Weight Loss Workout Plan

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Circuit DayCardio DayRest DayCircuit DayCardio DayCircuit DayRest Day

Example Circuit Day
CIRCUIT DAY: MONDAY, THURSDAY & SATURDAY

Make sure to perform the workout at your maximum effort. Don’t forget, proper form is important too.

Important Tip: For best results, try to increase the difficulty of the workouts each time. You can accomplish this by decreasing your rest period and doing more circuits.

Warm Up for 3 to 5 Minutes

Warming up is important and meant to increase your heart rate, so you can have a good workout. Some great warm-up exercise are jumping jacks, skipping rope and walking for 5 minutes.

Get Started:

Beginner30 seconds per exercise with 10 seconds in between to rest.
Intermediate45 seconds per exercise with 10 seconds in between to rest.
Advanced1 minute per exercise with 10 seconds in between to rest.

Cool Down for 5 Minutes After

1. JUMPING JACKS

Tip: Make sure to keep your knees a little bent for bounce.

2. WALL SIT

Tip: Add a ball behind your back and wall squat to make it harder.

3. PUSH-UPS

Tip: Have your knees on the floor and work your way into more advanced ones.

4. SIT-UPS

Tip: Kick your legs straight up in the air if you want to challenge yourself.

5. CHAIR STEP-UPS

Tip: Make sure the chair is against a wall, so it doesn’t slide!

6. SQUAT

Tip: Add a challenge and try to get your backside as close to the floor as you can.

7. TRICEPS DIPS ON A CHAIR

Tip: Make sure to face the chair against the wall.

8. PLANK

Tip: Try to squeeze your stomach muscles and engage your glutes as you hold the position.

9. RUNNING ON THE SPOT

Tip: To make it more advanced, try to tap your knees on outstretched hands.

10. LUNGES

Tip: Try to touch your knee to the ground with each lunge or try walking.

11. GLUTE BRIDGE

Tip: Really squeeze and hold your glutes at the top of the bridge to feel it.

12. LYING LEG RAISES

Tip: Lift your legs as far up as you can. As you get more advanced, try to hold them static in the air.


Example Cardio Day
CIRCUIT DAY: TUESDAY & FRIDAY

It’s time to get your heart rate up and start sweating! You can do simple, at-home, outdoor cardio or you can do HIIT training (high-intensity interval training). Some fun cardio ideas are walking outside, biking, swimming or climbing stairs. For maximum results, stick to the intensity levels outlined below and repeat them 10 to 15 times. Always remember to warm up for 3 to 5 minutes prior to starting your cardio session.

If you are just starting, focus on moving for 30 to 60 minutes. Some great cardio examples are walking, biking or swimming.

Warm Up for 3 to 5 Minutes

HIIT Circuit:

  • Work at a moderate intensity level for 30 seconds. (You should feel like you’re slightly sweaty and breathing a bit faster.)
  • Then work at your maximum effort level for 45 seconds. (You should feel like you’re breathing heavier.)

Example: Walk at a moderate pace on the treadmill for 30 seconds, then jog/run for 45 seconds, back down to walk for 30, up again for 45 second run, etc. Now repeat this circuit 10 to 15 times (approximately 15 to 20 minutes in time).

Cool Down for 5 Minutes After


Example Rest Day
REST DAYS: SUNDAY & WEDNESDAY

Your rest days are very important to your body’s overall success and recovery. Start meal planning and prep for next week, and do your grocery list and shopping. Make sure you stay on your nutrition plan 100% and take your Herbalife® supplements every day. You can do this!

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