ONE WEEK WORKOUT PLAN TO JUMPSTART WEIGHT LOSS

If you want to lose weight, then you need to move your body more. More importantly, to start seeing results and achieving our goals, you need a plan. Discover an effective one week workout plan for weight loss that you can try today at home.

An effective weight loss workout plan will incorporate all the basic elements of fitness. Be sure to consult your medical provider before beginning any new workout routine. Discover actions you can take today with this one week weight loss workout plan. Be sure to drink lots of water from a insulated water bottle to stay hydrated.

WORKOUT PLAN BASICS

The best weekly workout plans will address these four main components of fitness: cardiorespiratory endurance, muscular strength, muscular endurance, and flexibility (1).

CARDIORESPIRATORY ENDURANCE

Cardiorespiratory endurance, “cardio” for short, involves your heart, lungs, and blood vessels. It is a term that describes a person’s ability to perform aerobic exercise over a period of time.

In order to lose weight, we have to create a calorie deficit. We can do this through diet and exercise. Cardio exercise is the best way to improve cardiorespiratory endurance and help create a calorie deficit. Cardio exercise alone is responsible for modest weight loss. Research shows moderate 0-4.4 pound weight loss per week with only cardio-based exercise programs (2,3).

Running, walking, swimming, and cycling are exercises to improve your cardiorespiratory endurance.

Adults need between 150 and 300 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week (1). Moderate-intensity exercise on a scale of 1 to 10 in terms of difficulty, feels like a 5 or 6 (4).

Vigorous intensity exercise is more challenging than moderate and on a scale of 1 to 10 in terms of difficulties, feels like a 7 or 8 (4).

To promote weight loss, some research suggests higher volumes of aerobic exercise are needed at least 225 to 420 minutes per week (2).

MUSCULAR STRENGTH

Muscular strength training is vital to building muscle and changing body composition, which helps achieve more optimal metabolic rates (3). Higher metabolic rates result in more daily calorie expenditure. Muscular strength refers to how much weight a person is able to move or lift.

Weightlifting is a primary example of muscular strength exercises. Adults should perform strength- based exercises at least 2 days per week to improve muscular strength (1).

MUSCULAR ENDURANCE

Another way to improve muscular health is with muscular endurance training. Both muscular endurance and strength are designed to help improve muscle health. Muscular endurance exercises are performed over a longer period of time, for example 12-15 reps compared to 4-6 reps for muscular strength.

Body weight exercises such as air squats, planks, lunges, push ups and pull ups all work muscular endurance. Circuit training found in many group exercise classes tend to focus on muscular endurance training.

Muscular endurance exercises can be incorporated with muscular strength exercises at least 2 days per week (1).

FLEXIBILITY

Flexibility refers to a person’s joints and their ability to work through a full range of motion. Flexibility training will be different for each person.

The important thing to remember when you are stretching is to work within a range of motion comfortable for you. A general rule of thumb is to stretch to the point of discomfort, but it should never be painful. A little discomfort will allow you to begin working to improve your range of motion.

Flexibility training can be incorporated before and after workout sessions to warm the muscles and prevent injury.

ONE WEEK WEIGHT LOSS WORKOUT PLAN

Here is a well-rounded exercise plan for weight loss to follow for one week. If you are a beginner, gradually increase the amount of time and number of sets you do for each exercise.

Be sure to include light stretching before and after each workout to improve flexibility.

MONDAY: CARDIO

Aim for 45 minutes of moderate intensity cardio exercise. Walking, cycling, elliptical machines, swimming, and dancing are all cardio options, the important thing is to choose something you enjoy.

Beginners should start with 20 minutes of cardio and gradually increase as they are comfortable.

TUESDAY: STRENGTH TRAINING UPPER BODY AND ARMS

Upper Body and Arm Exercise Circuit:

● Chest Press

● Lat Pull Down (pull up)

● Seated Row

● Overhead Press

● Biceps Curl

● Triceps Extension

Try 8 to 10 repetitions of each exercise once and work your way up to performing 2 sets. If you want to focus on muscular endurance, choose a lighter weight, then perform 3 sets of 15 repetitions for each exercise. If you are looking for a one week weight loss workout plan at home, or don’t have fitness equipment, there are strength options for you. Focus more on body weight exercises and movements that don’t involve equipment.

WEDNESDAY: INTERVAL TRAINING

Create a cardio interval workout of your choice with this formula.

An example of a 30-minute interval training workout is:

● 5 minute warm up

● 4 rounds of:

○ 3 minutes of vigorous intensity cardio (work)

○ 2 minutes of moderate intensity cardio (recovery)

● 5 minutes cool down

THURSDAY: CARDIO

Get 45 minutes of moderate cardio activity.

FRIDAY: STRENGTH TRAINING LEGS

Strength training leg circuit:

● Leg press (squat)

● Seated leg curl

● Leg extension

● Calf raises

Try at least one set of each exercise at a weight that feels challenging performing 8 to 10 repetitions for muscular strength. If you want to focus on muscular endurance, choose a lighter weight, then perform 3 sets of 15 repetitions for each exercise.

SATURDAY: FUNCTIONAL TRAINING

Functional training differs from strength and cardio in that it incorporates balance, coordination, and movement. You can add functional movements to your everyday routine or take the time to work on strength, mobility, and movement on a functional training day.

Yoga, Pilates, and Tai Chi are all low impact types of functional training.

DAY 7: ACTIVE RECOVERY DAY

You might be wondering why there isn’t a planned rest day in the week. Instead of a rest day, try an active recovery day. Getting enough physical activity during the week is essential for weight loss.

An active recovery day doesn’t need to include a formal workout. Going for a leisurely walk or doing household chores are ways to include movement in your day.

If you have an activity tracker, aim for 10,000 steps or 60 minutes of movement.

NEXT STEPS

Start promoting weight loss this week with the one week workout plan to jumpstart weight loss. You can mix and match the workouts and change the order to best fit your lifestyle. The order of the exercises isn’t as important, just as long as you are active. Before beginning any workout routine, be sure to consult with your medical provider. Progress your workouts slowly to safely lose weight and stay active.

References

1. U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans. 2nd ed. Washington, D.C. 2018 [Accessed January 8, 2023]. https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

2. Damon L. Swift, Neil M. Johannsen, Carl J. Lavie, Conrad P. Earnest, Timothy S. Church,

The Role of Exercise and Physical Activity in Weight Loss and Maintenance. Progress in Cardiovascular Diseases. 2014;56(4):441-447. doi:10.1016/j.pcad.2013.09.012

3. Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012 Jul-Aug;11(4):209-16. doi: 10.1249/JSR.0b013e31825dabb8. PMID: 22777332.

4. Center for Disease Control and American College of Sports Medicine. General Physical Activities Defined by Level of Intensity.[Accessed January 10, 2023]. https://www.cdc.gov/nccdphp/dnpa/physical/pdf/pa_intensity_table_2_1.pdf