Maintaining a consistent gym workout routine is crucial to achieving your weight loss goals. One of the biggest challenges people face when starting a fitness journey is finding the time to dedicate to exercise. However, with a well-planned 1-hour gym workout timetable, you can efficiently use your time to maximize your weight loss progress.
Before starting any workout routine, it is essential to consult with a fitness professional to determine what exercises and intensity levels are suitable for your fitness level and any pre-existing medical conditions. With that being said, let’s explore a 1-hour weekly gym workout timetable for an effective weight loss routine.
Breakdown of each day in the weekly gym workout timetable for weight loss:
Monday:
- Warm-up: Begin with 5-10 minutes of light cardio to get your heart rate up and warm up your muscles. You can use any machine that you prefer such as treadmill, elliptical or stationary bike. After the light cardio, perform some dynamic stretching, such as walking lunges, high knees, or jumping jacks, to loosen up your muscles and prepare them for the workout ahead.
- Cardiovascular Exercise: For 20-25 minutes, perform high-intensity interval training (HIIT) on a stationary bike. Start with a 2-minute warm-up of easy pedaling, then alternate between 30 seconds of all-out effort and 30 seconds of active recovery (easy pedaling) for the next 20 minutes. Finish with a 2-minute cool-down of easy pedaling.
- Resistance Training: For 25-30 minutes, perform circuit training with compound exercises that target multiple muscle groups. For example, you can do a set of squats, followed by a set of bench press, a set of lunges, a set of rows, a set of shoulder press, and a set of planks. Repeat the circuit for 3-4 times with little to no rest between each set. Aim for 8-12 reps per set with enough weight to challenge your muscles but still maintain proper form.
- Cool-down and Stretching: Finish with a 5-10 minute cool-down of light cardio to bring your heart rate back down. Afterward, perform some static stretching, such as hamstring stretches, hip flexor stretches, and shoulder stretches, to help prevent soreness and injury.
Tuesday:
- Rest day or low-intensity activity, such as yoga or a brisk walk. This will help your muscles recover from the previous day’s workout and give your body a chance to rest and recharge.
Wednesday:
- Warm-up: Begin with 5-10 minutes of light cardio and dynamic stretching to get your body warmed up and ready for the workout ahead.
- Cardiovascular Exercise: For 20-25 minutes, perform HIIT on a treadmill. Start with a 2-minute warm-up of walking, then alternate between 30 seconds of all-out sprinting and 30 seconds of active recovery (walking or jogging) for the next 20 minutes. Finish with a 2-minute cool-down of walking.
- Resistance Training: For 25-30 minutes, perform circuit training with compound exercises targeting multiple muscle groups. For example, you can do a set of deadlifts, followed by a set of push-ups, a set of bent-over rows, a set of bicep curls, a set of tricep extensions, and a set of Russian twists. Repeat the circuit for 3-4 times with little to no rest between each set. Aim for 8-12 reps per set with enough weight to challenge your muscles but still maintain proper form.
- Cool-down and Stretching: Finish with a 5-10 minute cool-down of light cardio and static stretching to help prevent soreness and injury.
Thursday:
- Rest day or low-intensity activity, such as yoga or a brisk walk.
Friday:
- Warm-up: Begin with 5-10 minutes of light cardio and dynamic stretching to get your body warmed up and ready for the workout ahead.
- Cardiovascular Exercise: For 20-25 minutes, perform HIIT on a treadmill. Start with a 2-minute warm-up of walking, then alternate between 30 seconds of all-out sprinting and 30 seconds of active recovery (walking or jogging) for the next 20 minutes. Finish with a 2-minute cool-down of walking.
- Resistance Training: For 25-30 minutes, perform circuit training with compound exercises targeting multiple muscle groups. For example, you can do a set of deadlifts, followed by a set of push-ups, a set of bent-over rows, a set of bicep curls, a set of tricep extensions, and a set of Russian twists. Repeat the circuit for 3-4 times with little to no rest between each set. Aim for 8-12 reps per set with enough weight to challenge your muscles but still maintain proper form.
- Cool-down and Stretching: Finish with a 5-10 minute cool-down of light cardio and static stretching to help prevent soreness and injury.
Saturday:
- Rest day or low-intensity activity, such as yoga or a brisk walk
Sunday:
- Rest day or low-intensity activity, such as yoga or a brisk walk
Remember to listen to your body and adjust your workout routine as needed to prevent injury and avoid overtraining. Additionally, maintaining a healthy diet and making other healthy lifestyle choices outside of the gym, such as getting enough sleep and managing stress, are also important for achieving weight loss goals.
