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Weight Loss Fitness Program: The Best Workout Plan For Women 2022

A weight loss fitness program and improving overall health are synonymous for many people. However, your fitness and health is about so much more than just your weight. 

Research reveals that an increase in obesity is linked to the rise in cardiovascular and metabolic disorders, leading to serious health concerns.

Of course, this doesn’t mean you should focus solely on losing weight. However, if you do want to lose weight as part of improving your overall health, the weight loss fitness program outlined in this guide can help you increase your metabolic engine and jump-start your weight loss journey.

Let’s dive in…

Weight Loss Fitness Program That Works Perfectly For Women 

weight loss fitness program

If you’re searching for the best weight loss fitness program that works well with your schedule, follow the workout plan below. It’s a weight loss fitness program designed for four days to help increase your metabolism and build your muscles. 

However, before you begin, keep in mind that you will also need to follow a healthy diet plan. If you need help with healthy eating, exercising or losing weight, schedule a free discovery call and let me help you achieve your goals. 

Weight Loss Fitness Program: Day One 

Jump rope intervals for 30 minutes. Start with two minutes on and one minute off, then slowly work your way up to three minutes on and 30 seconds off.

This is a more challenging exercise, but it will train both your arms and core. Begin in a plank position. Bring your right knee forward with your right elbow in sight.

Hold the position for a second, then wait before lowering yourself into a pushup, pushing yourself back up, and bringing your leg back into plank position—repeat on each side for ten reps. And three sets of three minutes rest.

Weight Loss Workout Plan: Day Two 

weight loss
Photo by LittPro Inc on Unsplash

Treadmill Intervals. Intervals like these are similar to jump rope intervals. Do these intervals on the treadmill for 30 minutes. Begin by running for two minutes fast, then take a one-minute break to the side. 

Work your way up to 3 minutes of fast running followed by 30 seconds of rest. (If you’re bored with your running routine, try these calorie-burning treadmill routines).

Start on all fours on a mat, wearing 3lb ankle weights. Then, like a cow posture in yoga, pull your belly button toward your spine and tuck your hips forward so your back curls. 

Raise your leg to a 90-degree angle while keeping your knee bent. And once more, pulse your foot up in the air.

Slowly return your leg to the beginning position, keeping your knees lined up and your working knee off the surface. Rep 20 times more. On number 20, come to a halt at the top and do 20 little pulses at a 90-degree angle. 

Your flex foot will appear to be pushing the ceiling up. Next, drop to your elbows instead of using your hands for an added difficulty. Then, switch to the left side and repeat.

Weight Loss Workout Plan: Day Three 

Repeat the day one workout plan. Then, begin on all fours (you can wear ankle weights if you want to increase the challenge).

Lift your right leg behind you after pulling your belly button into your spine (straight knee, foot pointed). Next, lift your left foot off the ground while keeping your left knee on the mat.

Rock your chest forward and down into a forward triceps dip while pulling your elbows back across your body (your arms should be hugging your rib cage).

Raise yourself back up, keep your left foot off the mat, and pulse your right leg up one time. A repeat for a total of 20 times, then change leg sides.

Weight Loss Fitness Program: Day Four 

Strengthening: Make a circuit out of all of the strength-training activities indicated above—plank knee-ins, sky kicks, etc. For a full-body workout, repeat each strength exercise at least three to five times.

5 Best Exercises For The Weight Loss Fitness Program 

losing weight
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1. Running 

Running is great since it can be done almost anyplace and does not require any specific equipment. In addition, running engages your glutes, legs, and larger muscle groups, resulting in a higher calorie burn. 

Running is beneficial for your heart and can help you improve your endurance, in addition to supporting you lose weight.

Plus, you’ll get bonus points if you can add in some hill sprints. Running up a hill will help you burn more calories, increase your heart rate, and build leg muscle.

Furthermore, research has shown that running can aid in burning visceral fat, sometimes known as tummy fat. This form of fat sits on your internal organs and has been linked to diabetes and heart disease, among other chronic disorders.

2. Cycling 

Cycling can help you lose weight and improve your fitness. If you don’t want to ride your bike outside, you can find gyms and fitness studios that have stationary bikes & group classes.

Cycling helps you lose weight, but it also improves your general fitness & can increase insulin sensitivity. If you can’t run due to injury, cycling can be a great way to incorporate cardio into your work routine & enjoy the post-cycling endorphins.

3. Yoga 

best weight loss fitness program
Photo by Dane Wetton on Unsplash

While yoga isn’t known for being a tremendous fat-burning activity, it’s a great addition to a well balanced workout routine. It teaches you how to regulate your breath & encourages mindful movement.

These benefits will carry over to any form of weight lifting, cardio exercise & even everyday life, making your weight loss fitness program more effective. Hatha, yin and restorative yoga can also be beneficial on your recovery days.

4. Low-Intensity Cardio 

This form of training is effective and safe for all levels and can aid in burning calories and reducing weight. Jogging, power walking, or a fun cardio dance class like Zumba are all examples of low-intensity cardio activities. 

As you gain strength, consider adding light weights to a dance class, power walking on a treadmill with a steeper incline, or doing intensive bursts of work for 30 seconds followed by a 30-second rest. 

Try these workouts four to five times a week, for 45 to 60 minutes each time.

5. Dance 

Dancing is one of the best workouts because it gets your entire body moving in different planes of motion. Dance workouts with music you like are also enjoyable and can raise your heart rate without you even realising it, all of which help you achieve your weight loss goals.

Weight Loss Fitness Program: Can You Lose Weight By Lifting Weights? 

Women’s weight loss fitness program

Is it feasible to shed body fat by lifting weights? This is an age-old question. Yes, in a nutshell, but it’s more subtle.

No matter your goal, resistance training (or weight lifting) should be a staple of your workout routine. Why? These are just a handful of the advantages:

  • It helps to increase bone density.
  • Improves muscle strength.
  • Improves posture.
  • It increases power.

Cardio workouts are beneficial to our hearts and minds, but they do not grow or maintain muscle like strength training does.

Your metabolism works more efficiently if you have more muscle tissue. This is because muscle tissue burns more calories when you’re not doing anything than fatty tissue. So you’ll burn more calories while doing less. 

In an ideal situation, you’d strike the right balance between cardio, strength and NEAT exercise (where you remain active during your entire day, not just your workout hours). 

Final Thoughts 

This weight loss fitness program is for you if your objective is to burn fat, build muscle, lose weight, and become more consistent with your training. It’s pretty simple: you’ll do the following workouts consistently for four days, repeating each workout. 

This will assist you in learning the movement patterns and allow you to see your progress. If you need support with your weight loss journey, my 12-week weight loss program can help you achieve your health goals. 

The program will revamp your mindset and help you connect with your body’s needs. So get in touch now, and let’s begin! 

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