Fitness
A Trainer’s #1 Weekly Workout to Lose Weight & Build Muscle
Embarking on a fitness journey that combines weight loss and muscle building requires a well-crafted workout plan. The simultaneous building of muscle and loss of fat is called body composition, and it’s one of the most efficient fitness models I recommend to my clients. 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.
Consistency is key in any fitness journey. This weekly routine brings together strength training, cardiovascular exercises, and rest days to optimize fat loss and muscle building. 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.
Keep reading for my best-recommended weekly workout to lose weight and build muscle. And when you’re finished working up a sweat, be sure to check out the 5 Most Effective At-Home Workouts for Weight Loss.
Day 1: Full-Body Strength Training
Full-body strength training contributes to fat loss by engaging multiple muscle groups, increasing calorie expenditure during and after your workout. It promotes muscle growth as compound exercises, like squats and deadlifts, stimulate the release of growth-promoting hormones, fostering muscle hypertrophy. The enhanced muscle mass resulting from full-body strength training further elevates your basal metabolic rate, supporting effective weight management and fat loss over time.
1. 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. 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. 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. Hinge at the hips, and pull the barbell to your chest. Aim for three sets of 12 to 15 reps.
Day 2: Cardiovascular Focus—High-Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) contributes to fat loss by creating an afterburn effect known as excess post-exercise oxygen consumption (EPOC), where the body continues to burn calories post-workout, promoting a sustained calorie deficit. The intense bursts of activity during HIIT trigger the release of growth hormone, facilitating muscle growth and development. Additionally, HIIT stimulates the production of enzymes that enhance fat oxidation, making it an efficient and time-effective method for simultaneously burning fat and promoting muscle hypertrophy.
1. Sprint Intervals
Sprint at maximum effort for 30 seconds. Follow with 30 seconds of rest or light jogging. Repeat for five minutes.
2. 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. 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. Lower your body into a squat position, keeping your back straight and your chest up. Explosively jump upward, extending your hips and knees. Perform three sets of 15 to 20 reps.
Day 3: Active Recovery
Recovery days are crucial when working out, as they allow for proper muscle repair and growth, preventing overtraining and reducing the risk of injuries. During recovery, the body replenishes energy stores and repairs micro-tears in muscle tissue caused by intense workouts, contributing to overall strength development. Adequate rest also balances hormone levels, promoting optimal metabolism and ensuring the sustainability of long-term fitness goals by preventing burnout and promoting mental well-being.
Engage in light activities such as walking, yoga, or swimming. 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.
Day 4: Core and Stability Training
Core-strengthening exercises contribute to fat loss by engaging multiple muscle groups, increasing overall calorie expenditure, and promoting a higher metabolic rate. Additionally, a stronger core enhances stability and allows for more effective performance in compound movements, leading to increased muscle growth. As the core muscles develop and become more defined, they contribute to an aesthetically sculpted physique while supporting functional strength and improved posture.
1. Planks
Hold a plank position with a straight line from your head to your heels. Aim for three sets, holding for 30 to 60 seconds.
2. Russian Twists
Sit on the floor, and lean back slightly. Rotate your torso while holding a weight or medicine ball. Perform three sets of 20 twists.
3. 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. Bring your right elbow toward your left knee while simultaneously straightening your right leg. Continue alternating sides in a pedaling motion. Aim for three sets of 15 to 20 reps.
Day 5: Cardiovascular Endurance—Long-Duration Cardio
Long-duration cardio contributes to fat loss by promoting a sustained calorie burn, creating a calorie deficit essential for weight reduction. Additionally, it enhances cardiovascular endurance, enabling the body to efficiently utilize stored fat for energy during extended aerobic activities. While not directly promoting muscle growth like resistance training, consistent long-duration cardio supports overall health, aiding in a well-rounded fitness routine that complements muscle-building efforts.
Engage in moderate-intensity cardio for 45 to 60 minutes (jogging, brisk walking, cycling, or swimming).
Day 6: Compound Movements for Full-Body Engagement
Compound movements engage multiple muscle groups simultaneously, leading to a higher calorie expenditure during workouts. This increased energy demand supports fat loss by creating a calorie deficit. Additionally, compound movements stimulate the release of growth-promoting hormones, such as testosterone and growth hormone, fostering muscle growth and enhancing the overall metabolic rate for sustained fat loss.
1. 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. Hinge at the hips, keeping a slight bend in the knees, and swing the kettlebell back between your legs. Explosively thrust your hips forward, swinging the kettlebell to chest height. Allow the kettlebell to swing back down, and repeat for three sets of 15 to 20 reps.
