The Best 8-Week Weight Loss Exercise Plan (Full Body)

I’ve always thought that anybody can knock out bad eating habits when they are determined to do it. But, once you figure out what to eat, staying fit and active is the next step. Regular exercise requires much more than self-determination, which is why following a well-thought-out full body weight loss exercise plan is very important.

Weight Loss Exercise Plan

It can be overwhelming to pick an effective weight loss workout plan, with so many exercise plans available at the tap of a button.

A weight loss workout plan is a set of exercises that helps maximize a person’s goal of losing weight.

When starting a fitness journey, you should have a balanced workout plan for weight loss that will train each muscle group at least once a week.

An effective weight loss exercise plan should include High-Intensity Interval Training (HIIT) and strength training, and you’ll see a lot of HIIT and strength training exercises in this workout program.

Strength training is important because it builds muscle, helps boost your metabolism, and makes it easier to keep the weight off in the long run.

HIIT is also key in a weight loss plan because it accelerates fat loss way more than moderate training does. According to studies, HIIT helps improve cardiorespiratory fitness in slightly overweight men and women [1].

Research also shows that four months of high-intensity interval exercises will significantly reduce belly fat and improve good cholesterol.

4-week workout plan for weight loss female

More workouts for you: 

Benefits of Having a Workout Plan for Weight Loss

Benefits of Having a Workout Plan for Weight Loss

A workout plan for weight loss will give you an edge for safe and sustainable weight loss if you stick with it. But what exactly are the benefits of having a weight loss exercise plan?

Consistency – Not only does having a workout plan tailored to your weight loss goals help you burn fat, but it also helps you to exercise regularly.

A workout routine can help you stay active and ensure that you are making progress toward your weight loss goals.

Motivation – A results-driven workout plan can be a great source of motivation. Knowing exactly what you’ll be doing for your next workout can help you stay motivated, especially when you start to notice weight loss.

Accountability – A workout plan will help you hold yourself accountable, especially if you mark your progress and log each workout into a fitness calendar.

Performing exercises correctly – Following a structured workout plan will help you do the exercises correctly and with proper form.

The 8-week weight loss exercise plan to get you in shape fast

 

8 week weight loss exercise plan at home

Today or tomorrow, when you start with day 1 of this exercise plan, you’ll be making the promise to yourself to show up and do the work to sculpt that body!

Don’t ask if this workout plan for weight loss works. Ask how much losing weight is important to you right now. Once you have your answer, it’ll be easy to dig deeper each day for the next 8 weeks!

How to Make This Weight Loss Workout Plan Work for You

Pacing yourself during any workout plan is important so that you don’t get overwhelmed. This 8-week weight loss workout plan starts slow for the first 2 weeks.

The intensity gradually increases after the second week- by the end of the first 4 weeks, you should be ready to push yourself harder.

What you give when working out with this program is what you are going to get out of it.

If you give 100%, your results will be 100%.

If you give excuses or less than everything that is within you, your results will show it.

”You can’t cheat the grind, it knows how much you’ve invested, it won’t give you nothing you haven’t worked for.’’

You can’t cheat the grind, it knows how much you’ve invested, it won’t give you nothing you haven’t worked for.

Good nutrition is important for weight loss

You must remember that while exercise is great for weight loss and overall well-being, nutrition is actually key to effective weight loss.

Just as you will be showing up and going hard on your workouts during the next 2 months of the workout plan, you should also show up in the kitchen with healthy food.

Not only will good nutrition help you shed pounds but it will also help reduce inflammation, balance hormones and help build lean muscle.

While on this weight loss exercise plan, you will need to feed your body what it needs, not what it wants.

You’ll have to learn to exercise the mental power to say no to junk food cravings. You can put together a meal plan from these 32 foods that burn belly fat, and if you are not sure what foods you should say no to, check out this list of foods to avoid for weight loss.

Good nutrition is important for weight loss

This post may include affiliate links. You can read my full disclosure here.

This weight loss exercise plan can be done from the comfort of your home or at the gym.

The following is the equipment that you will need for the duration of the workout.

Equipment required

You have the power to push your body harder and past your mental limits.

You have the power to push your body harder and past your mental limits.

Before you start this workout plan

Always start the workouts with a warm-up and do post-workout stretches.

What does x3 mean?

You will see a lot of X3 in this workout plan. X3 means that you have to do the exercise three times.

