7-Day Weight Loss Workout Plan

A weight loss workout plan gives structure to your training so you don’t waste time guessing what to do each day.

Without a concrete plan, progress often stalls: leaving you exhausted, inconsistent, or stuck repeating the same routines without results. 

This 7-day plan combines cardio, strength, and recovery to keep your workouts balanced and consistent, helping you move steadily toward your weight goals.

Starting the week strong means choosing moves that challenge your whole body. 

A full-body circuit blends cardio and strength, helping you burn calories during the workout and may support continued energy use afterward.

• Squats: Engage quads and glutes for lower body strength and stability.
• Push-ups: Work chest, shoulders, and arms while building core control.
• Burpees: A move that challenges endurance, raises heart rate, and burns calories.
• Mountain climbers: Help your body use calories more efficiently while building core strength.

As a beginner, aim to do 5-10 repetitions of your chosen exercises for 3-5 sets.

This circuit sets the place for the week by pushing both endurance and strength from day one.

Cardio is a cornerstone of any weight loss workout plan. The key is to choose an activity you can sustain while keeping your heart rate elevated. 

Whether you’re at the gym or outdoors, consistent cardio sessions help you burn more calories, which may support weight loss when paired with healthy habits.

• Brisk walking: Accessible for all fitness levels and easy on the joints.
• Jogging: Burns more calories than walking while improving endurance.
• Cycling: Low-impact but powerful for both legs and cardiovascular health.
• Intervals: Alternate fast and slow bursts to increase calorie burn and efficiency.

Aim to actively perform your chosen cardio workout for 30-45 minutes, or for a set distance goal, such as 3-5 km for jogging, or 10-15 km for cycling.

If you are not a beginner to cardio workouts, adjust your pace to stay challenged without overexertion. Cardio days like this build endurance and support continued progress in your plan.

Upper body strength training is crucial in a weight loss plan because muscle tissue generally requires more energy at rest compared to fat.

By training large muscle groups, you support both strength and metabolism. A simple routine might include push-ups, shoulder presses, and dumbbell rows.

Push-ups target the chest and triceps while also engaging the core. Shoulder presses strengthen the deltoids and build stability, while rows focus on the back and arms.

Combined, these moves develop balance across the upper body and prevent overreliance on cardio alone.

Aim for 8-12 repetitions per exercise, completing 2-3 sets. This structure supports lean mass development and may help with higher energy use over time.

Active recovery is about keeping your body moving gently without straining the body. After three consecutive training days, your muscles need time to repair so they can grow stronger. 

Low-impact options such as yoga, stretching, or an easy walk encourage blood flow, reduce stiffness, and lower the risk of injury. 

Unlike complete rest, these lighter activities still burn calories and keep your body engaged, but without the physical stress of intense workouts. 

They also support flexibility and mobility, which improve performance in strength and cardio sessions. 

Devoting a day to active recovery ensures you stay consistent with the plan while avoiding burnout or fatigue that could disrupt long-term weight loss progress.

Lower body training is a must in any weight loss workout plan. The legs and glutes are home to the body’s largest muscle groups, which means they use more energy compared to smaller muscles when trained.

Strengthening these areas not only boosts calorie burn but also supports everyday movements like walking, climbing, and lifting.

• Lunges: Improve balance while engaging quads, hamstrings, and glutes.
• Squats: Build lower body strength and activate core stability.
• Glute bridges: Strengthen the posterior chain and support hip mobility.

Choose one of these exercises and perform 8-12 repetitions for 2-3 sets. It is not recommended to do more than one move as it might overexert the body, especially if you are a beginner.

Focusing on lower body strength enhances overall calorie burn and lays the foundation for continued progress in your weight loss exercises routine.

Day 6 blends calorie-burning cardio. with core exercises that strengthen and stabilize the midsection.

This pairing not only supports weight loss but also improves stability and posture, making every other workout more effective. 

Choose a cardio activity first, then finish with a focused core routine.

Cardio exercises for weight loss:

• HIIT: Short bursts of high intensity followed by rest, which may increase calorie expenditure in less time.
• Running: A straightforward option that supports endurance and helps burn calories.
• Cycling: A low-impact workout that can be done indoors or outdoors, making it versatile and accessible.

Core exercises for strength training:

• Plank: Builds stability by engaging the entire core.
• Leg raises: Targets the lower abs with controlled movement.
• Bicycle crunches: Works obliques and improves rotational strength.

Alternate between cardio and core sets for a workout that challenges endurance and challenges endurance and strengthens the core.

Rest is an essential part of any effective weight loss workout plan. After six days of consistent training, your body needs time to heal and adapt.

Muscles repair during rest, which makes them stronger and more efficient for future workouts. Light activities such as stretching or walking are excellent choices if you still want to move without adding stress.

These gentle options increase circulation and help reduce stiffness. Allowing a recovery day also lowers the risk of injury, ensuring you can sustain progress long term.

By balancing effort with rest, you give your body the reset it needs to stay prepared for the upcoming weight loss workout plan.

If Your Weight Loss Workout Plan Stalls, Seek Professional Support

Even the best workout routines for weight loss don’t guarantee steady results for everyone. Hormones, medical conditions, or other health factors can make progress slower than expected. 

If you notice that consistent training isn’t leading to results, it may be time to consult a licensed professional. This is where GoSlim can help.

Through GoSlim’s online assessment, you can share your health background in minutes. 

A doctor reviews your information, checks for safety concerns, and decides whether medical support is appropriate. This ensures you get guidance tailored to your needs instead of relying on guesswork.

The process is private, fully online, and requires no clinic visits.

Start your weight loss assessment now!

No, you can complete this recommended weight loss home workout plan using just bodyweight exercises like squats, push-ups, lunges, and planks.

These moves are effective for burning calories and building strength without equipment. If you prefer variety, resistance bands or light dumbbells can be added, but they’re not required to see progress.

There’s no magic fix, but the fastest way to lose weight safely in a week is to combine structured workouts with smart eating habits and proper rest. 

A mix of cardio, strength training, and active recovery keeps your body burning calories while avoiding overtraining.

While you won’t see dramatic results overnight, you can build momentum that carries into the following weeks.

The best gym workout plan for weight loss blends both cardio and strength training.

Cardio sessions: like cycling, treadmill intervals, or rowing, help burn calories during the workout, while strength exercises support muscle growth that may improve metabolism over time. 

Alternating between the two can support energy use and help you maintain muscle for healthier progress