Beginner Weight Loss Workout

Workout Summary:

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

Description of Workout:

On this beginner weight loss workout, you'll workout 3-5 times per week. Three days will be devoted to Workouts A, B, and C and two days will consist of 15-30 minutes of cardio exercise if you're legs are not sore from the previous day. A day of cardio or a day of rest will always come between Workouts A, B, and C.

  • Day 1 - Workout A
  • Day 2 - Rest Day or 15-30 Minutes of Cardio
  • Day 3 - Workout B
  • Day 4 - Rest Day or 15-30 Minutes of Cardio
  • Day 5 - Workout C
  • Day 6 - Rest Day (without making a late night run to Taco Bell or Denny's)
  • Day 7 - Rest Day


  • The structure of this beginner weight loss workout is to start with a five minute warm-up, followed by 7-8 minutes of cardio training, then two cycles through the weightlifting circuit, and another 7-8 minutes of cardio training. So, warm-up, cardio, two cycles through the weightlifting circuit, cardio.

    Each weightlifting 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
    Elbow Plank Hold for 30 seconds
    Jumping Jacks 20-30
    Dumbbell Reverse Lunge 8-10 Each Leg

    Workout B

    Exercises Repetitions
    Barbell Bench Press or Dumbbell Bench Press 10-12
    Reverse Pushup 10
    Dumbbell Thruster 10-12
    Mountaing Climbers 10-12 Each Leg
    Cable Woodchopper 8-10 Each Side
    Back Extension 10-15

    Workout C

    Exercises Repetitions
    Barbell Split Squat or Dumbbell Split Squat 12-15
    Pushups As Many as Possible
    Weighted Crunch 15-20
    Dumbbell Shoulder Press 12-15
    Dumbbell Step-Ups 8-10 Per Leg
    Lat Pulldown 8-10


    Are you new to weightlifting and this workout not what you had in mind?
    Leave Beginner Weight Loss Workout 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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