Today we’re focusing on the perfect workout for weight loss. Yes, it exists, or at least it comes pretty close to perfection given the tools we have at our disposal.
If shedding those extra pounds is your goal, you’ve come to the right place. Strap in as we discuss the crucial role of nutrition, the science behind burning calories, and unveil a week-long workout plan designed to maximize your efforts and get you closer to your weight loss goals.
The information for this article is based on a video and knowledge of Jeff Cavaliere. Jeff Cavaliere is a fitness trainer, physical therapist, and the creator of the popular fitness YouTube channel called ATHLEAN-X. He is known for his expertise in strength training, conditioning, and sports medicine. Jeff Cavaliere served as the Head Physical Therapist and Assistant Strength Coach for the New York Mets in Major League Baseball from 2006 to 2009.
Read More: Ultimate Guide On How to Get Shredded – Steps to Lower Your Body Fat Percentage Every Time
The Perfect Workout for Weight Loss
Before we jump into the nitty-gritty of the workout, let’s address the elephant in the room: nutrition. As much as we may not want to admit it, weight loss is fundamentally about the balance between calories consumed and calories burned. You can’t out-train a bad diet. So, it’s time to get serious about what goes into your body.
Now, let’s talk about the part we’re all eager to discuss—the calories out portion. What can you do in the gym to effectively burn those calories? It’s not just about any workout; it’s about crafting one that’s efficient and effective for the time you invest.
The Pitfalls of Traditional Cardio
Many of us resort to traditional cardio, but let’s face it, hours on the treadmill or elliptical might not give you the bang for your buck. For instance, a typical jumping jack burns about five to six calories per minute—decent, but not groundbreaking.
The Burpee: A Caloric Powerhouse
On the other end of the spectrum, we have the mighty burpee. It can burn an impressive 15 calories per minute on average. However, the catch is sustaining this high-intensity exercise for an extended period is a challenge. Enter the need for sustainability in our workout routine.
The Perfect Workout Unveiled: A Week-Long Game Plan
So, what’s the secret sauce to an effective weight loss workout? We’re not giving you just one workout; we’re laying out a week-long plan to ensure no stone is left unturned. The key lies in balancing resistance training with metabolic conditioning exercises.
Weekly Schedule
The workout is divided into a push, legs, pull, core training plan.
- Monday – Push 10×10
- Tuesday – off
- Wednesday – Legs 10×10
- Thursday – off
- Friday – pull 10×10
- Saturday or Sunday – Core circuit
Day 1: Legs – The Foundation of Strength and Calorie Burn
We kick off the week with a leg workout, a cornerstone in our push-pull-legs setup. Contrary to expectations, our main resistance training exercise is the barbell squat. Loaded at 70-80% of your one-rep max, 10 repetitions for 10 sets with one-minute rest between sets. This German volume training approach not only burns calories but also builds muscle, contributing to long-term weight loss.
The second half of the workout pairs resistance training with metabolic conditioning. Exercises like the push-up renegade row and high-effort mountain climbers keep the intensity high, allowing for effective calorie burn without monotony.
Day 2: Push – Bench Pressing for Strength and Sculpting
Moving on to our push day, the focus is on the barbell bench press. While the calorie burn per minute may be lower compared to leg exercises, the added benefit of muscle building makes it an essential component. Paired with kettlebell exercises and jump rope, we ensure a balanced and effective workout.
Day 3: Pull – Developing Back Strength for a Balanced Physique
The barbell row takes center stage on our pull day, contributing to both calorie burn and muscle development. Complementing this with kettlebell clean and press, as well as kettlebell swings, ensures a holistic approach to weight loss.
Day 4: Core – Strengthening the Foundation
Our core workout, to be slotted in on a remaining day of the week, consists of three exercises—3-way seated knee tuck, squat thrusts, and box jumps. The emphasis is on intensity, aiming for as many rounds as possible in 20 minutes. This workout targets the core, an often-neglected area, contributing to overall strength and calorie burn.
In short, to make it easier, here is the exercises with reps included for each of the days mentioned:
Leg Day
- Barbell squats: Lift 70-80% of your maximum weight, do 10 sets of 10 reps. Rest for 1 minute between sets.
- Dumbbell push-up renegade rows: Alternate between push-ups and rows for 40 seconds each, with 20 seconds of rest between exercises. Do this for 20 minutes (10 minutes on each exercise).
- Mountain climbers: Perform mountain climbers for 30 seconds, followed by 30 seconds of rest. Repeat this for 20 minutes (10 minutes on each exercise).
Push Day
- Barbell bench press: Lift 70-80% of your maximum weight, do 10 sets of 10 reps. Rest for 1 minute between sets.
- Dumbbell/Kettlebell alternating clean and lunge: Perform alternating clean and lunges for 40 seconds each, with 20 seconds of rest between exercises. Do this for 20 minutes (10 minutes on each exercise).
- Jump rope: Jump rope for 30 seconds, followed by 30 seconds of rest. Repeat this for 20 minutes (10 minutes on each exercise).
Pull Day
- Barbell row: Lift 70-80% of your maximum weight, do 10 sets of 10 reps. Rest for 1 minute between sets.
- Dumbbell/Kettlebell alternating clean and press: Perform alternating clean and presses for 40 seconds each, with 20 seconds of rest between exercises. Do this for 20 minutes (10 minutes on each exercise).
- Dumbbell/Kettlebell swings: Perform dumbbell/kettlebell swings for 30 seconds each, with 20 seconds of rest between exercises. Do this for 20 minutes (10 minutes on each exercise).
Core Circuit
Complete this circuit as many times as possible in 20 minutes:
- 3-Way seated knee tucks: Perform 10 reps of 3-way seated knee tucks.
- Squat thrusts: Perform 10 reps of squat thrusts.
- Box jumps: Perform 10 reps of box jumps.
The beauty of this workout plan lies in its simplicity, efficiency, and focus on progression. None of the workouts exceed 45 minutes, making them easily achievable within a busy schedule. The key is consistency and gradual progression. Start with a manageable intensity and work your way up to the recommended ten rounds of each exercise.
In conclusion, if you’re tired of traditional workouts yielding slow or stagnant results, it’s time to embrace a new approach. This week-long workout plan, carefully designed to balance resistance training with metabolic conditioning, is the closest thing to perfect for those aiming to lose weight.
The effort level is elevated, but so are the results. Remember, consistency is the key, and as you commit to this plan, you’ll find the results coming quicker than ever before. Say goodbye to frustration and hello to a more effective and efficient path to your weight loss goals.
To have visual cues and demonstrations of the exercises to perform, watch Cavaliere explain the perfect workout to lose weight in the video below.
How to Lose Weight Fast and Transform Your Body
Best Science-Based Diet for Fat Loss
5 Surprising Fat Loss Mistakes You Might be Making
Image Sources
- Cake and dumbbell: Natalie Hawthorne on Pexels
- Mountain Climbers: Li Sun on Pexels
