A 7-Day Workout Plan That Can Help You Lose Weight In The Long Run
- March 17, 2021
Your Total-Body Strength Workout
Bodyweight Squats—15 reps. Quick tip: Get low, keep your chest up, and don’t let your knees go over your toes during this lower-body move.
Dumbbell Bench Press—12 reps. Quick tip: Position yourself so your head, back, and butt are all on the bench, your feet flat on the floor.
Lying Isometric Y—Hold for 30 seconds. Quick tip: You can keep your legs on the ground for this one if that feels more comfortable.
Box Step-Ups—15 reps each leg. Quick tip: Alternate between your left and right leg, and for an extra challenge, step your lifted foot into a lunge as you come down from the box.
Plank—Hold for 30 seconds. Quick tip: Make sure you’re keeping your core tight!
Do the circuit 3x, resting for 1 minute between each round.
Tuesday: Sprint Intervals
Strength training is important for increasing your BMR, but the calorie burn payoff for high-intensity cardio workouts is more immediate. “Sprinting torches calories and gets the work done in a fraction of the time you’d spend jogging,” explains Rosante. This type of high-intensity interval training is especially effective because after skyrocketing your heart rate several times during a workout, your body uses more energy to get your body back to a resting state.
You can do Rosante’s simple (but tough as hell) sprint interval workout on almost any cardio equipment. So no worries if you just can’t with the treadmill sometimes—you can also use an indoor cycling bike, rowing machine, elliptical, you name it.
- 30 seconds: Full-out sprint
- 60 seconds: Moderate pace jog
- Do this 12x
Wednesday: Foam Rolling + 12,000 Steps
“Your body needs to recover after two days of intensity, but you don’t want to sit around doing nothing,” explains Rosante. “Foam rolling and stretching will improve your mobility and actually help to improve the quality of your workouts, [because] good mobility will allow you to achieve full range of motion in the moves. Executing these moves with a greater range of motion will force your body to exert more energy, and the more energy you exert, the more calories you burn.” A bigger range of motion means you’ll be able to squat deeper and lunge lower while using proper form. When the right muscle fibers are firing, you’ll get more out of every exercise.
Now pair that mobility work with some walking. Walking is a low-impact movement that increases blood flow and will help speed recovery, Rosante explains. “Plus, the simple science of weight loss is this: Expend more energy than you intake. Walking counts!” So break out the activity tracker or down load an app on your phone around and aim to get a solid 12,000 steps in (a little more than the normally cited 10,000 steps). “If the goal is weight loss, an extra 2,000 steps per day helps you kick things up,” says Rosante.
Thursday: Total-Body Strength Training
Do the same workout you did on Monday.
Friday: High-Intensity Group Fitness Class
“Do a high-intensity fitness class to kick up the calorie burn while keeping things fresh, interesting, and social,” says Rosante. Grab some friends and head to an indoor cycling studio, or sign up for the boot camp class you’ve been nervous to try. Having a strategic program like Rosante’s is important for efficiently moving toward your goals, but this where you have the chance to mix it up so you don’t get bored. No matter what you do, though, make sure you sweat—and have fun.
Saturday: Total-Body Strength Training
Do the same workout you did on Monday and Thursday.
Sunday: Rest Day
Ah, rest day—you’ve earned it. Muscles aren’t built while you’re working them—in fact, when you strength train, you’re breaking down muscle fibers. That’s why it’s important to build in rest and recovery time, so they have a chance to repair themselves a little stronger than before, explains Rosante.