Achieving a toned, muscular, and defined physique is the ultimate goal of many fitness enthusiats. However, it requires a nutritious diet, a little discipline, knowledge about how exercise and nutrition work, and a well-designed workout plan to achieve that holy grail.
In this article, I’ll talk about the exercise part and share a well-designed 1 Hour gym workout routine to lose weight.
This routine combines strength and cardio exercises and will help you promote weight loss, increase strength, and build lean mass.
Whether you’re male or female, if you’re looking to enhance your fat loss and improve your body composition, you can explore this easy-to-follow and effective workout program.
Program Summary and Description
| Sessions/week | 6 days/week |
| Duration/session | One Hour |
| Program Duration | 3-4 Months |
| Exercise Types | Aerobic and Weight Training |
| Workout Level | Beginner to Intermediate |
| Target Gender | Male and Female |
| Program Goal | Increase Weight Loss and Build Lean Mass |
Additional Instructions:
- If you’re a beginner, you can train four times a week instead of six.
- Perform warm-up for five minutes before lifting weight. You can do low-impact exercises or perform lightweight sets.
- You can customize this routine according to your fitness level.
- Keep yourself hydrated throughout the workout.
Weekly 1 Hour Gym Routine for Weight Loss (Plan A)
- Monday – Low-Intense Cardio
- Tuesday – Strength Training
- Wednesday – Low-Impact Aerobic Workout
- Thursday – Strength Workout
- Friday – Low-Intensity Aerobic Workout
- Saturday – Weight Training
Monday – Low-Intense Cardio
- Run on the Treadmill for 20 minutes
- Stationary Bicycling for 10 minutes (at your own pace).
- Elliptical Cross Trainer for 5 minutes
- 10-minute Bodyweight Core Workout
- Take 2-5 minutes of break between exercises.
Here’s how you can break down a 20-minute Treadmill Run/Jog:
| Duration | Speed |
|---|---|
| 2 minutes | 4-6 Km/h |
| 3 minutes | 6-8 Km/h |
| 5 minutes | 8-10 Km/h |
| 2 minutes | 4-6 Km/h |
| 3 minutes | 8-10 Km/h |
| 2 minutes | 6-8 Km/h |
| 3 minutes | 8-10 Km/h |
Note: You can adjust the speed according to your fitness level.
10-minute Bodyweight Core Workout
| Exercise | Reps/Time | Rest |
|---|---|---|
| Mountain Climber | 20-sec | 40-sec |
| Crunches | 10 reps | 30-sec |
| Alternate Heel Tap | 10 taps/side | 20-sec |
| Flutter Kicks | 15-sec | 30-sec |
| Side Plank Hip Dip | 10 reps/side | 20-sec |
| Plank | 45-sec | 30-sec |
Tuesday – Strength Training
| Exercise | Reps | Rest |
|---|---|---|
| Back Squat | 15 x 3 | 1-3 min |
| Flat Bench Press | 15 x 3 | 1-3 min |
| Military Press | 12 x 3 | 1-3 min |
| Lat Pulldown | 15 x 3 | 1-3 min |
| Single-arm DB Rowing | 10 x 2 | 1-3 min |
Wednesday – Low-Impact Aerobic Workout
- Treadmill – 10 minutes at your selected pace
- Stationary Bicycling – 10 minutes
- Elliptical Cross Trainer – 10 minutes
- Core Workout – 15 minutes
- Overall rest during the workout: 15 minutes
Here’s an example of a 15-minute abdominal exercise:
| Exercise | Reps/Time | Rest |
|---|---|---|
| Squat Jump | 10 reps x 2 | 30-sec |
| Crunches | 10 reps | 30-sec |
| Mountain Climbing | 20-sec | 40-sec |
| Flutter Kicks | 20-sec | 40-sec |
| Burpees | 5 reps x 2 | 1-min |
| Alternate Heel Tap | 10 taps/side | 40-sec |
| Leg Raises | 10 reps | 30-sec |
| Scissor Kicks | 30-sec | 30-sec |
| Crossbody Mt. Climber | 20-sec | 40-sec |
| Plank | 45-sec x 2 | 30-sec |
| Side Plank | 20-sec/side | 15-sec |
Thursday – Strength Workout
| Exercise | Reps | Rest |
|---|---|---|
| Block Pull Deadlift | 8 x 3 | 1-3 min |
| Seated Cable Row | 15 x 3 | 1-3 min |
| Pec Deck Fly | 15 x 3 | 1-2 min |
| Rope Pushdown | 15 x 2 | 1-2 min |
| Hip Thrust | 12 x 3 | 1-2 min |
Friday – Low-Intensity Aerobic Workout
- Treadmill – 10 minutes at your selected pace
- Stationary Bicycling – 10 minutes
- Elliptical Cross Trainer – 10 minutes
- Core Workout – 15 minutes
- Rest during the workout: 15 minutes
15-minute Abs Workout Sample
| Exercise | Activity |
|---|---|
| Mountain Climber | 30-sec |
| Kneeling Cable Crunches | 15 reps |
| Alternate Heel Taps | 10 taps/side |
| High to Low Cable Wood Chop | 10 reps/side |
| Hanging Knee Raise | 10-15 reps |
| Plank Dumbbell Drag | 5 reps/side |
| Crossbody Mountain Climbers | 30-sec |
| Landmine Oblique Twist | 10 reps/side |
| Flutter Kicks | 15-sec |
| Plank | 45-60 sec |
Saturday – Weight Training
| Exercise | Reps x Sets | Rest |
|---|---|---|
| Dumbbell Lunges | 15 x 3 | 2-min |
| Incline Dumbbell Bench Press | 12 x 3 | 2-min |
| Dumbbell Side Delt Raise | 12 x 3 | 2-min |
| Bent-over Row | 12 x 3 | 2-min |
| Barbell Curl | 15 x 2 | 2-min |
1 Hour Gym Workout for Weight Loss (Plan B)
In this workout plan, you’ll train strength and cardio training together on the same day.