You will also notice that some exercises do not have the x3 or x4. This is not a mistake, it simply means that you should only do that particular exercise once!

Let me explain how you should do this by using Week 1, Monday.

Start the workout with the dynamic warm-up and end with the cool down and stretch.

Next,
15 jump rope x3
8 goblet squats x3
8 kettlebell swings x3
8 lunges x3
10 jump rope x3
8 glute bridges x3
20 jump rope

One round of this exercise will look like this:

15 jump rope, then rest for 30-60seconds then move to 8 goblet squats, rest, then move to 8 kettlebells, then rest, 8 lunges, 10 jump rope, 8 glute bridges, and then 20 jump rope (notice that 20 jump rope DOES NOT have X3). So, in the next two rounds, you will do all the workouts and skip the 2o jump rope.

Full body 8-Week Weight Loss Exercise Plan

Full body 8-Week Weight Loss Exercise Plan week 1

Dynamic warm-up- 5 minutes

  • March in place – 60 seconds
  • Arm circles – 60 seconds
  • Hip circles – 60 seconds (30 seconds clockwise, and 30 seconds anticlockwise direction)
  • Standing toe touches – 60 seconds
  • Jumping jacks- 60 seconds          

Cooldown

  • Jog in place – 30 seconds
  • Standing quad stretch- 60 seconds (30-second hold for each leg)
  • Standing hamstring stretch – hold for 60 seconds
  • Shoulder squeeze stretch- 30 seconds
  • Child’s pose – 45 seconds

Standing hamstring stretch

If you are a beginner and are looking for a less intense workout, then this 30-Day Fat Burning Workout Routines for Beginners is for you

Please Note: This weight loss workout plan is free. However, I earn my income from ads when you visit the blog, which is why I can’t supply the PDF for free.  So if you want a PDF copy, then you can support me by buying the 8 week weight loss workout plan here.

Workout Plan for Weight Loss Week 1

Workout Plan for Weight Loss Week 1

8 week weight loss workout plan - week 1

Monday

15 jump rope x3

8 goblet squats x3

8 kettlebell swings x3

8 lunges x3

10 jump rope x3

8 glute bridges x3

20 jump rope

Tuesday

15 jump rope

8 push-ups x3

8 standing bicep curls x3

15 jump ropes x3

8 tricep dips x3

8 hammer curls x3

8 overhead shoulder press x3

20 jump rope x3

Wednesday

20 Jump rope

10 slow mountain climbers

10 Russian twists

30 jump rope

20-sec planks

20 jump rope

20-sec plank

10 Russian twists

12 slow mountain climbers

30 jump rope

Thursday

10 jump rope x3

6 goblet squats x3

6 kettlebell swings x3

6 lunges x3

10 jump rope x3

6 glute bridges x3

Friday

15 jump rope

6 push-ups x3

6 standing bicep curls x3

15 jump ropes x3

6 tricep dips x3

6 hammer curls x3

6 overhead shoulder press x3

10 jump rope x3

Saturday

Rest & recovery

Sunday

Rest & recovery

Workout Plan for Weight Loss Week 2

8 week weight loss workout plan - week 2

Monday

20 jump rope x3

10 goblet squats x3

10 kettlebell swings x3

10 lunges x3

20 jump rope x3

10 glute bridges x3

30 jump rope

Tuesday

10 jump rope

10 push-ups x3

8 standing bicep curls x3

10 jump ropes x3

8 tricep dips x3

8 hammer curls x3

8 overhead shoulder press x3

10 jump rope x3

Wednesday

25 Jump rope

12 slow mountain climbers

12 Russian twists

25 jump rope

25-sec planks

20 jump rope

25-sec plank

12 Russian twists

14 slow mountain climbers

50 jump rope

Thursday

10 jump rope x3

12 goblet squats x3

12 kettlebell swings x3

10 lunges x3

25 jump rope x3

12 glute bridges x3

30 jump rope

Friday

10 jump rope

10 push-ups x3

10 standing bicep curls x3

20 jump ropes x3

10 tricep dips x3

10 hammer curls x3

10 overhead shoulder press x3

30 jump rope x3

Saturday

Rest & recovery

Sunday

Rest & recovery

Weight Loss Workout Plan Week 3

Weight Loss Workout Plan Week 3

Please Note: This weight loss workout plan is free. However, I earn my income from ads when you visit the blog, which is why I can’t supply the PDF for free.  So if you want a PDF copy, then you can support me by buying the 8 week weight loss workout plan here.