Day 7: Rest and Recovery
This weekly workout to lose weight and build muscle wraps up with another rest and recovery day. 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.
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There’s no bad time to take a more active interest in your health, but the new year, for lots of us, feels like a fresh start. Maybe you’re planning to sign up for a 10k or finally have a go at bouldering, eat a bit better or learn to swing a kettlebell. Maybe you want to keep up with your grandkids — or just be a little bit more physically prepared for whatever life throws at you.
To help things along, Guardian Live invites you to a special event with public health expert Devi Sridhar, journalist and author Mariella Frostrup, and health and fitness columnist Joel Snape. They’ll be joining the Guardian’s Today in Focus presenter Annie Kelly to discuss simple, actionable ways to stay fit and healthy as you move through the second half of life: whether that means staying strong and mobile or stressing less and sleeping better.
To make the whole event as helpful as possible, we’d love to hear from you about what you find most challenging — or confusing — when it comes to health and exercise. What should you actually be eating, and how are you going to find the time to make it? What sort of exercise is best, and how often should you be doing it? Is Pilates worth the effort — and should we really all be drinking mugfuls of piping hot creatine?
Whether your question is about exercise, eating, or general wellness, post it below and we’ll put a selection to our panel on the night.
Share your experience
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Jan 6 (Reuters) – The U.S. Food and Drug Administration said on Tuesday that it will limit regulation of wearable devices and software designed to support healthy lifestyles, issuing new guidance to clarify its regulatory approach.
The guidance, along with comments from FDA Commissioner Marty Makary, adds to existing policy that classifies low-risk wellness tools, such as fitness apps and activity trackers that encourage exercise, as non-medical devices exempt from stringent regulation, provided they do not make claims related to disease diagnosis or treatment.
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“We have to promote these products and at the same time, just guard against major safety concerns,” Makary said in an interview with Fox Business about artificial intelligence software such as ChatGPT, adding that “if people are looking up a symptom on an AI-based tool, let’s have that conversation when they come in to see their doctor or do a virtual visit.”
“We want to let companies know, with very clear guidance, that if their device or software is simply providing information, they can do that without FDA regulation,” Makary told Fox Business.
“The only stipulation is if they make claims of something being medical grade … like blood pressure measurement. We don’t want people changing their medicines based on something that’s just a screening tool or an estimate of a physiologic parameter.”
The agency also sent out a broader warning to consumers about the risks posed by unauthorized devices.
Reporting by Puyaan Singh in Bengaluru; Editing by Peter Henderson and Sherry Jacob-Phillips
Our Standards: The Thomson Reuters Trust Principles.
January is peak season for fitness sales, with major discounts on gym memberships, fitness trackers, activewear and beginner-friendly exercise equipment. No wonder — it is a perfect opportunity for retailers to clear inventory and capitalize on all those “New Year, New You” resolutions.
For an exercise novice, however, this endless sea of workout gear and gadgets can be downright overwhelming. But if that is you, do not worry! You do not need a gym’s worth of exercise equipment, a high-end Garmin watch or a professional athlete’s wardrobe to begin. Starting simple is often the most effective strategy for a long-term lifestyle change — not to mention that it is much easier on the wallet.
Here’s what to buy (and what to skip) to launch your fitness journey in strategic fashion — and save yourself some money in the process.
Anna Gora is a health writer and reviewer at Live Science, as well as a highly experienced personal trainer, nutritionist and fitness coach. Over the years, she has helped numerous exercise beginners kickstart their fitness journey, and is always on the lookout for versatile, easy-to-use fitness gear to recommend to her clients. At Live Science, Anna has written a guide to the best exercise equipment for beginners and is a significant contributor to our round-ups of the best fitness trackers, cardio machines and running shoes.
The essentials: Gear that gets you out the door
Before investing in a premium running watch or one of the best rowing machines, focus on the basics. Buying the right footwear and workout clothing is an essential first step on your fitness journey. This is not about fashion; it is about comfort and safety.
Footwear: Your most important investment
This is your non-negotiable purchase. Appropriate footwear helps you maintain good foot health, reduces the risk of injuries and boosts your overall well-being, according to a 2024 review published in the journal Applied Sciences. Choose shoes that are stable, comfortable to wear and suitable for your intended activities.
That said, do not get bogged down in premium brands and ultra-specialized shoes. Start with a quality pair of all-purpose trainers or cross-trainers. The best beginner-friendly options have a good balance of cushioning and stability for a mix of gym workouts, walking, jogging and low- to moderate-intensity aerobics. Good looks are just the cherry on top.
