Beginner Weight Loss Workout
Workout Summary:
| Workout Name: | Beginner Weight Loss Workout |
| Training Level: | Beginner |
| Main Goal: | Weight Loss |
| Days Per Week: | 3-5 |
| Workout Type: | Full Body−Weightlifting and Cardio Training |
Description of Workout:
On this beginner weight loss workout, you’ll workout 3-5 times per week. Three days will be devoted to Workouts A, B, and C and two days will consist of 15-30 minutes of cardio exercise if you’re legs are not sore from the previous day. A day of cardio or a day of rest will always come between Workouts A, B, and C.
- Day 1 – Workout A
- Day 2 – Rest Day or 15-30 Minutes of Cardio
- Day 3 – Workout B
- Day 4 – Rest Day or 15-30 Minutes of Cardio
- Day 5 – Workout C
- Day 6 – Rest Day (without making a late night run to Taco Bell or Denny’s)
- Day 7 – Rest Day
The structure of this beginner weight loss workout is to start with a five minute warm-up, followed by 7-8 minutes of cardio training, then two cycles through the weightlifting circuit, and another 7-8 minutes of cardio training. So, warm-up, cardio, two cycles through the weightlifting circuit, cardio.
Each weightlifting circuit consists of 4-6 different individual exercises. Ideally, you would only rest for 30-60 seconds after every two exercises, but at this stage of your development it is okay to take a 30-60 second break after each one. Reduce your rest time as the workouts begin to get easier for you after a couple of weeks.
While doing cardio, you will want to choose a level of intensity that is uncomfortable but not overly difficult-A nice medium. You shouldn’t be able to read a book outloud while exercising, but you also shouldn’t feel like you are on the verge of a myocardial infraction. Stop and walk if you have to.
Workout A
| Exercises | Repetitions |
| Barbell Squats or Dumbbell Squats | 12-15 |
| Elbow Plank | Hold for 30 seconds |
| Jumping Jacks | 20-30 |
| Dumbbell Reverse Lunge | 8-10 Each Leg |
Workout B
| Exercises | Repetitions |
| Barbell Bench Press or Dumbbell Bench Press | 10-12 |
| Reverse Pushup | 10 |
| Dumbbell Thruster | 10-12 |
| Mountaing Climbers | 10-12 Each Leg |
| Cable Woodchopper | 8-10 Each Side |
| Back Extension | 10-15 |
Workout C
| Exercises | Repetitions |
| Barbell Split Squat or Dumbbell Split Squat | 12-15 |
| Pushups | As Many as Possible |
| Weighted Crunch | 15-20 |
| Dumbbell Shoulder Press | 12-15 |
| Dumbbell Step-Ups | 8-10 Per Leg |
| Lat Pulldown | 8-10 |
Are you new to weightlifting and this workout not what you had in mind? Leave Beginner Weight Loss Workout and return to all of our Weight Loss for Beginners workouts for something that suits you more.
Or head to our more advanced fat loss workouts if you’re ready to lose the training wheels and get started on a more advanced workout plan. Also, make sure to check out our other related pages if you haven’t already:
- Weight Loss for Beginners
- Abs Exercises
- 6 Best Ab Exercises
- Tips to Lose Weight
- Healthy Diet Tips
- Weight Loss Myths