So, you’ve dabbled with multiple workout routines. But all that gruelling cardio exertions have not yet yielded the results you desire. The fact of the matter is that for losing weight you need a workout routine with a strategy. Ideally, it should combine both cardio and strength/resistance training exercises.
“If you are just doing cardio, you can lose about one pound of muscle for every four pounds of fat, which means you’re basically losing your metabolism”, mentions popular personal trainer from New York City, Heidi Powell. Improving muscle strength is equally important when you want to lose weight.
We would like to suggest two types of highly effective gym workout schedules that include both cardio and resistance training exercises. If you are planning to hit the gym to lose weight, work on different sections of the body, one at a time. You will get faster results. It is also not necessary that you follow ONLY the exercises mentioned below – they are to give you a fair idea on how they will be effective.
Gym workout chart No.1 with more strength training exercises and less cardio
Day of the week |
Exercises |
Monday |
Full body workout where you do burpees, pushups, squats, step-ups, jump lunges, handstands, lying dumbbell hamstring curls, and barbell back squats. |
Tuesday |
Cardio exercises such as stair climbers, treadmill, elliptical, and stationary bike + Ab workouts such as dumbbell crunch, modified V-sit and hanging leg raise. |
Wednesday |
Leg workouts such as squats, dumbbell step-ups, Swiss ball leg curls and leg press + Glute workout such as deadlifts, lateral band steps, kick-back squats, front lunges and bridge with extending one leg. |
Thursday |
Low-intensity exercises for active recovery such as walking or yoga. |
Friday |
Same as Monday with a full-body workout. |
Saturday |
Same as Tuesday with cardio and ab exercises. |
Sunday |
Rest or try walking as part of the active recovery process. |
Pro tips:
Gym workout chart No.2 with more cardio exercises and less resistance training drills
Day of the week |
Exercises |
Monday |
Full body workout such as pushups, burpees, squats and handstands + Walk 6 to 8 km covering about 10,000 steps. |
Tuesday |
Stair climbers, elliptical, rowing and swimming as part of cardio exercises + Walking 8 km. |
Wednesday |
Same as Monday with full-body workout and walking. |
Thursday |
Same as Tuesday with cardio workouts and walking. |
Friday |
Same as Tuesday |
Saturday |
Same as Tuesday |
Sunday |
Active recovery with yoga and a little bit of walking. |
Pro tips:
Irrespective of the workout schedule with cardio and strength training you choose, a lot depends on your body type. So opines Sydney-based personal trainer guru, Rachel Attard. See below on which category you fall so that you are able to follow an effective gym routine to lose weight:
The PLAYFIT Activity Trackers can help you track your progress
More than ever, we believe you can now choose your preferred gym routine. It is not that you have to follow word by word but yeah, you can always switch the active recovery periods in the week. If you keep at it regularly – no, RELIGIOUSLY, you would never have weight issues. It can be horribly tough in the beginning but you can always inspire yourself with accurate data reading by using any of fitness trackers to keep you in check. If you are not getting inspired, do the workouts with electrifying music with our lightweight in-ear headphones, which are sweat-proof.