If this workout is combined with a well-balanced diet plan, the scale will become a good friend.

As the “Weight Loss Weight Training” article pointed out, a weight loss workout should not be full of calf raises, leg extensions and wrist curls with two minutes in-between sets. To burn the most calories, a true weight loss workout will contain multi-joint exercises.

This workout will take an exerciser through seven days a week, calling for exercise five days a week. Weight lifting is performed two days a week, cardiovascular exercise three times a week, and two “off” days.

This weight loss workout is very flexible in terms of when the off and cardio days take place. The weight training days must be three days apart, such as a Monday and Thursday or Wednesday and Saturday.

Weight-training days consist of five exercises performed in a “circuit” fashion. A circuit is completing one exercise after another with 30 to 60 seconds rest between sets. Perform 10 repetitions of each exercise.

Be sure to take five to fifteen minutes to warm up with rhythmic activity, such as walking or basic calisthenics. Also be sure to stretch after every workout.

DAY ONE is a weight-training day. The first exercise is Russian pushups. From standing, get into a pushup position and perform a pushup. After the pushup, stand. This is one repetition.

The second exercise is squat and row. It is performed with dumbbells or a cable band in hand. Stand with feet shoulder-width apart and hands to ribs, squeezing shoulder blades together. Squat, pushing the dumbbells away from the body and then return to standing position.

The third exercise is a squat and press. Holding dumbbells overhead and feet shoulder width apart, squat down and bring the dumbbells to shoulders. Then stand with hands overhead again.

The fourth exercise is a lunge and curl. Start by kneeling with one knee on the floor and dumbbells in hand. Stand (but do not lock out knees) and curl the arms, bringing the dumbbells towards shoulders.

The fifth exercise varies. Depending on comfort level and equipment, perform basic jumping jacks, step-ups or mountain climbers for 30 to 60 seconds. Take two to five minutes in-between circuits. Complete each circuit two to four times.

DAY TWO is a cardiovascular day. Perform 30 to 60 minutes of light cardiovascular work. Examples of light cardiovascular walk are walking or slow jogging.

DAY THREE is an “off” day. Simply stretch for 5 to 15 minutes in the morning and at night.

DAY FOUR is a medium intensity cardiovascular day. Complete a fast walk or medium-paced jog for 30 to 60 minutes.

DAY FIVE is a repeat of day one.

DAY SIX is another “off” day. Stretch in the morning and at night.

DAY SEVEN is an interval cardiovascular day. Depending on fitness level, perform a fast-paced jog or run for 1 to 3 minutes. Follow that with 1 to 3 minutes of slow walking.

Repeat these seven days for six to twelve weeks. Follow a strict nutritional plan, constricting calories. Increase protein intake slightly. Eat lots of fruits and vegetables and drink at least 64 ounces of water a day. Follow this plan and at least one to two pounds of pure fat will come off each week. Continue scrolling to the end of this page to see pictures of the exercises.

Sources:

“The Benefits of Water” The Cleveland Clinic Foundation

“Protein Prejudice” by John Berardi

“Minimal Time, Maximal Workout” by Alwyn Cosgrove