How to Schedule Exercise Routines for Weight Loss

Effective workout routines for weight loss include a combination of cardiovascular and strength training exercises. Weight loss is the result of burning more calories than you consume from foods. Cardiovascular, also known as aerobic, activity burns calories not only during exercise but also shortly after you workout. Strength training also burns calories during exercise and the increased muscle tissue you develop will burn calories while you are at rest. Schedule both types of exercises into your weekly routine and establish a regular healthy eating plan to reach your weight loss goals.

Instructions

    • 1

      Begin your new workout routine with 10 to 15 minutes of aerobic exercise such as walking, cycling, swimming, dancing or stair climbing. Do your exercises at least three days a week.

    • 2

      Start your strength training program by doing it one day a week. Include exercises for all your major muscle groups such as your back, arms, chest, legs, core and shoulders.

    • 3

      Increase the duration of your aerobic exercise as your endurance improves. Do 30 to 60 minutes of moderate-intensity exercise five days per week or do 20 to 60 minutes of high-intensity exercise three days per week.

    • 4

      Add one or two more days of strength training per week as your fitness level improves. Include exercises for each major muscle group. Aim to perform two to four sets of eight to 20 repetitions for each exercise. Take two days off in between strength training workouts.

    • 5

      Accumulate at least 150 minutes of moderate-intensity cardiovascular activity each week. Break up your workouts into increments of 10 or more minutes if needed.