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Workout Schedule to Lose Weight

Working out is crucial to losing weight. Along with a nutritious diet, cardio- and strength-training exercises will help you lose weight as long as you work out consistently. Learn how to develop a workout schedule that will help you reach your weight loss goals.

  1. Cardio

    • Cardio activity is any activity that raises your heart rate consistently for an amount of time. Examples of cardio activity are the elliptical machine, aerobics classes, running or walking on the treadmill or the stationary bike. For weight loss, the President's Council on Physical Fitness and Sports suggests you begin slowly and then gradually work up to 20 to 40 minutes. If you are trying to lose a substantial amount of weight, you will want to do cardio activity five times a week (see link in References). Consider cross training as well. Cross training incorporates two to three cardiovascular activities into one long aerobic session. For example, a 45-minute routine could be broken up into three 15-minute sections on three different cardio machines, suggests Shapefit.com (see link in References).

    Strength Train

    • Strength training is just as critical as cardio. Strength training will help raise your metabolism, strengthen your muscles and prevent injury. Examples of strength training are free weight exercises, Pilates or anything that uses your own body weight as resistance. Jesse Cannone, a certified personal trainer and nutritionist, suggests specific guidelines for strength training. She advises that strength training should be part of your workout no more than three times per week. When doing weight resistance training, perform one to two exercises for each small muscle group and choose two to three exercises for large muscle groups. Choose no more than eight to 10 exercises per workout. Do one to two sets per exercise, but the goal should be to fatigue your muscles (see link in References).

    Diversify Your Exercise Program

    • Alternating different types of cardio activities and strength training exercises will help prevent an exercise plateau. You will not get bored. Your body will be constantly surprised and will not get used to a certain workout. If you work out at a gym, take a diverse group of classes, or use different cardio machines. Step out of your comfort zone consistently. Exercise can also come from daily activities. Make active choices throughout the day. For example, park further away from the store's entrance or take the stairs instead of the elevator.

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