Workout Plan for Weight Loss Week 1

Monday

60 jump rope x3

12 goblet squats x3

12 kettlebell swings x3

12 lunges x3

20 jump rope x3

12 glute bridges x3

100 jump rope

Tuesday

110 jump rope

12 push-ups x3

12 standing bicep curls x3

70 jump ropes x3

12 tricep dips x3

12 hammer curls x3

12 overhead shoulder press x3

50 jump rope x3

Wednesday

120 Jump rope

30-sec mountain climbers

20 bicycle crunches

100 jump rope

30-sec planks

80 jump rope

20 V- crunches

15 burpees

30-sec plank

20 bicycle crunches

20 v crunches

50 jump rope

Thursday

60 jump rope x3

12 goblet squats x3

12 kettlebell swings x3

12 lunges x3

20 jump rope x3

12 glute bridges x3

Friday

110 jump rope

12 push-ups x3

12 standing bicep curls x3

70 jump ropes x3

12 tricep dips x3

12 hammer curls x3

12 overhead shoulder press x3

50 jump rope x3

Saturday

30 minutes of steady-state cardio such as walking or cycling at a moderate pace.

Sunday

Rest & recovery

Weight loss workout plan Week 4

8 week workout plan - week 4

Monday

100 jump rope x3

12 goblet squats x3

12 kettlebell swings x3

12 lunges x3

12 glute bridges x3

12 jump squats x3

30-sec wall sits x3

50 jump rope

Tuesday

100 jump rope

12 push-ups x3

12 standing bicep curls x3

50 jump rope x3

12 tricep dips x3

12 hammer curls x3

12 overhead shoulder press x3

50 jump rope x3

12 triceps kickbacks x3

Wednesday

50 Jump rope

40-sec mountain climbers

25 bicycle crunches

50 jump rope

30-sec planks

50 jump rope

25 v crunches

20 burpees

30-sec plank

20 bicycle crunches

20 v crunches

50 jump rope

Thursday

100 jump rope x3

12 goblet squats x3

12 lunges x3

12 kettlebell swings x3

60 jump rope x3

12 glute bridges x3

12 sumo squats x3

12 side lunges x3

50 jump rope x3

Friday

60 jump rope

12 push-ups x3

12 standing bicep curls x3

100 jump rope x3

12 tricep dips x3

12 hammer curls x3

12 overhead shoulder press x3

50 jump rope x3

12 tricep kickbacks x3

12 lateral raise

30 jump rope

Saturday

40 minutes of steady-state cardio such as walking or cycling at a moderate pace.

