12 Weeks Weight Loss Program Exercise Plan

12 week weight loss program exercise plan

 

 

 

 

 

 

 

 

 

 

If your goal is to start exercising and lose weight, this 12 weeks weight loss program exercise plan gives you all the tools you need to start. You’ll get:

  • Cardio, strength training and flexibility workouts
  • Basic nutrition tips to help you eat healthy and reduce your calories
  • Weekly calendars to organize your workouts and nutritional goals
  • Motivational tips to help you get your mind excited about exercise
  • The tools you need to lose weight.

If that sounds good to you, keep reading to find out how to get started with  the weight loss program.

Your First Step

Before you even lace up your workout shoes, your first step is to commit to your program every day. No matter what else is going on in your life, remind yourself of your fitness goals and give your workout the priority it deserves.

Write it down and treat it just like any other appointment you wouldn’t miss. And, if you find yourself falling off the fitness wagon, don’t worry. This program will help you dig deep and find the strength to keep going. You may find it helpful to keep a workout journal to track your progress and keep you on the right track.

  • Staying Committed to Exercise
  • Getting Motivated to Exercise
  • Committing to Your Exercise Time

If you’ve never exercised before, check out the Beginner’s Corner to get the basics of getting started. If you want harder workouts, go to my Workout Center for more ideas.

Modify the workouts to fit your fitness level.

Before you get started:

  • Check with your doctor before beginning if you have any injuries or illnesses or if you’re on medication
  • Take your measurements and make a note of them. Re-take them every 4 weeks to track your progress
  • Decide when you will workout (in the morning, at lunch or after work) and write it down in your calendar or fitness journal
  • Plan and prepare your meals for the week beforehand, if you can
  • Use every resource you have to motivate you, including your friends, family, and co-workers
  • Reward yourself at the end of each week for all your accomplishments, even if you didn’t get all the workouts in
  • Use a workout log to keep track of how much weight you’re using and to track your progress.

This isn’t an easy program to follow – No program is easy, so just do the best you can.  Some weeks you’ll do great and others you won’t.  That’s normal.  Be sure to listen to your own body and do what’s right for you.  Every workout I give you is just a suggestion, so always substitute your own workouts if mine don’t work for you.

Your first step in getting started is to set your goals and get yourself ready for your new exercise program with the right shoes, clothes and equipment. You’ll also want to get some basic measurements down (weight, measurements, etc.) so you can track your progress.

More on Getting Started

  • Setting Goals:
    • The Basics on Setting Goals
    • How to Set Weight Loss Goals
    • Setting Realistic Fitness Goals
  • Recording Measurements: Vital statistics
  • Clothing and Equipment:
    • Clothes and Shoes
    • Best Home Fitness Equipment
    • Favorite Things for Home Exercise
    • Before You Buy Home Exercise Equipment

Your First 4 Weeks

The following calendar includes all the cardio, strength, core and flexibility workouts to get you started during your first 4 weeks. Most weeks include 2-3 basic cardio workouts, 3 core workouts and 2 days of strength training. Each week, your workouts will change slightly so that you gradually build strength and endurance to move on to the next phase of the program.

If you feel tired, sore or fatigued, feel free to take extra rest days. If you have other cardio workouts you like, you can also substitute those whenever you like.

Week 1

Week 2

Week 3

Week 4

Mon – Choose 1

~Beg Intervals
~Beg Elliptical
~ Do your own

~Lower Body Stretch

Mon – Choose 1

~25 Min Intervals
~Choose your own

~Total Body Stretch

Mon – Choose 1

~25 Min Intervals
~Choose your own

~Total Body Stretch

Mon – Choose 1

~25-Min Cardio
~Choose your own

~Total Body Stretch

Tues

~Total Body Strength – 1 set
~Beginner Abs

Tues

~Total Body Strength – 2 sets
~Beginner Abs

Tues

~Total Body Strength-2 sets
~Core Strength/Stretch

Tues

~Total Body Strength-2 sets
~Core Strength/Stretch

Wed – Choose 1

~20-Min Cardio
~Choose your own

~Lower Body Stretch

Wed – Choose 1

~20-Min Intervals
~Choose your own

~Total Body Stretch

Wed – Choose 1

~Choose 1-3 Workouts
~Choose your own

~Lower Body Stretch

Wed – Choose 1

~Choose 1-3 Workouts
~Choose your own

~Total Body Stretch

Thurs

~Total Body Strength – 1 set
~Beginner Abs

Thurs

Active Rest

Thurs

Active Rest

Thurs

~Total Body Strength-2 sets

Fri – Choose 1

~Beg Intervals
~Beg Elliptical
~ Do your own

~Lower Body Stretch

Fri – Choose 1

~20-Min Cardio
~Choose your own

~Lower Body Stretch

Fri – Choose 1

~25-Minute Cardio
~10-Min Blast-2.5 times
~Choose your own

~Total Body Stretch

Fri – Choose 1

~Beg Intervals
~Beg Elliptical
~ Do your own

~Lower Body Stretch

Sat

Beginner Abs

Sat

Total Body Strength – 1 set

Sat

Total Body Strength – 2 sets

Sat

Abs and Core Workout

Sun

Rest

Sun

Rest

Sun

10 min walk

Sun

15 min walk

Your Next 4 Weeks

We ramp things up by increasing your cardio time and you’ve got some new strength, cardio, core and flexibility workouts to try. As always, take extra rest days as needed and feel free to substitute your own workouts if any of these workouts don’t work for you.

