1 Hour Gym Workout To Lose Weight (An Ultimate Plan)

Whether you’re a male or female, if you are trying to lose weight and build muscles, then this article can be helpful for you. Here I’ll hand out a couple of 1-hour gym workout routines (with PDF) that will help you lose weight, tone, and strengthen muscles.

Workouts will help you lose weight a little bit. However, combining a calorie restriction diet with “High intense workouts” will reduce body fat percentage over time. (Source)

How many calories are burned in 1-hour gym workout session?

700-800 calories burned during my one-hour workout session. However, this is not the same for all. Depending on your body weight and the intensity of the workout, your body releases calories during the exercise.

Your body burns calories differently during the various workouts. For example, running and jumping rope burn more calories than weight-lifting exercises.

Summary

Different people have different lifestyles. For example, some work out a couple of days a week, some do three times a week, and some exercise four or more days.

That is why I’ll share several workout routines. So depending on your lifestyle, you can do one of them.

Types of workout plans

• 1 hour Weight Loss Workout Routine At Gym (2-Day Plan)
• One Hour Gym Cardio Workout Routine To Lose Weight (3-Day Plan)
• One Hour Full Body Workout Program For Fat Loss (4-Day Schedule)
• For 5 Days Fat Loss Workout plan, check out here.
• For 6 Days Weight Loss Gym Workout Schedule, you can check out this.

Note: You can save “Compound Exercises List” so that you can use it in your workout plan.

You don’t need to see all three routines because they are similar. So, you can directly click on the workout plan you want to see in the table of contents part below.

I’ve also shared a PDF of each 1 Hour Gym Workout Plan to Lose weight so that you can download it for future use.

Related: 1 Hour Gym Workout For Beginners To Build Muscle

You can also download: 4 Week Workout Plan For Weight Loss (With PDF)

1 hour Weight Loss Workout Routine At Gym (2-Day Plan)

You can do 1 hour 2-day high-intense weekly gym workout plan for weight loss and muscle tone.

Working out twice a week isn’t sufficient. But if you only have two days to work out, you can follow this workout plan.

Day 1

• Treadmill Run (20 minutes)
• Compound Lifts (30 minutes)
• Stationary Bicycling (10 minutes)

1. HIIT Treadmill Run (20-min)

Note: This 20-min HIIT treadmill routine may be challenging in the beginning. However, you’ll be used to it gradually.

Related: HIIT Treadmill Workout For Beginners And Fat Loss

2. Compound Lifts (30 minutes)

Day 2

• Treadmill Run (15 Minutes)
• HIIT Cardio (15 minutes)
• Compound Workouts (30 minutes)

1. Treadmill Run (15 Minutes)

2. HIIT Cardio (15 minutes)

3. 30-min Compound Exercises

One Hour Gym Cardio Workout Routine To Lose Weight (3-Day Plan)

Day 1

• 20-Min Treadmill Run
• 30-Min Compound Workouts
• 10-min Stationary Bicycling

1. HIIT Treadmill Run (20-min)

Note: This 20-min HIIT treadmill routine may be challenging in the beginning. However, you’ll be used to it gradually.

2. Compound Lifts (30 minutes)

3. 10-min Stationary Bicycling at moderate, high, and low speed.

Day 2

• Treadmill Run (15 Minutes)
• HIIT Cardio (15 minutes)
• Compound Workouts (30 minutes)

1. Treadmill Run (15 Minutes)

2. HIIT Cardio (15 minutes)

3. 30-min Compound Exercises

Day 3

• 10-min Stationary Bicycling
• 10-min Jumping Rope
• 30-min Full Body Compound Workout
• 10-min HIIT Core Workout

1. 10-min Stationary Bicycling at high-intensity speed so you can burn as many calories as possible.

2. Do jumping rope as fast as you can for 10 minutes with small intervals between the session.

Related: The 15-Minute HIIT Core Workout

3. 30-min Full Body Compound Workout

4. 10-min HIIT Core Workout

Related: 14+ Lower Ab Workouts For Strong Core

One Hour Full Body Workout Program For Fat Loss (4-Day Schedule)

Day 1

• 20-Min Treadmill Run
• 30-Min Compound Workouts
• 10-min Stationary Bicycling

1. HIIT Treadmill Run (20-min)

2. Compound Lifts (30 minutes)

3. 10-min Stationary Bicycling at moderate, high, and low speed.

Day 2

• Treadmill Run (15 Minutes)
• HIIT Cardio (15 minutes)
• Compound Workouts (30 minutes)

1. Treadmill Run (15 Minutes)

2. HIIT Cardio (15 minutes)

3. 30-min Compound Exercises

Day 3

• 10-min Stationary Bicycling
• 10-min Jumping Rope
• 30-min Full Body Compound Workout
• 10-min HIIT Core Workout

1. 10-min Stationary Bicycling at high-intensity speed so you can burn as many calories as possible.

2. Do jumping rope as fast as you can for 10 minutes with small intervals between the session.

3. 30-min Full Body Compound Workout

4. 10-min HIIT Core Workout

Day 4

• 20 minutes Treadmill Run
• 30-min Weight Training
• 10-min Stationary Bicycling/Cross Trainer

30-min Weight Training

1 Hour Gym Workout Plan To Lose Weight PDF

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