If you are looking for a workout to lose weight then this is the video for you. Most of the time, when people attempt to lose weight they focus on workouts and exercises that are either not intense enough to burn the calories needed or they ratchet up the intensity so much that they are unable to sustain the workout for long enough to get sufficient results. Not here. I’m going to show you how to do this step by step with an entire plan.
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The other element that most workouts to lose weight forget to include is resistance training. Not only is it crucial to seeing immediate results but it is critical to long term sustained success. The more muscle you are able to add to your frame the more metabolically active tissue you will have working in your favor to burn calories even at rest.
For that reason, each of the workouts in this plan is going to include a major push, pull, or legs exercise as the main resistance exercise performed in a 10 sets of 10 format.
Let’s break down what the workouts look like in this perfect workout to lose weight plan.
First up is the push workout. This is to be performed at the start of the week. Start with 10 sets of 10 reps of the barbell bench press, resting exactly one minute between sets. The key to the effectiveness of this portion of the workout is that it is metabolically demanding but is still sustainable for the duration of the workout. Remember, the key to losing fat is that you can get yourself in a hypocaloric state. If you burn calories but can’t keep it up for long you won’t wind up burning enough to make a difference.
The second half of the workout consists of a 10 to 20 minute pairing of two exercises; one performed as a second resistance training exercise and one of the more classic conditioning variety. Perform 40 seconds of KB/DB alt. clean and lunges in 1 minute and 30 seconds jump rope in 1 minute. Ideally, you will be able to get through the entire 20 minutes but if you have to start out slower you may do so.
The next workout day is a legs focused workout. This will consist of a barbell squat done for the same 10 sets of 10 reps. Remember to stay true to your 1 minute rests between sets to maintain the benefits promised. The secondary benefit of this type of training is that the heavier loads will help you to build muscle to further assist with your fat loss and weight loss long term.
Follow this up with a pairing of DB Push-Up Renegade Rows and High Effort Mountain Climbers for up to 20 minutes. Keep the effort level up so that you are performing as much work as possible while still being able to sustain the effort for the entire duration of the workout.
Next, the pull day consists of heavier barbell rows as the main driver of the workout. Follow this up with KB Clean and Presses alternated with KB Swings. This will all be able to be done in under 40 minutes. Every one of the workouts to lose weight are going to be capable of being performed quickly. As a matter of fact, you will burn more calories in a shorter period of time than had you walked on a treadmill for even longer than an hour.
Finish up the workout with a core circuit on Saturday or Sunday. This is designed to be completed in 20 minutes – as many rounds as possible. The exercises are 3-Way Seated Knee Tucks, Squat Thrusts and Box Jumps. These are not easy but as you build up your tolerance to the increased work load you will find that you become better at the workouts.
For a complete step by step plan, be sure to head to via the link below and get the ATHLEAN-X Training System. Each one of these plans comes with a meal plan to further assist you in losing weight the right way. You must have a good nutrition plan if you want to not just lose weight but keep it off for the long run. See how much easier it can be when you have a sensible approach to eating that you can actually live with.
For more perfect workouts in this series including the perfect chest workout, perfect ab workout and perfect total body workout, be sure to subscribe to our channel here on youtube at the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published.
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If you want to not just lose weight, but get lean too, then you need to check out my no B.S. approach that works EVERY time … https://youtu.be/JS8RgIDSSwQ
Can I do this whole workout video in one day? Just not ten reps maybe like five?
Going to start from tomorrow. Hope it works out😂😂
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Thanks for the advise dude. I've been training everyday to maintain the rite balance. It's a lot of Hard work. BUT I love it thoe ( Jerome Robinson )
Thank you so much il start this Monday. I teain in the gym mostly weights but I cannot shift my belly fat im 43 and its so frustrating. 1 question can I incorporate this into my usual routine as Monday would be chest and triceps Tuesday back and biceps Wednesday shoulders and sat i would do legs and core obviously I change for muscle shocks I.e Monday after 4 weeks will be back workout and so forth
basically. increase sets from 5 to 10.
Thanks for these recomendations. This it was really insightful or me
I’ve been doing this workout for months. I’ve lost all my weight and have attained my dream of becoming an ethereal entity!!
i got to many issues to do this. gonna search your site for training with tendinitis, carpel tunnel and other pains in the rear ends. (could be a new title for a vid?) maybe a super short one.