Week 1

Week 2

Week 3

Week 4

Mon – Choose 1

~New! Beg Intervals-Level 3
~ Do your own

~New! Total Body Stretch

Mon – Choose 1

~Beg Intervals-Level 3
~ Do your own

~Total Body Stretch

Mon – Choose 1

~2-3 sets, 10-Min Cardio
~Choose your own

~Total Body Stretch

Mon – Choose 1

~Choose 1-3 Workouts ~Do your own
~Lower Body Stretch

Tues

~New! Total Body Strength/Balance 1 set
~Core Strength/Stretch

Tues

~Total Body Strength/Balance 1 set
~Core Strength/Stretch

Tues

~Total Body Strength/Balance 2 sets
~Abs and Core Workout

Tues

~Total Body Strength/Balance 2 sets
~Abs and Core Workout

Wed – Choose 1

~25-Min Cardio
~Choose your own

~Lower Body Stretch

Wed – Choose 1

~New! 2-3 sets, 10-Min Cardio
~Choose your own

~Total Body Stretch

Wed – Choose 1

~Choose 1 of 3 Workouts
~Choose your own

~Lower Body Stretch

Wed – Choose 1

~3 sets, 10-Minute Cardio
~Choose your own

~Total Body Stretch

Thurs

~Total Body Strength and Balance 1 set
~Beginner Abs

Thurs

Active Rest

Thurs

Active Rest

Thurs

~Total Body Strength/Balance 2 sets
~Total Core Workout

Fri -Choose 1

~Beg Intervals-Level 3
~ Do your own

~Total Body Stretch

Fri – Choose 1

~25-Min Cardio
~Choose your own

~Lower Body Stretch

Fri

Cardio and Strength Circuit

Fri

Active Rest

Sat

New! Total Core Workout

Sat

~Total Body Strength/Balance 1 set

Sat

Total Core Workout

Sat

Cardio and Strength Circuit

Sun

Rest

Sun

Rest

Sun

10 min walk

Sun

15 min walk

Your Last 4 Weeks

Your last four weeks take things to a higher level with new, longer cardio workouts, new total body strength workouts and, at the end of the program, new upper and lower body workouts to challenge more muscle groups and help you build lean muscle tissue. You’ll also notice new circuit training workouts, which are great for saving time while helping you burn more calories.

Week 1

Week 2

Week 3

Week 4

Mon – Choose 1

~3 sets, 10-Min Cardio
~Do your own

~New! 10-Min Yoga

Mon – Choose 1

~New! 35-Min Boredom Buster
~ Do your own

~Lower Body Stretch

Mon – Choose 1

~35-Min Boredom Buster
~ Do your own

~Lower Body Stretch

Mon

~2-3 sets, 10-Min Cardio
~New! Upper Body

Tues

~Total Body Supersets-1 set
~ Total Core Workout

Tues

~Total Body Supersets-1 set
~Abs and Core Workout

Tues

~New!-Total Body Superset Blast-1-2 sets
~Standing Abs

Tues

~New! Lower Body/Core
~Lower Body Stretch

Wed – Choose 1

~Beg Intervals
~Beg Elliptical
~ Do your own

~Total Body Stretch

Wed – Choose 1

~2-3 sets, 10-Min Cardio
~Do your own

~10-Min Yoga Stretch

Wed – Choose 1

~Choose 1 of 3 Workouts
~Do your own

~Total Body Stretch

Wed – Choose 1

~35-Min Boredom Buster
~ Do your own

~10-Min Yoga

Thurs

Active Rest

Thurs

Active Rest

Thurs

Active Rest

Thurs

~Total Body Superset Blast-1-2 sets
~Core Strength/Stretch

Fri

~Total Body Supersets-1 set
~Abs and Core Workout

Fri

~Total Body Supersets-1 set
~New!-Standing Abs

Fri

~New!-10-Min Home Circuit 2-3 sets
~Total Body Stretch

Fri

Active Rest

Sat

~20-Min Intervals
~Do your own

~10-Min Yoga

Sat

~Cardio and Strength Circuit – 2 sets

Sat

Standing Abs

Sat

~10-Min Home Circuit 2-3 sets

Sun

Rest

Sun

Rest

Sun

10 min walk

Sun

15 min walk

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