Sunday

Rest & recovery

Weight Loss Exercise Plan Week 5

Workout plan for weight loss at home

Monday

1 minute high knees

12 dumbbell deadlifts x3

12 goblet squats x3

12 side lunges

12 kettlebell swings x3

12 donkey kicks

80 jump rope

12 lunges x3

12 glute bridges x3

12 jump squats x3

80 jump rope

Tuesday

12 triceps kickbacks x3

12 push-ups x3

12 standing bicep curls x3

100 jump rope x3

12 tricep dips x3

12 hammer curls x3

12 overhead shoulder press x3

60 jump rope x3

Wednesday

120 jump rope

30-sec planks

45-sec mountain climbers

30-sec plank

25 bicycle crunches

30 sec plank

120 jump rope

25 v crunches

20 burpees

25 v crunches

25 bicycle crunches

20 v crunches

25 bicycle crunches

20 burpees

Thursday

1 minute high knees

12 dumbbell deadlifts x3

12 goblet squats x3

1 minute high knees

12 side lunges

12 kettlebell swings x3

12 donkey kicks

1 minute high knees

12 lunges x3

12 glute bridges x3

12 jump squats x3

1 minute high knees

Friday

200 jump rope

12 triceps kickbacks x3

12 push-ups x3

12 standing bicep curls x3

100 jump rope x3

12 tricep dips x3

12 hammer curls x3

12 overhead shoulder press x3

100 jump rope x3

Saturday

120 jump rope

30 sec planks

45 sec mountain climbers

30 sec plank

25 bicycle crunches

30 sec plank

120 jump rope

25 v crunches

100 jump rope

25 v crunches

25 bicycle crunches

20 v crunches

25 bicycle crunches

100 jump rope

Sunday

Rest & recovery

Weight Loss Workout Plan Week 6

8 week weight loss workout plan - week 6

Monday

10 jump squats x2

10 dumbbell deadlifts x4

12 rockstar jumps

10 sumo squats x 4

10 glute bridges x4

12 rockstar jumps

10 kettlebell swings x4

10 lunges x4

15 rockstar jumps

Tuesday

150 jump rope

12 triceps kickbacks x3

12 push-ups x3

12 standing bicep curls x3

30 mountain climbers x3

12 tricep dips x3

12 hammer curls x3

30 mountain climbers

12 overhead shoulder press x3

150 jump rope

 Wednesday

200 Jump rope

45 sec planks

50 sec mountain climbers

45 sec plank

30 bicycle crunches

45 sec plank

200 jump rope

30 v crunches

30 burpees

30 v crunches

30 bicycle crunches

25 v crunches

25 bicycle crunches

25 burpees

Thursday

12 jump squats x2

12 dumbbell deadlifts x4

15 rockstar jumps

12 sumo squats x 4

12 glute bridges x4

15 rockstar jumps

12 kettlebell swings x4

12 lunges x4

20 rockstar jumps

Friday

150 jump rope

12 triceps kickbacks x3

12 push-ups x3

12 standing bicep curls x3

30 mountain climbers x3

12 tricep dips x3

12 hammer curls x3

30 mountain climbers

12 overhead shoulder press x3

150 jump rope

Saturday

300 jump rope

30 sec planks

45 sec mountain climbers

30 sec plank

25 bicycle crunches

30 sec plank

300 jump rope

25 v crunches

300 jump rope

25 v crunches

25 bicycle crunches

20 v crunches

25 bicycle crunches

300 jump rope

Sunday

Rest & recovery

Weight loss exercise plan Week 7

Workout plan for weight loss female week 1

Monday

10 Step-ups x3

12 single deadlifts x3 each leg

12 barbell squats x3

12 dumbbell deadlifts x3

15 rockstar jumps

12 goblet squats x 3

12 single leg glute bridges x3 each leg

12 rockstar jumps

12 kettlebell swings x4

12 side lunges x4

20 rockstar jumps

Tuesday

150 jump rope

12 triceps kickbacks x3

12 push-ups x3

12 standing bicep curls x3

30 mountain climbers x3

12 tricep dips x3

12 hammer curls x3

30 mountain climbers

12 overhead shoulder press x3

150 jump rope

Wednesday

200 jump rope

45-sec planks

50-sec mountain climbers

45-sec plank

30 bicycle crunches

45-sec plank

200 jump rope

30 v crunches

30 burpees

30 v crunches

30 bicycle crunches

25 v crunches

25 bicycle crunches

25 burpees

Thursday

10 Step-ups x3

12 single deadlifts x3 each leg

12 barbell squats x3

12 dumbbell deadlifts x3

15 rockstar jumps

12 goblet squats x 3

12 single leg glute bridges x3 each leg

12 rockstar jumps

12 kettlebell swings x4

12 side lunges x4

20 rockstar jumps

Friday

150 jump rope

12 triceps kickbacks x3

12 push-ups x3

12 standing bicep curls x3

30 mountain climbers x3

12 tricep dips x3

12 hammer curls x3

30 mountain climbers

12 overhead shoulder press x3

150 jump rope

25 v crunches

25 bicycle crunches

100 jump rope

Saturday

750 jump rope

Sunday

Rest & recovery

Workout plan for weight loss for females Week 8

8 week weight loss workout plan - week 8

Monday

15 Step-ups x3

12 single deadlifts x3 each leg

12 jump squats x3

12 sumo deadlifts x3

20 rockstar jumps

12 goblet squats x 3

12 single leg glute bridges x3 each leg

20 rockstar jumps

12 kettlebell swings x 3

12 side lunges x3

20 rockstar jumps

Tuesday

100 jump rope

45 sec planks

50 sec mountain climbers

45 sec plank

100 jump rope

30 bicycle crunches

45 sec plank

100 jump rope

30 v crunches

30 burpees

30 v crunches

100 jump rope

30 bicycle crunches

25 v crunches

25 bicycle crunches

Wednesday

