Embarking on a fitness journey that combinesweight lossandmuscle buildingrequires a well-crafted workout plan.
I’ve designed this weekly workout to lose weight and build muscle just for you.
This regimen seamlessly integrates strength training and cardiovascular exercises to sculpt muscle mass while burning fat for maximum effectiveness.
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Consistency is key in any fitness journey.
Remember to pair this workout with a balanced diet and sufficient hydration for the best results.
Always consult with a fitness professional or healthcare provider before starting a new exercise program.
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Keep reading for my best-recommended weekly workout to lose weight and build muscle.
Squats
Stand with your feet shoulder-width apart.
Lower your body as if sitting on a chair, keeping your back straight and your chest up.
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Straighten back into a standing position.
Perform three sets of 12 to 15 reps.
2.
Bench Press
Lie on a flat bench with a barbell at chest height.
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Lower the bar to your chest, and push it back up.
Complete three sets of 10 to 12 reps.
3.
Bent-Over Rows
Hold a barbell with an overhand grip.
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Hinge at the hips, and pull the barbell to your chest.
The intense bursts of activity during HIIT trigger the release of growth hormone, facilitating muscle growth and development.
Sprint Intervals
2.
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Burpees
Start in a standing position, then squat down and place your hands on the ground.
Jump your feet back, landing in a plank position.
Perform a pushup, then jump your feet back toward your hands.
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Explosively jump into the air, reaching overhead.
Repeat for three sets of 10 to 15 reps.
3.
Jump Squats
Stand with your feet shoulder-width apart.
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Lower your body into a squat position, keeping your back straight and your chest up.
Explosively jump upward, extending your hips and knees.
Engage in light activities such as walking, yoga, or swimming.
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Allow your body to recover while maintaining mobility by stretching.
Drink plenty of water, get adequate sleep, and eat meals rich in nutrients and protein.
Planks
Hold a plank position with a straight line from your head to your heels.
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Aim for three sets, holding for 30 to 60 seconds.
Russian Twists
Sit on the floor, and lean back slightly.
Rotate your torso while holding a weight or medicine ball.
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Perform three sets of 20 twists.
Bicycle Crunches
Lie flat on your back with your hands placed behind your head and elbows pointing outward.
Lift your legs off the ground, and bend your knees at a 90-degree angle.
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Bring your right elbow toward your left knee while simultaneously straightening your right leg.
Continue alternating sides in a pedaling motion.
This increased energy demand supports fat loss by creating a calorie deficit.
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Deadlifts
Lift a barbell from the ground using a hip hinge movement.
Keep your lower back straight, and engage your core throughout the motion.
Lower the barbell back to the ground.
Complete three sets of 10 to 12 reps.
2.
Overhead Press
Grip a barbell or dumbbell in each hand and hold at shoulder height.
Lift the barbell or dumbbells straight overhead, fully extending the arms.
Aim for three sets of 12 to 15 reps.
3.
Kettlebell Swings
Stand with your feet shoulder-width apart, holding a kettlebell with both hands in front of you.
Explosively thrust your hips forward, swinging the kettlebell to chest height.
Feel free to engage in light activities like yoga, walking, or swimming.
Give your body the time it needs (and deserves!)
to recover while preserving mobility through light stretching.
