Weight Loss Workout Plan: Your Weekly Fitness Plan To Lose Weight

One of the most effective full-body exercises around. Keeping your back straight, tighten your core and hold the position for 30—60 seconds . Inside our tiger protein bars articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.

Whatever you choose, repeat that work/rest circuit until your 20 minutes are up. If you’re trying to lose weight, a weight loss workout plan can be very helpful. Getting regular exercise can help you meet your goals in a healthy, sustainable way—but sometimes, just knowing where to start can be a high hurdle to clear. From how often you sweat to the types of workouts you do, there are endless possibilities when you’re getting into a fitness routine, and it can be a lot to think about. You can also use these workouts anywhere anytime in just minutes.

According to WebMD, when you exercise, your body uses oxygen to break down glucose for energy. When there isn’t enough oxygen available, lactate is made. Your body can convert lactate to energy without oxygen.

Keep your core engaged and back in line as you lift one elbow at a time, squeezing your shoulder blade, then return the weight to the floor. On a mat or the floor, put your stomach flat on the floor. Your legs should be straight out behind you with palms of hands at chest level and arms bent in 45-degree angles. Push the floor as you lift your body in a straight line, pausing in the plank position, then return to the floor. Try using the Fitbod App, which will design your program based on your logged training data and goals. The workouts will adapt automatically to your levels of recovery and rate of progress.

The key to optimizing results is to train at maximal or near-maximal levels of effort. So take most sets to muscular failure or close to it (equating to a Rated Perceived Exertion of 9 or 10 on a scale of 1-10). If you aren’t sufficiently pushing yourself to complete each set, the metabolic effect and your results will suffer. Metabolic resistance training is one of the best, most intense strategies for building muscle, torching fat, and improving overall physical fitness… People who are new to MetCon style training should start with a bodyweight only circuit like the warm-up listed above. Once this workout starts getting easier, progress to more advanced bodyweight movements and weighted exercises.

Various studies proved the importance of HIIT for overall health and fitness. HIIT exercises are intense bursts and are performed in a couple of intervals. For example, 30 seconds work and 30 seconds rest.

Return to a standing position and repeat on the other side. Straighten your legs, then lift your right knee while swinging your left arm outside your right knee. Immediately jump up, reaching your arms straight overhead. Jump straight up, propelling your arms forward while keeping your elbows bent.