4 min read

Weight Loss Workout Plan: What you need to know

A group of white people and one person of color complete a workout as part of their weight loss workout plan
By: foodspring Editorial Team

We will explain step by step how to create a detailed weight loss workout plan. Not only will we share how long your workouts should last, but also the right workout intensity and an appropriate choice of exercises, wrapping up with no-fail tips to make sure your workout plan’s a winner.

Looking for maximum weight loss success? Get started on the right foot with our free Body Check. Calculate your BMI, define your goals, and get nutrition and workout ideas that get you there!

Start your free Body Check now

Fundamentals of your weight loss workout plan

A well-designed workout plan for losing weight is characterized by an effective mix of strength and endurance elements. The intensity of the training is not comparable with a muscle building workout. Weight loss workout plans are always high intensity. Rest periods between sets are kept short. In addition to standard training with free weights as one aspect for weight loss, a special endurance training (interval training) is essential for good results.

The characteristics of a weight loss workout plan:

  • Weight training to maintain muscle mass
  • Endurance training to burn fat
  • High intensity training

Tips for your weight loss workout plan

1. Supportive sports nutrition

In addition to strength and endurance training and a structured nutrition plan, the intelligent use of sports nutrition as part of your workout plan is great for losing weight.

BCAA capsules help to protect the muscles during intense weight and endurance training and prevent muscle breakdown. They can be tremendously helpful both weight loss and body fat reduction.

Our Shape Shake 2.0 is the perfect supplement for your weight loss workout plan. As part of a balanced diet, Shape Shake 2.0 supports a calorie deficit for weight loss or maintenance, and adds to your efforts with valuable whey protein and L-carnitine – plus it tastes great!

get started with our fitness food now

2. Increase your everyday activity levels

If you want to do something above and beyond your weight loss workout plan, find hidden ways to increase your everyday activity levels. Take the stairs instead of the lift or ride your bike somewhere you wouldn’t have thought of. You will burn plenty of additional calories and reach your goals faster.

3. Find like-minded people

Finding a supportive training partner can be the key to weight loss success. Motivating each other and meeting up to go to the gym together will help you deal with low phases easier and you can work together towards your common goal.

4. Use our 12-week program

No time for complicated nutrition plans or hourlong sweat sessions? Take a page from our team of trainers, sports scientists and nutrition scientists and get yourself our super-efficient 12-week Shape Guide. Turn your expectations into reality. Hello feel-good body and goodbye to unwanted jiggles. See for yourself, right now.

get started with our shape guide

Workout frequency

If you want to lose weight effectively, you should plan to do 3-4 workouts a week. If you just want to lose weight, an extreme exercise load of 5-7 workouts a week is not necessary. Maintaining a calorie deficit when trying to lose weight is stress enough for your body. Make sure to plan enough time for regeneration and avoid over-exercising and overloading the cardiovascular system.


Regular exercise is also important for your diet,

as it will help to keep you looking fit and toned.


Whey Protein – Grass-fed protein for strength

For: Ideal for strength and endurance athletes
Superpowers: Perfect source of protein for your everyday life or after your workout

learn more now

Vegan Protein – The plant-based one

For: Taking a break from animal products
Superpowers: 100% plant-based, gluten-free, soy-free
When: Mornings, evenings, or after your workout

learn more now

The exercises for strength training can easily be divided into a split workout plan. What is a split workout? The individual workout days are “split” into specific muscle groups. A classic split would be to train chest and triceps or back and biceps individually on separate days. A quadruple split workout is perfect if you plan four workouts a week.

Individual muscle groups can be trained in isolation exercises and compound exercises can be included in the workout plan as well. Compound exercises like bench press, deadlift and squats work several muscle groups simultaneously. For those, who can only work out 3 times a week, a triple split, meaning the popular chest/shoulder/triceps, back/biceps and legs/stomach, is the right choice.

What you need to know about your weight loss workout plans:

  • 3-4 workouts per week
  • Split workout plan or full-body workout plan
  • Mix of basic and isolation exercises

Strength training should be followed up with a cardio unit twice a week. High-intensity interval training is perfect for fat-burning. Your metabolism benefits from the so-called “afterburn effect” after interval training. In addition to that, the body will start tapping into fat deposits, once all the energy reserves in the glycogen stores are used up – the perfect condition for weight loss.

Workout duration

You don’t have to torture yourself at the gym for 2 hours a day to reduce body fat or lose weight. Less is more! A well-planned weight loss workout should take no longer than 60-90 minutes. That is plenty of time for an effective mix of strength training and intense endurance training. Positive side effect: “Short” workouts keep you motivated and allow you to see your workout plan through – no excuses.

Weight loss workouts at a glance:

  • 60-90 minutes in total
  • 60-75 minutes of weight training
  • 15-20 minutes of endurance training

(on 2 workout days)

Exercise selection

A weight loss workout plan also focuses on compound exercises. Working multiple muscle groups at the same time significantly increases the effectiveness of the workout. When trying to lose weight, countless isolation exercises for small muscle groups like your abs or arms are not advisable.

For the endurance part of your workout, you can choose from various alternatives. A spinning bike, treadmill or stepper are great for high intensity interval training. And kettlebells are perfect for circuit training.

Weight loss plan exercise selection at a glance:

  • Focus on compound exercises
  • Supplement with isolation exercises
  • Interval training after strength set

Workout volume & intensity

For body fat reduction, you should aim to do about 12-15 reps (muscular endurance) for best results. In a weight loss workout plan, a split training day can include 5-6 exercises. Intensity techniques like supersets or drop sets round off the last set. The ideal stimulus for the muscles.

Interval training and circuit training are perfect for losing weight. These involve training for up to 30 minutes with short breaks or no breaks at all. This burns more calories than conventional weight training and promotes muscle growth and stamina.

Rest interval

You should rest for 30-60 seconds between sets in order to keep your metabolism and cardiovascular system going at full power during an intense workout. Fat burning is optimized and you will maximize your calorie consumption during the workout.

Article sources
We at foodspring use only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial policy to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Related Posts