A Weekly Workout Plan for Weight Loss

weekly workout plan

Do you have a weekly workout plan? Is it working for you?

The fact that you’re reading this means you’re taking the first step to losing weight. Good for you!

It’s not easy, but you can do it. Despite the claims of miracle pills, juices, and diets, the best way to lose weight is through a healthy diet and regular exercise.

The best way to start is with a weekly diet and a weekly workout plan. It’s easier to stick to a regime when you can see it written out in front of you. That way, you know what you’ll be doing and you can plan your meals and exercise routine in advance.

Whether you’re a complete beginner or just trying to lose those stubborn ten pounds, healthy food and exercise are still the best way to get the weight off. Here’s how to make it happen.

Weight Loss for Life

Using some quick-fix weight loss trick like a fad diet or meal replacement bars will work…for a little while.

But once you go back to eating the way you used to, expect that weight to come right back. Losing weight can be easy–but gaining it back is even easier.

The trick is to change the whole way you think about food and exercise. In order to lose weight and keep it off, you have to make a lifelong change.

Your Approach to Food

The best way to succeed on your weight loss journey is to change the way you eat. You can exercise all day long, but if you keep eating the wrong foods, it won’t really make much difference.

By eating more fresh fruits and vegetables and lowering those bad carbohydrates and sugar, you’ll notice a difference–quickly. This doesn’t mean you can never have those foods again. You just can’t have them every day.

You’ll start to feel better by eliminating those empty calories and heavy, fat-filled foods. Natural foods move through the body more readily, taking all the fat, toxins, and other debris with them.

Weekly Exercise Plan

The secret here is to plan. If you’re just starting out in the world of physical fitness, then a nice easy routine to start is best. You need something to get your heart pumping, some stretching, and some muscle strengthening.

Build the exercise into your daily routine to make it become as natural as brushing your teeth. Pick a time, like first thing in the morning or right after work or school. Then you always know exactly when it’s coming.

You also need to pick exercises you enjoy doing. Running may seem like the quickest way to get there, but it won’t help if you hate doing it. It’s a good idea to try out a few different exercises to find ones you’ll stick with.

Location, Location, Location

Next, decide where you’ll work out.

This will vary depending on what you do. But returning to the same place builds familiarity and helps with keeping the routine. If you don’t feel comfortable at the gym, you may want to get some equipment to use at home.

For walkers and runners, find a spot you can go that’s familiar and comfortable. This can be around the block, through a nearby park, or running laps on the treadmill.

Pick a place in your home to do muscle building, stretching, or any other exercise you choose to do. This makes it part of your schedule and it’s easier to stick to. You’ll soon associate that space with exercise.

Alternate Exercises

It’s best to alternate the routines you do. Try cardio one day and weights the next, or alternate high impact with low impact. This makes for a more varied regime and increases your chances of sticking to it.

There will naturally be some exercises you favor over others, too. Knowing you can do yoga tomorrow helps you get through the treadmill today.


Cardio exercise is great for helping you burn calories and tone muscles. You have many to choose from, including:

  • Running
  • Stairs or stair climber
  • Swimming
  • Walking
  • Skipping rope
  • Bike riding

Depending on where you live, the weather may determine what you can do at certain points of the year. Learn to embrace the weather and get out in the wind, rain, or even snow.

Weight Lifting

This refers to actual weights or just doing exercises where you lift your own body weight. You can use small hand weights or barbells. Or you can replace these with household items for the same outcome.

Try squats, push-ups, sit-ups, lunges, jumping jacks, or leg lifts. You can rotate these or just choose a few you like. Muscle toning burns calories but also firms the muscles, making you look slimmer and more toned.


This allows the muscles to lengthen and relax. It also allows oxygen to revive tired muscles. You can develop your own stretches or try yoga or other deep stretches to get your circulation flowing.

It’s great for before and after a run or other heavy exercise. Stretching is perfect for toning and elongating your big muscles. It keeps you limber and is very calming and peaceful, which is great for your mental health.

Mix and Match Your Weekly Workout Plan

The best results will come from a varied routine. Try cardio one day, then weights, then yoga.

Set up for a routine you can stick to. You’ll notice a difference very quickly–and that will inspire you to continue.

A weekly workout plan will soon become part of your life plan. As each routine becomes easier, increase the speed, the distance, and the weight or repetitions you do. Don’t compare yourself to anyone else–just enjoy the workout as best you can.

Have a goal in mind and make it an easy one to start. You can always move the goal posts to achieve all the weight loss you need.

Questions or concerns? Contact us today for more information on reaching your goal weight.