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1 HOUR GYM WORKOUT TO LOSE WEIGHT

Created by: Murshid Akram
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Achieving a toned, muscular, and defined physique is the ultimate goal of many
fitness enthusiasts. However, it requires a nutritious diet, a little discipline,
knowledge about how exercise and nutrition work, and a well-designed workout plan
to achieve that holy grail.
In this article, I’ll talk about the exercise part and share a well-designed 1 Hour gym
workout routine to lose weight.
This routine combines strength and cardio exercises and will help you promote
weight loss, increase strength, and build lean mass.
Whether you’re male or female, if you’re looking to enhance your fat loss and
improve your body composition, you can explore this easy-to-follow and effective
workout program.

Program Summary and Description

Sessions/week 6 days/week
Duration/session One Hour
Program Duration 3-4 Months
Exercise Types Aerobic and Weight Training
Workout Level Beginner to Intermediate
Target Gender Male and Female
Program Goal Increase Weight Loss and Build Lean Mass
Additional Instructions:
• If you’re a beginner, you can train four times a week instead of six.
• Perform warm-up for five minutes before lifting weight. You can do low-
impact exercises or perform lightweight sets.
• You can customize this routine according to your fitness level.
• Keep yourself hydrated throughout the workout.
 Plan A (Cardio and Weight Training
Alternate Day)
• Monday – Low-Intense Cardio
• Tuesday – Strength Training
• Wednesday – Low-Impact Aerobic Workout
• Thursday – Strength Workout
• Friday – Low-Intensity Aerobic Workout
• Saturday – Weight Training

Monday – Low-Intense Cardio

• Run on the Treadmill for 20 minutes
• Stationary Bicycling for 10 minutes (at your own pace).
• Elliptical Cross Trainer for 5 minutes
• 10-minute Bodyweight Core Workout
• Take 2-5 minutes of break between exercises.
Here’s how you can break down a 20-minute Treadmill Run/Jog:
Duration Speed
2 minutes 4-6 Km/h
3 minutes 6-8 Km/h
5 minutes 8-10 Km/h
2 minutes 4-6 Km/h
3 minutes 8-10 Km/h
2 minutes 6-8 Km/h
3 minutes 8-10 Km/h
Note: You can adjust the speed according to your fitness level.
10-minute Bodyweight Core Workout
Exercise Reps/Time Rest
Mountain Climber 20-sec 40-sec
Crunches 10 reps 30-sec
Alternate Heel Tap 10 taps/side 20-sec
Flutter Kicks 15-sec 30-sec
Side Plank Hip Dip 10 reps/side 20-sec
Plank 45-sec 30-sec
Repeat twice for 15 minutes.
Tuesday – Strength Training
Exercise Reps Rest
Back Squat 15 x 3 1-3 min
Flat Bench Press 15 x 3 1-3 min
Military Press 12 x 3 1-3 min
Lat Pulldown 15 x 3 1-3 min
Single-arm DB Rowing 10 x 2 1-3 min

Wednesday – Low-Impact Aerobic Workout

• Treadmill – 10 minutes at your selected pace
• Stationary Bicycling – 10 minutes
• Elliptical Cross Trainer – 10 minutes
• Core Workout – 15 minutes
• Overall rest during the workout: 15 minutes
Here’s an example of a 15-minute abdominal exercise:
Exercise Reps/Time Rest
Squat Jump 10 reps x 2 30-sec
Crunches 10 reps 30-sec
Mountain Climbing 20-sec 40-sec
Flutter Kicks 20-sec 40-sec
Burpees 5 reps x 2 1-min
Alternate Heel Tap 10 taps/side 40-sec
Leg Raises 10 reps 30-sec
Scissor Kicks 30-sec 30-sec
Crossbody Mt. Climber 20-sec 40-sec
Plank 45-sec x 2 30-sec
Side Plank 20-sec/side 15-sec
Thursday – Strength Workout
Exercise Reps Rest
Block Pull Deadlift 8x3 1-3 min
Seated Cable Row 15 x 3 1-3 min
Pec Deck Fly 15 x 3 1-2 min
Rope Pushdown 15 x 2 1-2 min
Hip Thrust 12 x 3 1-2 min

Friday – Low-Intensity Aerobic Workout

• Treadmill – 10 minutes at your selected pace
• Stationary Bicycling – 10 minutes
• Elliptical Cross Trainer – 10 minutes
• Core Workout – 15 minutes
• Rest during the workout: 15 minutes
15-minute Abs Workout Sample
Exercise Activity
Mountain Climber 30-sec
Kneeling Cable Crunches 15 reps
Alternate Heel Taps 10 taps/side
High to Low Cable Wood Chop 10 reps/side
Hanging Knee Raise 10-15 reps
Plank Dumbbell Drag 5 reps/side
Crossbody Mountain Climbers 30-sec
Landmine Oblique Twist 10 reps/side
Flutter Kicks 15-sec
Plank 45-60 sec

Saturday – Weight Training

Exercise Reps x Sets Rest
Dumbbell Lunges 15 x 3 2-min
Incline Dumbbell Bench Press 12 x 3 2-min
Dumbbell Side Delt Raise 12 x 3 2-min
Bent-over Row 12 x 3 2-min
Barbell Curl 15 x 2 2-min
 Plan B (Strength and Cardio on the
Same Day)
In this workout plan, you’ll train strength and cardio together on the same day.
This routine consists of four training sessions in one week with three full rest days.
It will be challenging, and I recommend only intermediates follow this one-hour
strength and cardio workout to lose weight.
Schedule
• Monday – Cardio and Weight Training
• Tuesday – Strength and Cardio Training
• Wednesday – OFF
• Thursday – Cardio and Weight Training
• Friday – Strength and Cardio Training
• Saturday – OFF
• Sunday – OFF

Monday – Cardio and Weight Training

Exercise Reps/Duration Rest
Treadmill 10 minutes 3-min
Bench Press 12 x 3 2-min
Cable Lateral Raise 12 x 3 2-min
Single-arm DB Row 12 x 3 2-min
Core Training 15 minutes –

Tuesday – Strength and Cardio Training

Exercise Reps/Duration Rest
Treadmill 5 minutes 1-min
Lat Pulldown 12 x 3 2-min
Seated Cable Row 12 x 3 2-min
Overhead Press 12 x 3 2-min
Bodyweight Cardio 10 minutes 2-min
Bicycling 5 minutes –
Thursday – Cardio and Weight Training
Exercise Reps/Duration Rest
Bicycling 5 minutes 2-min
Dumbbell Front Squat 12 x 3 2-min
Dumbbell Front Lunges 12 x 3 2-min
Rope Pushdown 8x3 2-min
Treadmill 15 minutes –

Thursday – Cardio and Weight Training

Exercise Reps/Duration Rest
Treadmill 10 minutes 2-min
Incline DB Bench Press 12 x 3 2-min
Bent-Over Row 12 x 3 2-min
Face Pull 12 x 3 2-min
Core Workout 15 minutes –

Helpful Resources:
1. 70 Best Bodyweight Cardio Exercises
2. Kettlebell HIIT Workouts
3. Barbell HIIT Workouts
4. Dumbbell HIIT Workout
5. HIIT CrossFit Workouts
6. Ultimate HIIT Exercises List
 7. HIIT Core Workout Routine
8. 20 Best No-Equipment Exercises

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