No matter where you are on your fitness journey, it’s important to have a personalized workout schedule based on your goals and fitness level. In this article, we’ll explore the most effective exercises, how often you should hit the gym, the best times of day to exercise, and the best workout schedule for weight loss. Plus, we have some example weekly workout plans and a 4-week weight-loss training program for beginners.
What is weight loss?
Before we dig into the best workout schedule for weight loss, let’s talk about a few of the basics.
Weight loss is all about maintaining an energy balance. In other words: the calories you consume through your diet versus those you burn through exercise, daily activities, and metabolism. Simply put, if you want to lose weight, you need to expend more energy than you take in; that means burning more calories through activity and exercise than you consume.
When most people talk about weight loss, what they’re really aiming for is fat loss while maintaining or building muscle mass. That’s the type of weight loss we’ll be focusing on in this article.
Weight management is influenced by a variety of factors, such as genetics, physical activity, diet, sleep, hormones, and certain medications. While we’ll be zeroing in on the movement aspect, it’s important to remember that exercise is just one piece of the puzzle. Regular physical activity isn’t just crucial for maintaining a healthy weight — it’s also key to preventing chronic diseases like hypertension, heart disease, and diabetes.
What are the best exercises for losing weight?
The best exercises to incorporate into a weight-loss training program are those that promote calorie burn. These fall into two categories:
- Strengthening exercises: More muscle mass increases metabolic rate, therefore increasing your daily energy needs.
- Aerobic/cardio exercises: Helps with the goal of expending more energy and burning more calories.
Strength training and cardio: A balanced approach
Strength training is a powerful tool for enhancing your body composition by increasing muscle mass. Not only does this make you stronger, but it also boosts your metabolism. Increased muscle mass means your body burns more calories, not just during exercise, but even while you’re resting.
If you’re new to strength training, don’t be alarmed by a slight initial weight gain. This is often due to temporary water retention, which is a normal physiological response to starting a new exercise routine.
Cardio exercises like jogging, cycling, or rowing improve your cardiovascular health and burn more calories per hour compared to walking.
Incorporating both cardio and strength training into your weekly workout routine is highly recommended. This balanced approach ensures you get the best of both worlds, optimizing your fitness and weight loss efforts.
The power of compound exercises
Some exercises provide high calorie burn while also building muscular strength and endurance. For example, compound (or multi-joint exercises) like deadlifts work large muscle groups around multiple joints (shoulders, hips, knees).
Because they involve more muscles and often increase your heart rate, they use more of your body’s energy — aka, burn more calories. Plus, compound exercises require more stabilization (hello core muscles!) than single-joint exercises like bicep curls.
Some examples of compound exercises include:
- Squat to Press (perform 2–3 sets of 12–15 reps)
- Deadlift to Row (perform 2–3 sets of 12–15 reps)
- Power Step Up (perform 2–3 sets of 8–10 reps per side)
- Incline Push-Up (perform 2–3 sets of 12–15 reps)
- Kettlebell Swing (perform 2–3 sets of 12–15 reps)
- TRX Single-Leg Row (perform 2–3 sets of 8–10 reps per side)
- Battle Rope Alternating Wave (perform 2–3 sets of 25–30 reps per side)
How many days a week should I work out to lose weight?
Daily physical activity is an effective weight-loss strategy. As a baseline, the Physical Activity Guidelines for Americans recommends that all adults receive 150 minutes of aerobic activity each week. This could be:
- 7 days per week, 20–25 minutes per workout
- 6 days per week, 25 minutes per workout
- 5 days per week, 30 minutes per workout
- 4 days per week, 35–40 minutes per workout
For reference:
- Physical activity includes all movement throughout your day that burns calories, whether you’re walking, playing sports, or even gardening.
- Exercise, on the other hand, is a planned, intentional movement aimed at achieving specific goals, like losing weight, building muscle, or enhancing performance.
In addition to the aerobic activity, it’s recommended to add two days of moderate- to high-intensity muscle-strengthening activity, such as resistance or weightlifting exercises.
From there, you can work out longer or with more intensity to increase calorie burn. depending on your weight-loss goals.
What is the best time to work out for weight loss?
