Join us for the latest nutritional, fitness and wellness information helping you live a better life!
Home Workout Plan to Lose Weight Fast
Disclaimer
Remember to always consult your physician before starting any health and fitness protocol. Once you have the okay from your doctor, feel free to try this fantastic home workout plan to lose weight fast. Ready to get started?
Before you start
The great thing about this home workout plan is that it requires very minimal equipment. Before you get started, I am going to discuss what you need:
Set of free weights
(Check out the free weights we recommend on Amazon here)
or resistance bands
(Check out the resistance bands we recommend on Amazon here)
Jump rope
(Check out the best Weighted Jump Rope on Cross Rope’s website here)_
As you can see, there isn’t that high of a cost of entry, and certainly much cheaper than a gym membership (which most people don’t use anyway)
The Workout
We like to use a combination of weight training and cardiovascular exercise in our home workout plan.
Through strength training, your body’s metabolism increases due to protein synthesis. This means your body will burn fat at rest (as long as you are on a calorie-restricted diet)
Cardiovascular exercise will help you burn fat during that workout and can help improve your overall cardiovascular health.
You may have seen the approach of combining weights and cardio on reality shows like “The Biggest Loser.”
There’s a good reason for this. It works!
Resistance Training
You will complete 1 set for each exercise and repeat the round 3 times. (3 total sets of exercises). To maximize fat loss, you will rest for 1 minute between sets. At the end of the Round, you will rest for 3 minutes.
In terms of weight, make sure you pick a weight that you can successfully lift for 20 reps. This may seem light, but remember you will be doing much more volume than you might be used to.
You will be completing this workout on Monday, Wednesday, and Friday
Round 1
- Chest Press 10 reps
Rest 1 minute - Back Rows 10 reps
Rest 1 minute - Shoulder Press 10 reps
Rest 1 minute - Bicep Curls 10 reps
Rest 1 minute - Tricep Kickback 10 reps
Rest 1 minute - Squats 10 reps
Rest 1 minute - Calf Raises 15 reps
Rest 1 minute - Abdominal crunches 20 reps
Rest 1 minute - Oblique Crunches Left Side 20 reps
Rest 1 minute - Oblique Crunches Right Side 20 reps
- Rest 3 Minutes
Round 2
- Chest Press 10 reps
Rest 1 minute - Back Rows 10 reps
Rest 1 minute - Shoulder Press 10 reps
Rest 1 minute - Bicep Curls 10 reps
Rest 1 minute - Tricep Kickback 10 reps
Rest 1 minute - Squats 10 reps
Rest 1 minute - Calf Raises 15 reps
Rest 1 minute - Abdominal crunches 20 reps
Rest 1 minute - Oblique Crunches Left Side 20 reps
Rest 1 minute - Oblique Crunches Right Side 20 reps
Rest 3 Minutes
Round 3
- Chest Press 10 reps
Rest 1 minute - Back Rows 10 reps
Rest 1 minute - Shoulder Press 10 reps
Rest 1 minute - Bicep Curls 10 reps
Rest 1 minute - Tricep Kickback 10 reps
Rest 1 minute - Squats 10 reps
Rest 1 minute - Calf Raises 15 reps
Rest 1 minute - Abdominal crunches 20 reps
Rest 1 minute - Oblique Crunches Left Side 20 reps
Rest 1 minute - Oblique Crunches Right Side 20 reps
Done!
Remember, if you use a timer correctly, you should be able to complete this workout in under 45 minutes.
Cardio – Jump Rope
Jumping rope is my favorite way to do cardio; I love it so much because it burns a lot of calories in a short amount of time. Because it is so intense, I recommend doing interval training. You jump for 30 seconds, rest for 30 seconds, and repeat several times. In this workout, you will be completing 20 intervals
You will be meeting this workout on Tuesday, Thursday, and Saturday
- 1
Jump 30 seconds
Rest 30 seconds - 2
Jump 30 seconds
Rest 30 seconds - 3
Jump 30 seconds
Rest 30 seconds - 4
Jump 30 seconds
Rest 30 seconds - 5
Jump 30 seconds
Rest 30 seconds - 6
Jump 30 seconds
Rest 30 seconds - 7
Jump 30 seconds
Rest 30 seconds - 8
Jump 30 seconds
Rest 30 seconds - 9
Jump 30 seconds
Rest 30 seconds - 10
Jump 30 seconds
Rest 30 seconds - 11
Jump 30 seconds
Rest 30 seconds - 12
Jump 30 seconds
Rest 30 seconds - 13
Jump 30 seconds
Rest 30 seconds - 14
Jump 30 seconds
Rest 30 seconds - 15
Jump 30 seconds
Rest 30 seconds - 16
Jump 30 seconds
Rest 30 seconds - 17
Jump 30 seconds
Rest 30 seconds - 18
Jump 30 seconds
Rest 30 seconds - 19
Jump 30 seconds
Rest 30 seconds - 20
Jump 30 seconds
Rest 30 seconds
Keep in mind that both the cardio and resistance workouts are challenging. You may need to work up to these levels and remember to listen to your body.
What about diet?
There are many different diets, and most are good at accomplishing the same goal—restricting calories.
If you burn more calories than you eat, you should lose weight. We find that a more balanced approach works better than crash diets.
Previous ArticleHow to feel better about yourself emotionally
Next Article The Keto Diet 101-How to eat fat to lose fat