Want to lose weight but not sure how to go about it? Don’t know which exercise to do first when you step into the gym? Not sure whether to do cardio or weight loss for fat loss? Don’t stress, in this blog, we will discuss a weight loss workout plan that will help you lose body fat quickly. It is important to understand there are multiple ways you can plan your workout throughout the week and your body will react differently to different types of exercise. So, be patient and follow the workout plan that is best for you with full commitment.
7-Day Workout Plan
· Day 1 – Cardio
Start your week with some cardio exercises for about 30 –45 minutes. You can choose any of the following aerobic activities like biking, jogging, running, and walking. You can also perform cardio exercises in the gym such as HIIT exercises. Cardio exercises help to ignite a number of metabolic and hormonal function effects that last long after training, which helps you burn fat even during rest.
Measure your heart rate and calorie burning after your cardio sessions to understand the intensity rate and rate of fat burning. Cardio helps to burn more calories per session compared to weight loss. According to a study if you weigh 70kg, a 30 min cardio session will help you burn 145 calories, while 30 minutes of weight training will help you burn 110 calories (1).
· Day 2 – Lower Body
Start your first strength training session with your lower body as it involves major muscles and strength training helps you burn more calories and fat. Lower body exercises will help you target your hamstrings, glutes, and quads. Compound exercises that target multiple muscle groups like deadlift is ideal for workout routines to lose weight.
Here are some effective lower body exercises
· Deadlifts
· Lunges
· Squats
· Hip Thrust
Make sure your form is correct while performing these exercises, especially if you are a beginner.
· Day 3 – Upper Body
After a heavy lower body workout, it's only fair you give it a rest and move to the upper body. Upper body exercise helps to target the arms, chest and back muscles. Upper body exercises are important to build strength.
Here are some effective lower body exercises
· Bench Press
· Bicep Curls
· Triceps Dips
Perform 3 sets of each exercise and increase the reps each time to put muscles under more stress which will lead to muscle breakdown. This will lead to more fat burning and lead to lean muscle development.
· Day 4 – Active Rest and Recovery
Rest and recovery are also an important part of any workout routine. It is important to take an active rest in the middle of the week as the first three days of this fat burning workout will put your body under a lot of wear and tear. Resting on day 4 will allow your body to grow your muscles, repair any damage and reduce muscle soreness. Not allowing your muscles to recover properly will increase the risk of injuries as you proceed ahead with your remaining workout routine. You can do gentle stretching if you are really bored on your rest day (2).
· Day 5 – Core Exercises
As well all know, the first place your body stores excess fat around your belly and stomach area. Hence incorporating core exercises is vital to reduce body fat. While some people choose to incorporate core exercise along with cardio exercises. This may lead to less time for the core exercises hence less fat burning in the core region.
Dedicating 20- 30 mins to strengthening your core will increase the fat burning in your core area and will give you those six pack abs that you desire.
Here are some good core exercises
· Plank
· Russian Twist
· Crunches
· Leg Raise
A strong core also helps you to lift more heavy weights during your strength training.
· Day 6 – Full Body Workout
While there are advantages of focusing on specific muscles, a full body workout later in the week is also a great workout schedule for weight loss. During full body exercise you put your entire body under stress which means your body burns fat from muscle across the entire body in a single session.
One study found that a full body workout once a week can help to reduce body fat by as much as 440 calories (3). Include a combination of exercises like squats, bench press, bicep curls, shoulder press etc.
· Day 7 – Rest Day
Reward your hard work throughout the week by giving yourself a rest day on the final day of the week. Take a cold bath or sauna to allow your body to recover. Don’t do any major physical activity on this day. Just let your body do its job of recovery.
Conclusion
We hope this blog has helped you understand a workout plan to burn fat and reduce weight. You can make your own workout plan using this plan as a reference. You can take this as a 7 day weight loss challenge to see how effective the workout plan is. One final but very important thing to remember, a good workout plan should also go hand in hand with a healthy and balanced diet. Try this workout plan and let us know in the comments section if you were successful in reducing your body fat.
FAQs
1. What is a good 7-day workout schedule for weight loss?
A good 7-day workout schedule for weight loss involves regular exercise with active rest and recovery in between.
2. What is the best gym routine to lose fat?
The best gym routine to lose fat is a combination of cardio exercises and strength training.
3. What is the 7 second routine for weight loss?
The 7 second routine for weight loss involves drinking coffee or other additives to curb appetite within 7 seconds of feeling hungry.
4. What workout burns the most fat?
High Intensity Interval Training, also known as HIIT workout burns the most fat.