The best time to work out for weight loss — or any reason! — is whenever you can consistently fit it into your schedule. Some find morning workouts to be most effective, as they can complete their routine before the day’s activities interfere. Others prefer evening sessions. Ultimately, the best time to work out is when you’re least likely to skip it.
When it comes to building an ideal weekly workout plan, look at the commitments you have throughout the week as well as what times during the day you have the most energy to dedicate to exercising.
Related: Is It Better to Work Out in the Morning or at Night?
What is the best workout schedule for weight loss?
The best workout schedule incorporates some kind of physical activity into your routine each day. If there is one factor that determines success more than any other, it’s consistency. According to one ongoing study, 90% of participants that reported getting one hour or more of physical activity per day reported significant weight loss that was maintained over several years.
Here are two example weekly workout schedules broken up by exercise type, then muscles worked. And finally, a 4-week weight loss workout plan for beginners.
Example 1: Weekly Workout Schedule for Weight Loss
This example weight-loss workout plan is broken up into cardio, upper-body strength training, and lower-body strength training. And of course, there’s time for rest and recovery.
Monday: Cardio
Workout to try: 30-Minute Cardio Workout You Can Do Anywhere
Tuesday: Strength Training (upper body)
Upper body workout to try: 5 Push Day Exercises for Stronger Arms and Chest
Wednesday: Cardio
Cardio workout to try: Burn Calories in a Flash: HIIT Treadmill Workout
Thursday: Strength Training (lower body)
Workout to try: 8 TRX Leg Exercises to Tone Your Lower Body
Friday: Rest
Take a breather! Give your body time to refresh and recover. Feeling tight? Here’s How To Effectively Foam Roll Your Upper & Lower Body.
Saturday: Cardio
Workout to try: 25-Minute HIIT Bike Workout
Sunday: Active Recovery
Workout to try: Rest (Kinda) Easy with This Active Recovery Workout
Example 2: Weekly Workout Schedule for Weight Loss
This example weight-loss workout plan is broken up into cardio and strength training by muscle groups, plus rest days.
Monday: Strength Training (chest, shoulders, triceps)
Workouts to try:
- Chest: The Best Lower Chest Workout for Shape and Strength
- Shoulders: 10 Healthy Shoulder Exercises
- Triceps: Transform Your Upper Body with Perfect Tricep Dips
Tuesday: Cardio
Workout to try: A Heart-Pumping Elliptical HIIT Workout for All Levels
Wednesday: Strength Training (back, biceps)
Workouts to try:
- Back: 7 Great Lower Back Exercises You Can Do At Home
- Biceps: 15-Minute Beginner Bicep Workout to Tone and Strengthen
Thursday: Cardio
Workout to try: The Best Treadmill Workout in Just 30 Minutes
Friday: Rest
Take a breather! Give your body time to refresh and recover. Feeling tight? Here’s How To Effectively Foam Roll Your Upper & Lower Body.
Saturday: Strength Training (legs)
Workout to try: 25-Minute Leg Workout at Home (No Equipment)
Sunday: Active Recovery
Workout to try: Rest (Kinda) Easy with This Active Recovery Workout
Realistic 4-Week Weight-Loss Workout Plan
A final word on the best workout schedule for you
Remember: Consistency is key. Try to aim for regular, consistent exercise sessions rather than sporadic intense workouts.
Fitness is a personal journey, and having a supportive community and personalized coaching can make all the difference. Whether you’re just starting out or looking to elevate your fitness game, a combination of cardio and strength training will help you achieve your goals. Start today and feel the benefits of a healthier, stronger you!
More fitness retargets for you
- Cardio for Weight Loss: 8 Best Exercises for Calorie and Fat Burn
- The Real Deal About Running for Weight Loss
- Calisthenics Workout Plan to Kick Weight Loss into Gear
- What are Macros — And Are They the Key to Weight Loss?
- Clean Eating 30-Day Weight Loss Challenge (Beginner-Friendly!)
Get personalized training recommendations, including workout routines that fit your lifestyle and goals, by teaming up with an Anytime Fitness Coach. We’re here to help you achieve your fitness goals — anytime, anywhere.
