Good Weekly Workout Schedule For Losing Weight

Exercise combined with dietary changes will help you see more weight loss than dieting alone, according to Len Kravitz, Ph.D., of the University of New Mexico. Exercise helps you burn calories during the session and raises your metabolism to burn more calories throughout the day. A good weekly workout schedule to lose weight will have you exercising most days of the week, combining cardiovascular and strength training.

Weekly Overview

Exercise five to seven days per week for 30 to 60 minutes each session for significant weight loss, according to the American College of Sports Medicine. A good schedule to build up to might look like this:
Monday: cardio and strength training.
Tuesday: cardio only.
Wednesday: cardio and strength training.
Thursday: cardio only.
Friday: cardio and strength training.
Saturday: cardio only or off day.
Sunday: cardio only or off day.
End every workout with five minutes of abdominal training and a stretch for each major muscle group.

Cardiovascular Exercise

Choose any activity that you enjoy and motivates you for cardio. Walking, running, cycling, elliptical or group exercise classes are just a few of your options. Cardio is the largest component of your weight-loss program each week, so vary your activities to prevent boredom and keep your body from a plateau. Each session should last 30 to 60 minutes and be done at a moderate to high intensity for the biggest impact on your weight.

Strength Training

Strength training, or resistance training, is an important part of your program. While the session is shorter in duration and does not burn as many calories as cardio, it adds muscle to your body, which raises your metabolism for weight loss. You can use free weights, machines, bands or even your own body weight. Do one exercise for each major muscle group: back, chest, shoulders, biceps, triceps, glutes, legs and calves. Perform one to three sets of eight to 12 repetitions per exercise.

Abs and Stretching

Choose three to five abdominal exercises and perform them for approximately five minutes every day. Perform one exercise with proper form until you are fatigued and move directly to the next exercise. Perform one stretch for each major muscle group at the end of your workout and hold it for 15 to 30 seconds without bouncing. Stretching is often neglected, but it helps improve/maintain range of motion and function of your joints.