Just drop in your details and our support team will contact you as soon as possible.
If you’re looking for a workout plan that can help you lose weight, adding more sweat sessions to your weekly routine is a great place to start. And there are endless ways to do it, too—maybe you'll unexpectedly fall in love with running, or you'll find that group fitness is seriously motivating for you. But sticking to one favorite or randomly jumping from one workout to the next isn’t the most efficient or effective way to get fit or lose weight (those may or may not be the same thing for you, which is cool!). If you want to see (and maintain) results, you have to have a plan of action. Whether you're totally new to fitness or just need some guidance, you’re covered here. Celeb trainer Adam Rosante, author of The 30-Second Body and C9 ambassador, came up with a plan for SELF readers to help guide you to success with any weight-loss goals you may have. It combines ultra-efficient workouts for weight loss along with space for you to incorporate workouts you really love, too.
That's one of the best things about this plan, actually: “This plan is highly effective, but totally accessible to all levels,” says Rosante. Here, he outlines a sample Monday through Sunday workout plan that, over time, can help you lose weight—all you have to do is keep showing up and working hard. This mix covers all of your bases, but if you need to swap something out, that’s NBD—this is just an example week of the types of workouts you can be doing. Consider it a baseline to help get you going.
"Strength training is the key to weight loss and unlocking your inner badass," says Rosante. "You'll burn fat, shape your body, and increase the number of calories your body burns at rest."
Do the circuit 3x, resting for 1 minute between each round.
Strength training is important for increasing your BMR, but the calorie burn payoff for high-intensity cardio workouts is more immediate. “Sprinting torches calories and gets the work done in a fraction of the time you’d spend jogging,” explains Rosante. This type of high-intensity interval training is especially effective because after skyrocketing your heart rate several times during a workout, your body uses more energy to get your body back to a resting state.
You can do Rosante’s simple (but tough as hell) sprint interval workout on almost any cardio equipment. So no worries if you just can’t with the treadmill sometimes—you can also use an indoor cycling bike, rowing machine, elliptical, you name it.
"Your body needs to recover after two days of intensity, but you don't want to sit around doing nothing," explains Rosante. "Foam rolling and stretching will improve your mobility and actually help to improve the quality of your workouts, [because] good mobility will allow you to achieve full range of motion in the moves. Executing these moves with a greater range of motion will force your body to exert more energy, and the more energy you exert, the more calories you burn." A bigger range of motion means you'll be able to squat deeper and lunge lower while using proper form. When the right muscle fibers are firing, you'll get more out of every exercise.
Now pair that mobility work with some walking. Walking is a low-impact movement that increases blood flow and will help speed recovery, Rosante explains. “Plus, the simple science of weight loss is this: Expend more energy than you intake. Walking counts!” So break out the activity tracker or down load an app on your phone around and aim to get a solid 12,000 steps in (a little more than the normally cited 10,000 steps). "If the goal is weight loss, an extra 2,000 steps per day helps you kick things up," says Rosante.
Do the same workout you did on Monday.
"Do a high-intensity fitness class to kick up the calorie burn while keeping things fresh, interesting, and social," says Rosante. Grab some friends and head to an indoor cycling studio, or sign up for the boot camp class you've been nervous to try. Having a strategic program like Rosante's is important for efficiently moving toward your goals, but this where you have the chance to mix it up so you don't get bored. No matter what you do, though, make sure you sweat—and have fun.
Do the same workout you did on Monday and Thursday.
Ah, rest day—you've earned it. Muscles aren't built while you're working them—in fact, when you strength train, you're breaking down muscle fibers. That's why it's important to build in rest and recovery time, so they have a chance to repair themselves a little stronger than before, explains Rosante.
"You've worked your ass off this past week," says Rosante. "Rest up and get ready to crush it again next week."
©2017 All Rights Reserved | Designed by 
Index Solutions