Best Workout Routine for Weight Loss

By amrit shergill Jul 26, 2020

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.

A Mindless Cardio Workout Routine Won’t Help in Weight Loss 

“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.  

How you Should Strategize your Workout Routine

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:

  • Warm-up before you start these exercises at least for 10 to 15 minutes.
  • Don’t jump on to the next exercise right away.
  • Drink water before you hit the gym.

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:

  • You could get our high-tech fitness trackers that count the steps for you. You will also have the upper hand in knowing how much calories you torched away after each exercise session.
  • Try foam rolling if your muscles get sore after a workout.

Which Workout Routine Should you Choose? 

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:

  • Ectomorph: If you are one of those who are naturally thin, you are an ectomorph. But, don’t get it wrong. A sedentary lifestyle and unhealthy food intake will considerably affect weight. For ectomorphs, heavy cardio gym workouts don’t help in weight loss. The focus should be more on strength training exercises. In this case, refer to gym workout chart No.1.
  • Mesomorph: Mesomorphs have strong legs and narrower hips and are able to lose and gain weight faster. The best workouts to lose weight would be going for a few low-impact cardio exercises such as elliptical and biking, and basic full-body exercises such as squats, deadlifts and lunges. If you are one, you can choose from any of the two gym workout charts mentioned above.
  •  Endomorph: If you gain weight faster and generally have a rounder body (GENETICS PLAY A LARGE ROLE!), you are an endomorph. Running is something you can avoid as too much of it, according to Ms Attard, can cause your leg muscles to be bulky. You should ease out on exercises and not put too much stress on the knees. Walking is a great example, which is why your ideal workout plan will be chart No.2 above.

Discipline Matters

How to Build Your Own Workout Routine for Weight Loss

 

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.  

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