Workout clothing: It is all about comfort
Workout clothing should help you withstand the demands of intense exercise, not actively impede your attempts to get fit. Look for synthetic, moisture-wicking fabrics like polyester or spandex — they help regulate body temperature and prevent sweat from lingering on your skin, while cotton, for example, holds sweat and can cause chafing.
Then, focus on freedom of movement. A well-designed piece of activewear will allow for freedom of movement and not slip off or irritate your skin during intense workouts. Start with a few core pieces to build a rotation: a few tops and bottoms, several pairs of sports socks and, for women, a couple of good-quality sports bras.
Again, there is no need to invest in premium brands and highly specialized activewear; affordable lines from major retailers work perfectly fine. Comfort here is key — if you feel good, you are more likely to get moving.
The best retailers for finding deals on beginner-friendly workout clothing:
- Puma: Now up to 60% off on Puma Essentials and Puma Elevated Essentials
- Adidas: End of Year Sale with up to 60% off on shoes and activewear
- Reebok: End-of-Season Sale with up to 50% off selected styles
- CRZ Yoga: A budget alternative to Lululemon, now with up to 81% off on yoga pants, leggings, tops and jumpsuits
- Target’s All in Motion: A highly-rated line of affordable workout clothing, running shoes and exercise equipment
- Amazon’s Aurola: Soft and versatile workout tops and bottoms for under $35
The home-gym starter pack: Simple, space-savvy exercise equipment
While you may be tempted to splash out on a premium treadmill or super-smart exercise bike, hold off on the big purchases for now. You can build remarkable strength, endurance and mobility with basic, space-savvy equipment too, and at a much lower cost. A yoga mat, adjustable dumbbells and resistance bands, for example, are very beginner-friendly, offering maximum versatility with a minimal footprint.
If you are not entirely sure how to use them, look up beginner-friendly home exercise video tutorials or join an online fitness class. January fitness sales are not just about physical gear — many fitness apps and services are discounted, too, or offer free taster sessions. There is also plenty of good-quality content that is entirely free of charge.
Fitness trackers: A source of useful data and exercise advice
A well-chosen fitness tracker can provide a lot of valuable feedback and positive reinforcement in the early stages of your fitness journey. Counting your daily steps, tracking an active workout and reviewing your past activities can help you make more sense of your workouts and general progress.
Training by “feel” is hard for beginners, and continuous heart rate measurements provide objective data on your efforts. It helps you understand zones: are you in a moderate, fat-burning zone or pushing into high intensity? This ensures your easy days are genuinely promoting recovery and your hard days are truly effective.
Moreover, the goal-setting and “closing your rings” features (a visual representation of your progress towards your daily exercise goals) leverage gamification, and this in itself can be a powerful motivator. Not to mention, many fitness trackers come in handy outside of the gym or running track, too.
However, do not get swayed by the trends here. A basic Fitbit, Garmin or Apple Watch SE will track steps, heart rate, sleep, and active minutes just as well as the more advanced and expensive models. They also tend to be more beginner-friendly in terms of their user interfaces and the language they use to describe your fitness stats.
What NOT to buy (right away)
The allure of a shiny new machine is strong, but impulsive buys often become expensive clothes racks. Here are some tips on how to avoid costly mistakes as an exercise beginner.
Hold off on major equipment. Do not start by buying an expensive treadmill, elliptical, or full home-gym system. Use your foundational gear or a gym trial for one month at least. If you have consistently stuck with your routine, then research what machine would best suit the activities you have genuinely enjoyed.
Avoid over-specialization. You do not need cycling shoes until you are sure indoor cycling is your go-to sport. Similarly, you do not need Olympic weightlifting shoes for general strength training. Let your sustained interest guide niche purchases, not the other way around.
Beware of fads and “quick fix” gadgets. If a product promises insane results with minimal effort, it is likely selling a fantasy. Sustainable fitness is built on consistent effort, not electrical muscle stimulators, ab belts or dodgy supplements. Stick to the good-old healthy diet and regular workouts, and you will be primed for success in 2026.
The bottom line
The goal of your initial purchases is not to equip a pro athlete from the get-go, but to minimize barriers to exercise and help you establish healthy habits. Every item should make it easier to say “yes” to your workout and harder to make an excuse.
This New Year, invest first in the basics that support consistency. Let your proven dedication over weeks and months, not your initial January enthusiasm, guide your future investments. Your journey starts not with the fanciest gear, but with the first step taken in the right shoes.
We hope that our list will help you do just that.
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