GYM Work Out Schedule for Weight Loss :-
Monday:
- Warm up: 5-10 minutes of light cardio (jogging, biking, or rowing)
- Resistance training: 3 sets of 8-12 reps of each exercise, with 1-2 minutes of rest in between sets
- Bench press
- Lat pulldown
- Shoulder press
- Bicep curl
- Tricep extension
- Leg press
- Leg curl
- Calf raise
- Cardio: 30-45 minutes of moderate intensity cardio (treadmill, stationary bike, or elliptical)
Tuesday:
- Warm up: 5-10 minutes of light cardio
- HIIT (high intensity interval training): 30-45 minutes of short bursts of high intensity cardio interspersed with active rest periods. Examples include sprint intervals on the treadmill or cycling, or bodyweight exercises like mountain climbers or burpees.
- Core work: 3 sets of 10-15 reps of each exercise, with 1-2 minutes of rest in between sets
- Plank
- Russian twist
- Bicycle crunches
- Leg raises
- Side plank
Wednesday:
- Warm up: 5-10 minutes of light cardio
- Resistance training: 3 sets of 8-12 reps of each exercise, with 1-2 minutes of rest in between sets
- Squats
- Lunges
- Lunges
- Leg press
- Leg curl
- Calf raise
- Chest press
- Lat pulldown
- Shoulder press
- Bicep curl
- Tricep extension
- Thursday:
- Warm up: 5-10 minutes of light cardio
- Yoga or Pilates: 60 minutes of stretching, strengthening, and mindfulness practices to improve flexibility, balance, and core stability.
- Friday:
- Warm up: 5-10 minutes of light cardio
- Resistance training: 3 sets of 8-12 reps of each exercise, with 1-2 minutes of rest in between sets
- Deadlift
- Glute bridge
- Leg press
- Leg curl
- Calf raise
- Chest press
- Lat pulldown
- Shoulder press
- Bicep curl
- Tricep extension
- Cardio: 30-45 minutes of moderate intensity cardio
Saturday:
- Warm up: 5-10 minutes of light cardio
- HIIT: 30-45 minutes of short bursts of high intensity cardio interspersed with active rest periods
- Core work: 3 sets of 10-15 reps of each exercise, with 1-2 minutes of rest in between sets
- Plank
- Russian twist
- Bicycle crunches
- Leg raises
- Side plank
Sunday: Rest Day
This is just one example of a gym workout schedule for weight loss, and can be modified to fit your individual needs and preferences. It’s important to listen to your body and adjust as necessary to avoid overtraining or injury. It’s also important to incorporate proper nutrition and sufficient rest and recovery in addition to your workouts.