Physical activity, including exercise, has a stronger effect in keeping weight from coming back after weight loss. As you begin your weight loss journey, we’re here to help with a weight loss plan for women and some tips on how you www.hellopeter.com/unimeal can supplement your weight loss in a healthy, holistic way. These small wins accumulate, helping you stay focused on your long-term fitness goals. Whether you’ve never lifted a dumbbell or haven’t stepped on a treadmill in years, this plan is your step-by-step map to real, lasting results.

Full-Body Strength Workout

Finish with 10 minutes of cardio, such as cycling, a stair stepper, or a brisk incline walk, to keep the fat burning. Strength training can include use of weights or weight machines, your own body weight, resistance tubing, or activities such as rock climbing. Vigorous aerobic exercise includes activities such as running, swimming hard laps, heavy yardwork and aerobic dancing. This can also be a great day to take a group fitness class at Crunch that you enjoy like dance cardio, Zumba, or even Pilates. Follow with 30 minutes of moderate cardio (e.g., elliptical, stationary bike, or treadmill walk/run combo) for a fat-burning finish.

Day 4: Total Body Circuit + 30 Minutes of Cardio

See how much you know about exercise for health and weight loss with our Lose It! To create a sustainable calorie deficit, first track how many calories you’re eating each day to maintain your current weight, aka your maintenance calories. You can do this by tracking your food and weight across several weeks, using a food diary or app. Remember, to lose weight or to keep weight from creeping up on you as you age, you need to eat less and move more. Moving more means adding more physical activity into your life. This list shows about how many calories are burned while doing certain exercises for one hour.

A gym routine aimed at weight loss and/or toning up will be most successful when you create a schedule combining strength training and cardio. You can build muscle with either full-body or isolation exercises — or choose workouts like HIIT that integrate cardio and strength training. Diet also matters, so if you need to cut calories, try to replace ultraprocessed foods with more nutrient-rich choices that will better fuel your body. When it comes to choosing the best gym routine for weight loss, one of the most effective strategies for beginners is to focus on full-body workouts. Because they’re efficient, effective, and ideal for torching calories while building lean muscle mass.

Deadlifts are one of the most effective exercises for building muscle in your legs, glutes, back, and core. They also help boost your source metabolic rate by working large muscle groups. If you’re energized and motivated, consider a low-impact 20–30 minute cardio session, such as swimming, walking, or cycling. Maintaining light movement supports calorie deficit goals without taxing your recovery. This dumbbell or kettlebell-focused workout uses super sets to significantly increase the potential for fat burning. We understand that not everyone has access to a full gym while at home so we’ve designed several workouts based on the equipment you might have in your own.

Cardio finisher:

Adding resistance training and aerobic exercise to a weight-loss program helps prevent the loss of bone and muscle. Even the best gym routine won’t work if you don’t stick with it. Here are some simple strategies to stay engaged and keep showing up—even on tough days. Total-body workouts are ideal for beginners who want maximum results in the shortest time possible.

Core finishers:

This type of workout involves a higher number of repetitions in your weightlifting exercises, followed by a burnout session at the end to send your EPOC levels through the roof. Below, you’ll find a series of workouts that are ideal for burning excess calories while promoting muscle growth. Before we breakdown each weight loss workout that you can do at home, let’s review some ways to increase weight loss outside of exercise.

Benefits of Compound Exercises for Fat Loss

That’s why we’ve created a beginner-friendly guide to the best gym routine for weight loss, so you can burn calories, build strength, and feel good doing it. Prioritize compound moves and full-body workouts to make every gym session count. It’s the most efficient way to jumpstart your weight loss journey and build strength that lasts. On the three days you’ll be doing strength training, following a comprehensive circuit that works your whole body is best when you’re just starting.

Weight Loss workout plan for women

This sample 5-day plan combines strength training, cardio, and recovery time to help you burn calories, build muscle, and stay consistent with your fitness journey. At the core of any full-body routine are compound exercises, movements like squats, deadlifts, rows, and push-ups that engage several muscles at once. These exercises help you build muscle and significantly increase your calorie burn during and after your workout. At Crunch, we believe fitness should be fun, inclusive, and unapologetically you.

If you have access to a full gym at home, then we’ll have plenty of variety to add into your workout. The following workout focuses on a combination of all the principles we discussed above. Planks engage your entire core, including your abs, obliques, and lower back. They’re ideal for enhancing stability and minimizing the risk of injury. Learn more about the role of high intensity workouts in promoting higher levels of EPOC (excess post-oxygen consumption).

What’s the Best Gym Routine for Weight Loss?

We start with a bodyweight workout and advance to a full gym workout. Follows strict sourcing guidelines to ensure the accuracy and recency of its content, as outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed research, certified health and weight loss experts, people with lived experience, and information from top institutions.

To perform this HIIT workout, complete all of the repetitions for one exercise then immediately move on to the next exercise. Do not take a break until you’ve completed all of the exercises in this program. Take a two minute break then repeat the workout two more times. The following workout is based on the principles of high-intensity interval training. Better known as HIIT, this type of workout uses bodyweight exercises with few rest breaks.

• Deadlifts are one of the most effective exercises for building muscle in your legs, glutes, back, and core.
• Before we breakdown each weight loss workout that you can do at home, let’s review some ways to increase weight loss outside of exercise.
• Strength training can include use of weights or weight machines, your own body weight, resistance tubing, or activities such as rock climbing.
• This type of workout involves a higher number of repetitions in your weightlifting exercises, followed by a burnout session at the end to send your EPOC levels through the roof.
• Diet also matters, so if you need to cut calories, try to replace ultraprocessed foods with more nutrient-rich choices that will better fuel your body.
• By pushing your body through intense bursts of movement followed by short rest periods, you’ll elevate your heart rate, tap into stored body fat, and accelerate your weight loss.

How to Make More Time for Fitness as a Mom

Fill your plate with plenty of vegetables, whole grains, healthy fats, and lean protein, such as chicken, fish, grass-fed beef, eggs, dairy, beans, and legumes. Gold’s Gym SoCal offers personal training options and a variety of high-quality strength-training equipment to get you on the right path. We also have a variety of group exercise classes you can take to maximize your weight loss in a fun, encouraging setting.

Starting your weight loss journey at the gym can feel like stepping into a whole new world. But don’t sweat it (yet)—we’re here to help you crush it from day one. To get the most out of your weight loss journey, choosing the right exercises and knowing how many sets and reps to perform is key. This routine targets all major muscle groups, boosts your metabolic rate, and ensures enough rest days for proper recovery. It’s balanced, beginner-friendly, and customizable depending on your fitness level and time availability. Focusing on your larger muscle groups, such as the legs, back, and chest, has a significant impact on your weight loss results.

Day 5: HIIT + Core Finishers

Because of changes to the body over time, you might need to cut calories more as you age to keep losing weight or to stay at the same weight. If you want to lose weight, you’ll need to exercise six days a week. If you’re a woman trying to lose weight, you probably know how easy it can be to get caught up in diet and weight loss trends you may see on the internet. While these trends can claim they’ll help you shed tons of weight quickly, they’re often not sustainable. As a result, the best way to start shedding some pounds is usually with good old-fashioned exercise, diet, and lifestyle changes.