Beginner Weight Loss Workout 2

Workout Summary:

Workout Name:Beginner Weight Loss Workout 2
Training Level:Beginner
Main Goal:Weight Loss
Days Per Week:3-5
Workout Type:Full Body−Weightlifting and Cardio Training

Description of Workout:

Beginner Weight Loss Workout 2 is similar to our first beginner weight loss workout. We'll keep your heart rate up by mixing cardio training with Compound Exercises to achieve results, but in a slightly different manner.

On Beginner Weight Loss Workout 2, you'll work out 3-5 times per week, alternating between workouts A and B, with a day of rest or a day of 15-30 minutes of interval training between each workout. Each circuit will work your upper body, lower body, and core, shredding fat along the way.

So, three days will be devoted to weightlifting and interval training through alternating workouts A and B while the other two days will be rest days or days doing cardio alone. A cardio day should be limited to 30 minutes of interval training, but can be as short as you'd like at this point.

Week 1

  • Day 1 - Workout A
  • Day 2 - Rest Day or 15-30 Minutes of Cardio Interval Training
  • Day 3 - Workout B
  • Day 4 - Rest Day or 15-30 Minutes of Cardio Interval Training
  • Day 5 - Workout A
  • Day 6 - Rest Day
  • Day 7 - Rest Day
  • Week 2

  • Day 1 - Workout B
  • Day 2 - Rest Day or 15-30 Minutes of Interval Cardio
  • Day 3 - Workout A
  • Day 4 - Rest Day or 15-30 Minutes of Interval Cardio
  • Day 5 - Workout B
  • Day 6 - Rest Day
  • Day 7 - Rest Day


  • The structure of workouts A and B is to start with a five minute warm-up, followed by three circuits through the weightlifting portion of the training, and then 10-15 minutes of interval cardio. So, warm-up, 3 circuits, interval cardio. Total time in the gym should be between 40-50 minutes, all things included.

    Each circuit consists of 4-6 different individual exercises. Ideally, you would only rest for 30-60 seconds after every two exercises, but at this stage of your development it is okay to take a 30-60 second break after each one. Reduce your rest time as the workouts begin to get easier for you after a couple of weeks.

    While doing cardio, you will want to choose a level of intensity that is uncomfortable but not overly difficult-A nice medium. You shouldn't be able to read a book outloud while exercising, but you also shouldn't feel like you are on the verge of a myocardial infraction. Stop and walk if you have to.

    Workout A

    Exercises Repetitions
    Barbell Squats or Dumbbell Squats 12-15
    Pushup As Many as Possible
    Dumbbell Step-Ups 12-15 Per Leg
    Reverse Pushup 10-12

    Workout B

    Exercises Repetitions
    Barbell Bench Press or Dumbbell Bench Press 10-12
    Dumbbell Romanian Deadlift 10-12
    Dumbbell Lunge 10-12
    Dumbbell Swing 12-15 Each Side


    Are you new to weightlifting and this workout not what you had in mind?
    Leave Beginner Weight Loss Workout 2 and return to all of our Weight Loss for Beginners workouts for something that suits you more.

    Or head to our more advanced fat loss workouts if you're ready to lose the training wheels and get started on a more advanced workout plan. Also, make sure to check out our other related pages if you haven't already:




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