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.