1000 jump rope

1 minute planks x3

30 bicycle crunches x3

30 v crunches x3

Thursday

15 Step ups x3

12 single deadlifts x3 each leg

12 jump squats x3

12 sumo deadlifts x3

20 rockstar jumps

12 goblet squats x 3

12 single leg glute bridges x3 each leg

20 rockstar jumps

12 kettlebell swings x 3

12 side lunges x3

20 rockstar jumps

Friday

15 jumping jacks x3

12 triceps kickbacks x3

12 push-ups x3

12 standing bicep curls x3

30 mountain climbers x3

12 tricep dips x3

12 hammer curls x3

30 mountain climbers

12 overhead shoulder press x3

15 jumping jacks x3

Saturday

1000 jump rope

60-sec planks x3

30 bicycle crunches x3

30 v crunches x3

Sunday

Rest & recovery

Weight Loss Workout Plan Week 3

Please Note: This weight loss workout plan is free. However, I earn my income from ads when you visit the blog, which is why I can’t supply the PDF for free.  So if you want a PDF copy, then you can support me by buying the 8 week weight loss workout plan here.

Workout Plan for Weight Loss Week 1

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How to do the workouts for the weight loss exercise plan

How to do the workouts for the weight loss exercise plan

Push-ups

How to do push-ups

Get into a plank position on the floor. If you are a beginner you can modify by doing on the knees push-ups also known as girl push-ups.

If you want to make the move easier and balance better, your legs can be wider than shoulder-width. If you are advanced, you can bring your legs closer together.

Keep your back straight –the line from your neck down to your lower back should be neutral. (Don’t look up or down and don’t stick your butt in the air either).

Keep your abs and butt tight, your shoulder back and arms, shoulder-width apart.

Steadily lower yourself down until your chest is about an inch away from the floor.

Push yourself up to the starting position and repeat.

Goblet squats

 

Goblet squats can be performed using a dumbbell or kettlebell.

Hold the weight with both hands and bring it up against your chest.  Face forward and keep your head and body straight.

Place your feet shoulder-width apart, and point your toes slightly outwards.

Slowly lower your body as if you are about to sit in a chair and pause at the bottom. Always make sure that you are leading the movement with your hips and not your legs- you should hinge at the hip and not the knees.

Remember to keep your quads (thighs) parallel to the ground, and your knees behind your toes.

Use your glutes to push yourself up to the starting position, while maintaining the same pace as when you lowered yourself down.

Always keep straight back.

Goblet squat

Forearm planks

Get on the floor as if you are about to do a push-up.

Bend your elbows 90 degrees, making sure that your forearms are pointing forward and your fists are tightly gripped.

Place your body weight rest on your forearms. Your elbows should be directly underneath your shoulders, and your body should form a straight line from your head to your feet.

Keep your legs together and tighten your core. Do not hold your breath.

Breathe in and out from your tummy and hold the position for as long as you can.

Forearm planks

Kettlebell swings

Stand up straight and bend at the hips.

The kettlebell should on the floor in front of you- when you bend forward, your eyes should be directly over the kettlebell.

Lower your arms and hold the handle by the corners.

Hinge at the hips, while keeping a straight spine and lift the kettlebell up.

Let the kettlebell hang between your thighs and swing the kettlebell up using your hips and not from the arms.

Squeeze your glutes as you bring the kettlebell just slightly above your hips. And stand up straight.

Remember this is not a squat. Do not squat during this movement.

Repeat the movement.

kettlebell swings

Glute bridges

This is the most awkward exercise you’ll ever find yourself doing in the gym. That aside, it is the best exercise that will help you build that tight and round butt. Not even squats come close to how effective glute bridges are for a toned butt.

You can do this exercise without the weight but to get the most out of it, I recommend adding weight. Start with what you can handle, then build up from there.

Lie flat on the back, and keep your shoulder legs shoulder-width apart.

Plant your feet firmly on the ground and bring your heels as close to your butt as possible.

Place a dumbbell above the pubic bone, and slightly lift your shoulders off the floor.

Hold the dumbbell with your hand, as you push your butt up as high as you can and squeeze your butt at the top.

Slowly lower your hips back to the floor and repeat the movement.

Lunges with dumbbells

how to do lunges with weights

Stand straight, facing forward, with feet shoulder-width apart, while holding dumbbells in each hand.

Rest the dumbbells by the sides of your body.

