A structured weight loss exercise plan helps accelerate fat loss and build lean muscle. This weight loss workout plan includes exercises to lose weight through strength training, HIIT, and cardio. Whether you’re looking for the best workouts to lose weight or a workout routine for weight loss, this four-week guide will help you achieve sustainable results.
Week 1: Building a Strong Foundation
The first week focuses on consistency and proper form. Start with bodyweight exercises like squats, lunges, and push-ups, along with 30-minute walks or cycling sessions. These workouts to lose weight prepare the body for higher intensity. Pair with a high-protein weight loss breakfast like eggs and oatmeal to boost energy and recovery for an effective weight loss exercise plan.
Workout Plan for Week 1:
- Monday & Thursday: 30-minute walk + bodyweight squats (3 sets, 15 reps)
- Tuesday & Friday: Lunges (3 sets, 12 reps per leg) + push-ups (3 sets, 10 reps)
- Wednesday & Saturday: Light cardio (cycling or swimming for 20-30 minutes)
- Sunday: Rest or light stretching
Week 2: Increasing Intensity for Fat Burn
This week incorporates HIIT and resistance exercises to boost metabolism. HIIT is one of the best workouts to lose weight because it maximizes fat burn. Strength training builds muscle, which helps maintain a higher calorie burn throughout the day. A balanced weight loss breakfast with protein and fiber supports performance and recovery, ensuring progress in your weight loss workout plan.
Workout Plan for Week 2:
- Monday & Thursday: 20-minute HIIT (jump squats, burpees, mountain climbers – 30 sec on, 15 sec rest)
- Tuesday & Friday: Dumbbell squats, shoulder presses, and deadlifts (3 sets, 10 reps each)
- Wednesday & Saturday: Moderate-intensity cardio (40-minute jog or cycling)
- Sunday: Active recovery (yoga or stretching)
Week 3: Adding Strength Training for Faster Weight Loss
Strength training enhances an effective weight loss exercise plan by increasing lean muscle mass. More muscle boosts metabolism, helping with workouts to lose weight even at rest. Resistance-based exercises to lose weight, like deadlifts and rows, improve body composition. A fiber-rich weight loss breakfast with fruits and whole grains enhances digestion and provides lasting energy for this week’s workout routine for weight loss.
Workout Plan for Week 3:
- Monday & Thursday: Deadlifts, rows, and lunges (4 sets, 8-10 reps)
- Tuesday & Friday: HIIT circuit (kettlebell swings, box jumps, jump rope – 30 sec on, 15 sec rest)
- Wednesday & Saturday: Incline walking or stair climbing for 40 minutes
- Sunday: Full-body stretching and rest
Week 4: Pushing Limits and Tracking Progress
The final week focuses on increasing workout intensity while tracking progress. Heavier weights, additional HIIT rounds, and proper recovery ensure continued fat loss. If using Ozempic for weight loss, regular weight loss exercise maximizes its effectiveness. Sticking to exercises to lose weight and a high-protein weight loss breakfast ensures sustainable results in your weight loss workout plan.
Workout Plan for Week 4:
- Monday & Thursday: Heavy strength training (deadlifts, squats, presses – 4 sets, 8 reps)
- Tuesday & Friday: Advanced HIIT (battle ropes, sled pushes, sprint intervals)
- Wednesday & Saturday: Long-duration cardio (45-minute run or cycling)
- Sunday: Active recovery and reflection on progress
Conclusion
This workout routine for weight loss integrates cardio, strength training, and HIIT for optimal results. A structured weight loss exercise plan, paired with a weight loss breakfast, enhances energy and recovery. If using Ozempic, maintaining an active lifestyle boosts effectiveness. With expert guidance from Radhia Gleis, individuals can follow a sustainable weight loss workout plan that supports long-term success and overall well-being.