This routine consists of four training sessions in one week with three full rest days.
It will be challenging, and I recommend only intermediates follow this one-hour strength and cardio workout to lose weight.
Schedule
- Monday – Cardio and Weight Training
- Tuesday – Strength and Cardio Training
- Wednesday – OFF
- Thursday – Cardio and Weight Training
- Friday – Strength and Cardio Training
- Saturday – OFF
- Sunday – OFF
Monday – Cardio and Weight Training
| Exercise | Reps/Duration | Rest |
|---|---|---|
| Treadmill | 10 minutes | 3-min |
| Bench Press | 12 x 3 | 2-min |
| Cable Lateral Raise | 12 x 3 | 2-min |
| Single-arm DB Row | 12 x 3 | 2-min |
| Core Training | 15 minutes | – |
Tuesday – Strength and Cardio Training
| Exercise | Reps/Duration | Rest |
|---|---|---|
| Treadmill | 5 minutes | 1-min |
| Lat Pulldown | 12 x 3 | 2-min |
| Seated Cable Row | 12 x 3 | 2-min |
| Overhead Press | 12 x 3 | 2-min |
| Bodyweight Cardio | 10 minutes | 2-min |
| Bicycling | 5 minutes | – |
Thursday – Cardio and Weight Training
| Exercise | Reps/Duration | Rest |
|---|---|---|
| Bicycling | 5 minutes | 2-min |
| Dumbbell Front Squat | 12 x 3 | 2-min |
| Dumbbell Front Lunges | 12 x 3 | 2-min |
| Rope Pushdown | 8 x 3 | 2-min |
| Treadmill | 15 minutes | – |
Thursday – Cardio and Weight Training
| Exercise | Reps/Duration | Rest |
|---|---|---|
| Treadmill | 10 minutes | 2-min |
| Incline DB Bench Press | 12 x 3 | 2-min |
| Bent-Over Row | 12 x 3 | 2-min |
| Face Pull | 12 x 3 | 2-min |
| Core Workout | 15 minutes | – |
Download 1 Hour Gym Workout to Lose Weight
Frequently Asked Questions (FAQs)
How Many Calories Are Burned In 1-Hour Gym Workout?
The one hour cardio workout burns as many as 800-900 calories, strength training torch 400-500 calories while combined weight and cardio workout annihilate around 500 to 700 calories in one hour.
Calorie burning depends on body weight and exercise intensity. High-intensity training and overweight people burn more calories than low-impact cardio and moderate to underweight people.
Is Working Out One Hour Enough to Lose Weight?
Yes, working out one hour a day is enough to keep your metabolism high, torch plenty of calories, and increase weight loss.
If you train for one hour four to six times a week, you’ll do 240 to 360 minutes of workout. And a study has shown working out more 200 minutes a week helps promote weight loss.1 Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. The role of exercise and physical activity in weight loss and maintenance. Prog Cardiovasc Dis. 2014;56(4):441-447. doi:10.1016/j.pcad.2013.09.012
The Bottom Line
If you want to increase weight loss, build lean mass, and enhance cardiovascular fitness, you should try one of the workout rouitnes I’ve shared in this article.
Several studies have demonstrated the positive impact of exercise on weight loss and suggested combining a calorie-restriction diet with cardio exercises to prevent weight gain and promote weight loss.2 Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. The role of exercise and physical activity in weight loss and maintenance. Prog Cardiovasc Dis. 2014;56(4):441-447. doi:10.1016/j.pcad.2013.09.012
Another study has shown that aerobic training help reduces fat mass and body mass, and resistance strength training develops lean mass in middle-aged, overweight/obese individuals.3 Willis LH, Slentz CA, Bateman LA, et al. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. J Appl Physiol (1985). 2012;113(12):1831-1837. doi:10.1152/japplphysiol.01370.2011
Overall, exercising keep your metabolism high, may accelerate fat loss, build strength, stimulate muscle mass, and help you achieve your best physique.
However, your primary focus should be on calorie consumption, followed by cardio and strength training. You can also check out the other responsible factors of weight loss.
You can also explore these articles on weight loss:
References
- 1Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. The role of exercise and physical activity in weight loss and maintenance. Prog Cardiovasc Dis. 2014;56(4):441-447. doi:10.1016/j.pcad.2013.09.012
- 2Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. The role of exercise and physical activity in weight loss and maintenance. Prog Cardiovasc Dis. 2014;56(4):441-447. doi:10.1016/j.pcad.2013.09.012
- 3Willis LH, Slentz CA, Bateman LA, et al. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. J Appl Physiol (1985). 2012;113(12):1831-1837. doi:10.1152/japplphysiol.01370.2011