Take a big step forward with your right leg, and bend both your front and back leg at about 90-degree angle.

Keep your back straight as you bend at the knee, and make sure that your front knee does not go over your toes.

Step back to starting position and alternate legs and repeat.

Tricep dips

tricep dips

Sit on the edge of a bench or a chair, and place your hands on the bench, next to your body.

Slide slightly forward, away from the chair and extend your legs.

Bend at the elbows and slowly lower your body until your elbows are at a 90 degrees angle.

Push yourself up to the starting position using your triceps.

Always remember not to lock your elbows.

Standing bicep curls

Hold a pair of dumbbells in each hand and stand up straight, feet shoulder-width apart.

Keep the dumbbells close to your torso.

In a controlled movement, slowly curl the dumbbells towards your shoulders, without moving your upper arms and pause for 3 seconds at the top.

Do not swing or fling the dumbbells as you curl.

Slowly lower the dumbbells to the starting position and repeat.

Hammer Curls

Stand with a dumbbell in each hand- your palms should face each other and your feet be shoulder-width apart.

Without locking the elbows, slowly lift your arms towards your chest and not your shoulders.

Squeeze your biceps as you reach the chest and pause and hold for 3 seconds.

Slowly lower the dumbbells to the starting position and repeat.

Overhead Shoulder Press

Sit on a bench or stand up straight while holding the dumbbells in your hands with palms facing forward.

Contract your abs and bring the dumbbells up to your shoulders, while maintaining a neutral spine.

In a controlled movement, push the dumbbells up over your head and with the same pace, bring the dumbbells down until your elbows form a 90-degree angle.

Bicycle Crunches

bicycle crunches

Lie flat on your back on your exercise mat, with legs bent at the knees.

Slightly raise your head and shoulder off the mat, and place your hands behind the ears. Do not tighten your neck.

Bring your right knee towards your left elbow and extend your left leg out, raising it slightly off the floor.

Do not move your elbow towards the knee, rather, move the knee towards the elbow with each rotation.

Repeat the motion with the opposite leg and arm.

Leg Raises

How to do leg raises

Lie down on your back and place your hands either under your bum or on the side of your body.

Bring your legs together and raise them to form a 90-degree angle.

Slowly lower legs until they are about a few inches from the ground and repeat the movement.

If your back arches as you lower your legs, then don’t go as far down.

Your core will get stronger the more you do these ab workouts for beginners, and once it does, you’ll be able to comfortably go as low as possible without your back lifting off the ground.

Jumping rope

jump rope to lose weight

Jump rope is a high-intensity workout that torches fat fast. If you want to skip your way to weight loss, jumping rope will get you there faster.

Jumping rope is one of the exercises that you can do at home, at the gym, and just about anywhere. A jump rope is one of the most affordable workout equipment and easily carry it around even when traveling.

The health benefits of jumping rope are just as insane as the calories that get you to burn while doing this exercise. Jumping rope also improves coordination and bone density and revs up metabolism.

If you don’t have a jump rope yet, you can buy one from Amazon. To avoid frustrations such as the rope getting tangled or easily breaking, always buy one with a sturdy cable.

 

How to jump rope

Hold the handles of the cable in both hands and stand up straight, shoulders back and stomach tucked in.

Keep your elbows close to your body and keep the jump rope against the back of your knees. 

Jump up as you swing the rope over your head and around your body. Always lead the swing with only your hands and not your entire arms.

Repeat.

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Final thoughts

Remember to always celebrate your non-scale and scale victories and the end of each week to help you stay motivated. Celebrate small and big wins such as doing all the workouts for the week, your clothes fitting better, or losing pounds or inches.

Whether it is losing a few pounds or finally hitting your mile time goal, you should reward yourself with whatever seems right for you (don’t use junk food as a reward).

Finally, don’t forget to listen to your body and give yourself an extra rest day if your body needs one.

References

[1] Boutcher S. H. (2011). High-intensity intermittent exercise and fat loss. Journal of obesity, 2011, 868305. https://doi.org/10.1155/2011/868305

Weight loss workout plan free

 

Summer workout plan to lose weight fast

Disclaimer: You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising you should stop immediately. This website offers health, fitness, and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. www.fitnesschat.co Copyright © Fitness Chat

 

Free Bikini body workout 30 day challenge fitness for women

35 thoughts on “The Best 8-Week Weight Loss Exercise Plan (Full Body)”

  1. oh my gsh YES girl i have been looking for something like this that has a bunch of different great work out tips for the summer- thank you so much for sharing!