Yeah ok sure
Maybe someone can answer this. I'm 5'9" and weigh 229 pounds. Idk my body fat percentage but it's probably high. My goal is 150lbs. I know it;; take time. I also want to gain muscle. Do I base my calorie deficit and protein intake based on my goal weight? Furthermore, if I eat the correct amount of calories can I burn too many calories in a day? Or is the calorie burn open ended?
My nutrition isn’t bad but my weight has plateaued. I have 15lbs to lose to reach my goal weight.
Does this alsi help lose fat? Like ppl who are 250 lb fat weight?
I just started this routine this week. I can only do 5 rounds. I’m seeking advice here, would it be better for me to stay at the same weight using to lift and work towards the 10 rounds or go up in weight even though I can’t complete the 10?
So on the rest days, is it an active rest such as walking etc… ?
I appreciate how well-organized this tutorial was, great job.
My legs are always rekt for a few after doing 100 squats
This is great but most people trying to lose weight could not begin to work that hard.
Ty this plan helped me a lot
I love your videos. The way you just explain everything in details, not boring at all. thank you for your great content.
This video just made me look up what a Training Load Chart is!!!
Theorhetically, If I can only do one rep of a dumbell squats at 60 lbs, that’s my one rep max.
According to the chart, I can do 10 reps at 70% weight which is 45 lbs. That’s my 10 rep max.
Feel free to correct me 😳
I’m excited to lose weight and try this workout.
This video just made me look up what a Training Load Chart is!!!
Theorhetically, If I can only do one rep of a dumbell squats at 60 lbs, that’s my one rep max.
According to the chart, I can do 10 reps at 70% weight which is 45 lbs. That’s my 10 rep max.
I’m
Starting this workout Friday..
Please add a summary for Friday!! 🙏🏽
Jeff
How about a Hit routine that covers the whole body every workout, reps to failure on each exercise with minimal rest so calorie burning is higher?
I'm a 24-year-old guy who recently got back to the gym after not lifting for over a year. I used to have some muscles but I never had much definition. Now, after a year off, I've lost all my muscle and weigh 85 kg at 170 cm tall. I'm unsure whether I should return to my previous workout routine and focus on building clean muscle while dieting, or if I should follow a workout plan like this one. Unfortunately, my gym doesn't have a trainer, and it's the only gym in town. Any advice would be greatly appreciated!
It sucks.. I can't do burpees because of my left hip
Some of these workouts, although effective are out of reach for those actually looking to lose weight. Renegade row is pretty advanced for someone starting out. Squats are great, but you’re gonna have to be at gym and have a spotter to accomplish that. Most people looking to lose weight are just starting out and that’s going to be a wall. I would love to see a workout routine from him that is designed for someone that is considered obese. An at home indoor routine.
I need to ease my way into it but this seems like a great work out. So far I’ve been doing 1 hour of walking at 15” incline without holding on to the treadmill and about 30-40min resistance training afterwards. This would be a great way to mix things up.
Jeff, I'm a trainer looking to use the German volume training method with a complete beginner as part of a weight loss programme. If we take the squat as an example, my client has never done the exercise so I'm starting with bodyweight. Would you stick to bodyweight and increase sets from 3 to 4, 5 etc up to 10 over the weeks and months.. or would you stick to 3 sets of 10 and start increasing weight week on week? Thanks
I would like to let you know that Alpino peanut butter is my post-workout secret weapon! It's loaded with protein, fiber, and healthy fats to keep me satisfied for hours. Plus, it's pure peanut goodness without any guilt. The best way to fuel up and crush those fitness goals!
Jeff, I generally use the rowing machine to burn calories. I can burn about 220 calories in a 20 minute set.
What about modifications for those of us with knee problems? I can't do 100 box jumps lol.. I maybe have 5 good ones in me.. I've had 8 knee surgeries on my right knee and two left leg reconstructions…
I ride my bike to the gym from work every morning. I dont have a car so i ride my bike everywhere i go every day up some really steep hills. So i never do cardio at the gym.
I say if someone is overweight then they need to do Sprints and then strength training. Unless they're only mildly overweight then they could probably just do strength training. My body will burn calories for several days after one workout and one ab workout