image of woman using resistance tubes

Weight Loss Exercise Routines

Weight Loss Exercise Routines

This is a list of 5 weight loss exercise routines. If you haven’t already read them, I suggest you read these related articles:

Below are some sample routines if your goal is weight loss. Remember, there is no one best way to exercise for any goal. These can be mixed and matched or added to whatever you already like to do.

Routine 1: Time is Not a Factor

Day 1: 30-45 mins of favorite cardio of your choice at aerobic pace* followed by 15 mins of strength training to build muscle.

Day 2: 30-45 mins of favorite cardio of choice at aerobic pace*. At the end, increase the intensity to anaerobic pace for 2 minutes. Repeat the anaerobic portion 1-2 times more if desired. Rest between each bout. Cool down at the end.

Day 3: Same as Day 1

Day 4: Same as Day 2

Day 5: Same as Day 1

Day 6: Same as Day 2

Day 7 Rest

 

Routine 2: Alternating aerobic –anaerobic days

Day 1: 30-45 mins of favorite cardio of choice at aerobic pace*

Day 2: 20 mins of favorite cardio of choice at anaerobic pace* or circuit workout followed by 15 mins of strength training to build muscle.

Day 3: Same as Day 1

Day 4: Same as Day 2

Day 5: Same as Day 1

Day 6: Same as Day 2

Day 7 Rest

 

Routine 3: Variety

Each day select a different activity from the list of weight loss activities. Perform them for at least 20 minutes. Try to mix up the intensity between aerobic, tempo and anaerobic.

 

Routine 4: Fast Results: Two a Days

Day 1 Morning: 15-20 mins of favorite cardio of choice at anaerobic pace*

Day 1 Evening: 30-45 mins of favorite cardio of choice at aerobic pace*

Day 2 Morning: 15-20 mins of circuit training routine

Day 2 Evening: 30-45 mins of favorite cardio of choice at aerobic pace*

Day 3: Same as Day 1

Day 4: Same as Day 2

Day 5: Same as Day 1

Day 6: Same as Day 2

Day 7 Rest

 

Routine 5: Time crunch

Each day either do a circuit training workout or anaerobic pace* cardio workout. Try to mix it up as much as possible. On days that you have more time, add an aerobic pace* workout.

 

*Intensity Reference

Aerobic pace: Comfortable pace. Breathing is increased over normal, but talking is still possible.  Not huffing and puffing. You should be able to sustain the intensity for long periods. 60- 70% of Max heart rate

Tempo pace: comfortably fast. Highest intensity you can sustain before becoming uncomfortable. Although you’d rather slow down, you should be able this intensity for 5-20 minutes or longer if trained.

Anaerobic pace: Discomfort. Breathing is labored but short, few-word sentences possible. Not able to sustain for more than a few minutes. 80% or higher max heart rate.

Mike Caton