A six-week workout plan to lose weight needs to have two components--cardio and weight training. Cardio exercises burn calories and weight training builds muscle, which is metabolically active. By adding 3 pounds of muscle, you will burn 630 to 1,050 extra calories per week according to the University of Michigan Health System. Perform exercises that target as much muscle as possible. During the six weeks, keep your calories under control and eat healthy foods.
Step 1
Perform cardiovascular exercise of your choosing. The type is not important, but the time and intensity is. Work out at a moderate to high intensity so you are sweating and breathing harder but still able to have a conversation. The American College of Sports Medicine website recommends 60 to 90 minutes of cardio for weight loss. Do your cardio on three alternating days a week and work out in several bouts during the day if you are pressed for time.
Step 2
Execute a set of bench presses for your chest. Lie on your back on a weight bench, grab a barbell bar with a wide grip and push it off the supports. Lower it down to lightly touch your chest and push it straight back up in a steady motion. Repeat for a set of repetitions. Keep your core tight throughout and do not bounce the bar off your chest.
Step 3
Sit on a workout chair to do shoulder presses with dumbbells. Hold the weights right above your shoulders with your palms facing forward. Push the weights above your head and toward each other in an arcing motion. Stop when they are an inch apart; slowly lower them back down and repeat.
Step 4
Execute a set of bent-over rows for your back. Stand with your feet slightly wider than shoulder-width apart and hold dumbbells in front of your thighs with your palms facing you. Bend forward at the hips and let the weights hang down toward the floor. Pull the dumbbells up by your stomach and squeeze your shoulder blades together. Hold for a second, lower the weights back down and repeat.
Step 5
Utilize your body weight to do close-grip push-ups for your triceps. Lie on your stomach with your hands slightly less than shoulder-width apart and your feet together behind you. Push yourself off the floor until your arms are fully extended and lift your hips in the air to get your back straight. Keep your back straight as you lower your chest to the floor by bending your elbows. Push yourself back up and repeat for a set of repetitions. Keep your arms tight to your sides when doing these.
Step 6
Stand with your feet shoulder-width apart to do twist curls. Hold dumbbells at your sides with your palms facing in. Keep your core tight and back straight as you lift the weights up and twist your wrists. Stop when your palms face your chest and squeeze your biceps forcefully. Lower the weights back to the starting position and repeat. Do not move your upper arms throughout the exercise.
Step 7
Add weight to a barbell and place it on the floor to do deadlifts. Stand behind the bar with your feet slightly wider than shoulder-width apart, bend down and grab the bar with an alternating, shoulder-width grip. Keep your core tight and back straight as you lift the bar from the ground and stand up straight. Let the bar rest against your thighs for a full second, lower it back down and repeat.
Tips and Warnings
- Perform 10 to 12 reps and three or four sets of each exercise. Work out three days a week on the alternating days of your cardio. Use the heaviest weights you can lift to maximize your muscle gains.
- Before starting a new program, make sure to get your doctor's clearance.
Things You'll Need
- Weight bench
- Barbell with variety of weights
- Workout chair
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