Weight Loss Workout Plan for Beginners

Full Body Workout for Weight Loss

  • beginner level

Introduction: Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday). Research has shown that exercise provides greater weight loss benefits than nutrition alone. The resistance training should be performed in a circuit style. Warm Up: Don't forget to start with 5 to 7 minutes that incorporates all of you major muscle groups. For optimal results each exercise should challenge your muscles. However, you first should start with lighter weights till you properly learn each movement pattern. Once mastered, select the amount of weight that causes you to fatigue during the specified reps below. For example, if an exercise calls for 12 reps your goal it to find a weight that causes you to fatigue during the 12th rep in proper form. As you get stronger you should increase the weight for the best outcome. Cardio: 60-70% Heart-Rate Max This is the POST WORKOUT cardio section. For best results do at the end of the workout or between your strength training exercises. Cool Down: Perform 10 minutes of low intensity exercise after your cardiovascular activity.

Day 1

This daily workout contains 5 activities, you'll be doing the following activities:

Standing row machine to mid-line
Sets: 15 Reps: 3

Dumbbell stability ball chest press
Sets: 15 Reps: 3

Dumbbell squat curl press
Sets: 3 Reps: 15

Tricep rope pushdown
Sets: 15 Reps: 3

Elliptical, Moderate

Day 2

Rest day!

Day 3

This daily workout contains 5 activities, you'll be doing the following activities:

Standing row machine to mid-line
Sets: 15 Reps: 3

Dumbbell stability ball chest press
Sets: 15 Reps: 3

Dumbbell squat curl press
Sets: 3 Reps: 15

Tricep rope pushdown
Sets: 15 Reps: 3

Elliptical, Moderate

Day 4

Rest day!

Day 5

This daily workout contains 5 activities, you'll be doing the following activities:

Standing row machine to mid-line
Sets: 15 Reps: 3

Dumbbell stability ball chest press
Sets: 15 Reps: 3

Dumbbell squat curl press
Sets: 3 Reps: 15

Tricep rope pushdown
Sets: 15 Reps: 3

Elliptical, Moderate

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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