My Weekly Workout Plan for Weight Loss

It is extremely important to plan your work out through the week. A well planned out workout through the week will help you achieve the desired level of fitness without feeling tired. Your stamina, your workout timings and strength might not be great to start with but with dedicated effort your body can achieve wonders. In this article i’ve shared my weekly workout schedule. My weekly workout has a mix of all forms of exercises including cardio, strength training and yoga. This article is meant to assist you customise your weekly workout routine according to your body type and the results you’re looking for.

My weekly schedule

  • Monday:Cardio HIIT
  • Tuesday:Strength training (upper body)
  • Wednesday:Strength training (lower body)
  • Thursday:Yoga / Mobility
  • Friday:Strength training (optional)
  • Saturday:Cardio (zumba / dance fitness)
  • Sunday:Day off

Day 1 : HIIT (High Intensity Interval Training)

  • 2 mins warm up
  • Main workout : 30 mins (30 secs on 10 secs rest, two sets per exercise)
  • High knees
  • Burpee
  • Plank shoulder tap
  • Jump rope
  • Lateral jumps
  • Plank to push up
  • Jumping jack
  • Thigh slap jumps
  • Mount climbers
  • Sit ups

Day 2 : Upper body and core strength training

  • Warm up
  • Main workout 2 sets (15 reps)
  • Sit ups
  • Dumbbell curls
  • Triceps dip
  • Bicycle crunches
  • Boat hold
  • Two arm dumbbell row
  • Chest press
  • Plank hold

Day 3 : Lower body strength training workout

  • Main workout 4 sets (15 reps)
  • Lunges
  • Squats
  • Deadlifts
  • Sumo squats
  • Glute bridge
  • Dumbbell split squat
  • Stretches and cool down

Day 4 : Yoga

  • Warm up stretches
  • 8-12 surya namaskar
  • 4-5 asanas
  • Poses and stretches
  • 2 mins savasana

Day 5 : Strength training (optional)

  • Depending on which part of the body you want to focus on
  • You can even mix upper and lower body strength training

Day 6 : Zumba (dance workout)

  • Make sure you do the dance workout with the required intensity
  • A good intensity workout can help you lose up to 700 calories in a single session

Regular exercising is the key to happiness as it is shown to instantly improve your mood. The entire day’s stress goes out of the window with a good workout. Exercise increases the brain sensitivity for the hormones serotonin and norepinephrine which relieve the feelings of depression. A good workout routine helps you build good muscles and bones, it keeps your energy levels up and reduces the risk of chronic diseases. However, it is important to understand what your body needs and to plan your weekly workout routine according to your needs.

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