    Reply
  2. Well not I am at the age that a bikini body isn’t going to happen. For all of you younger women who can still wear a bikini good luck with getting into shape and enjoying the summer.

    Reply
  3. I have been working out all winter but now is the time to give it an extra push for bikini season. I have a few stubborn pounds to get off before the summmer comes so i will try some of these tips.

    Reply
  4. My son has a little workout area in the basement and it is mostly equipment that I don’t really care to use. I like the kettlebell and jump rope. The squats and swings are what I need most. Over 50 and my muscle tone looks like it! lol

    Reply
  5. This looks like great useful post, I am going to pin it for my future use. Thanks for sharing the wonderful tips, Yes Summer is most important for workout.

    Reply
  6. Hey there.
    My wife has a congenital hip dislocation so she has a leg shorter than the other one. She needs to lose weight in order to avoid pressure over her hips. I am trying to be her personal trainer but I haven´t found a suitable workout for my wife´s condition. She’s 35 years old and thus I wonder if any of you knows where exactly I can find what I am looking for or what modifications I can make to this workout plan which is great for a normal body.
    Thank you

    Reply
    • Hi there Johan,
      Sorry to hear about your wife. You are absolutely right, this is NOT the right workout plan for your wife and I think no matter how much you scour the internet, you won’t find a plan that will not do more harm to your wife’s existing condition.
      My advice is that you visit a physiotherapist in your area and have them evaluate your wife’s condition, as well as recommend the best workouts for her.
      All the best to you and your wife!

      Reply
  7. On week 4 of this plan and I’m loving it!!!! But I’m curious what’s next after the 6 weeks are completed? I thought about doing it again but would love to know your thoughts? Thanks so much for this workout it’s helped me stay on track and work consistently towards a goal!

    Reply
    • Hey Ashley! So glad to hear that you are loving this workout plan! You can do round two yes but would advise that you step it up a notch with the weights or even throw in an extra round whenever you can. I am currently working on a 12-week plan and should be available before June, stay tuned!

      Reply
  8. Just looking this plan over and was wondering when the days have exercises x 3 and some without, is this an error or do you just skip them on the second round?

    Reply
      • I noticed some errors between the image and the actual listing of the workouts. For instance, the image will say 100 Jump ropes while listing of the workouts says 100 Jump Ropes 3x.

        Also on Week 4, the circuit has most of the workouts x3, with the exception of a couple that say x4. Should this whole week be x4? There are some workouts in the circuit that are not listed to repeat.

        Should the single workouts in a circuit be done first or last?

        Reply
        • Hi Kimberly, yes the workout was designed that way. When you do the actual workouts, you will realize why some exercises say x3 and others x4 and why some don’t say repeat. Follow the listed workout and not the image-the images were only for promotion on Pinterest.

          Reply
  9. Hi I love this workout and am looking forward to my before and after photos.
    I was also wondering if the workouts that do not repeat should be done in the first round or the last round or in the middle?
    Thanks a bunch!

    Reply
  10. Hi. Just found this page a couple of weeks ago and I am incorporating this workout plan to see if I can make inroads into this plateau I am on.
    My query relates the Wednesday workouts. I am not sure if the question was raised prior. Are these only one round?

    Reply
  11. Before I begin the workout plan, I have a few questions. Some of the days has either x3 & x4; x2 & x4; while others have nothing by it. For example Week 4 and Day 1 of Week 5.

    Kindly give a breakdown on how to perform it if i am to follow the example provided at the beginning pertaining to x3

    Reply
    • Hi Tiana, yes some days have x2 x4, etc. For example, Week for Monday says this:

      10 jump squats x2
      10 dumbbell deadlifts x4
      12 rockstar jumps
      1o sumo squats x 4
      10 glute bridges x4
      12 rockstar jumps
      10 kettlebell swings x4
      10 lunges x4
      15 rockstar jumps

      Start with 10 jump squats, rest for 30-45 seconds and then do another 10 jump squats.
      Next, move to 10 dumbbell deadlifts, then rest and repeat until you complete 4 sets of the deadlifts then move to rockstar jumps and complete the set. Rest and move to sumo squats and do 4 of them with 30-45 sec in between each set.

      Reply

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