Free Weight Loss Workout Schedule Template
WEIGHT LOSS WORKOUT SCHEDULE
Prepared By: [Your Name]
This simple weight loss workout schedule combines strength training, cardio, and rest to help you achieve your fitness goals. Follow this plan consistently for the best results.
|
Day |
Workout |
|---|---|
|
Monday |
Full Body Strength: Squats, Push-ups, Dumbbell Rows, Plank (3 sets each) |
|
Tuesday |
Cardio: 30 minutes of moderate-intensity (running, cycling) |
|
Wednesday |
Upper Body: 3 sets of Bicep Curls, Tricep Dips, Shoulder Press, Side Plank |
|
Thursday |
Active Recovery: Yoga or Pilates for 30-45 minutes |
|
Friday |
Lower Body Strength: Deadlifts, Leg Press, Glute Bridges, Leg Raises (3 sets each) |
|
Saturday |
HIIT Cardio: 30 minutes (30 sec high-intensity, 1 min rest) |
Stay hydrated by drinking water, especially around workouts. Pair workouts with a balanced diet of lean proteins, complex carbs, and healthy fats. Stick to your workout schedule for 4-6 weeks for results. Get 7-9 hours of sleep nightly for recovery.
