1 Hour Gym Workout to Lose Weight w/PDF

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/week6 days/week
Duration/sessionOne Hour
Program Duration3-4 Months
Exercise TypesAerobic and Weight Training
Workout LevelBeginner to Intermediate
Target GenderMale and Female
Program GoalIncrease 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)

one hour gym workout plan for fat loss
  • 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:

DurationSpeed
2 minutes4-6 Km/h
3 minutes6-8 Km/h
5 minutes8-10 Km/h
2 minutes4-6 Km/h
3 minutes8-10 Km/h
2 minutes6-8 Km/h
3 minutes8-10 Km/h

Note: You can adjust the speed according to your fitness level.

10-minute Bodyweight Core Workout

ExerciseReps/TimeRest
Mountain Climber20-sec40-sec
Crunches10 reps30-sec
Alternate Heel Tap10 taps/side20-sec
Flutter Kicks15-sec30-sec
Side Plank Hip Dip10 reps/side20-sec
Plank45-sec30-sec
Repeat twice in 15 minutes.

Tuesday – Strength Training

ExerciseRepsRest
Back Squat15 x 31-3 min
Flat Bench Press15 x 31-3 min
Military Press12 x 31-3 min
Lat Pulldown15 x 31-3 min
Single-arm DB Rowing10 x 21-3 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:

ExerciseReps/TimeRest
Squat Jump10 reps x 230-sec
Crunches10 reps30-sec
Mountain Climbing20-sec40-sec
Flutter Kicks20-sec40-sec
Burpees5 reps x 21-min
Alternate Heel Tap10 taps/side40-sec
Leg Raises10 reps30-sec
Scissor Kicks30-sec30-sec
Crossbody Mt. Climber20-sec40-sec
Plank45-sec x 230-sec
Side Plank20-sec/side15-sec

Thursday – Strength Workout

ExerciseRepsRest
Block Pull Deadlift8 x 31-3 min
Seated Cable Row15 x 31-3 min
Pec Deck Fly15 x 3 1-2 min
Rope Pushdown15 x 21-2 min
Hip Thrust12 x 31-2 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

ExerciseActivity
Mountain Climber30-sec
Kneeling Cable Crunches15 reps
Alternate Heel Taps10 taps/side
High to Low Cable Wood Chop10 reps/side
Hanging Knee Raise10-15 reps
Plank Dumbbell Drag5 reps/side
Crossbody Mountain Climbers30-sec
Landmine Oblique Twist10 reps/side
Flutter Kicks15-sec
Plank45-60 sec

Saturday – Weight Training

ExerciseReps x SetsRest
Dumbbell Lunges15 x 32-min
Incline Dumbbell Bench Press12 x 32-min
Dumbbell Side Delt Raise12 x 32-min
Bent-over Row12 x 32-min
Barbell Curl15 x 22-min

1 Hour Gym Workout for Weight Loss (Plan B)

1 Hour Gym Workout For Weight  Loss

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

ExerciseReps/DurationRest
Treadmill10 minutes3-min
Bench Press12 x 32-min
Cable Lateral Raise12 x 32-min
Single-arm DB Row12 x 32-min
Core Training15 minutes

Tuesday – Strength and Cardio Training

ExerciseReps/DurationRest
Treadmill5 minutes1-min
Lat Pulldown12 x 32-min
Seated Cable Row12 x 32-min
Overhead Press12 x 32-min
Bodyweight Cardio10 minutes2-min
Bicycling5 minutes

Thursday – Cardio and Weight Training

ExerciseReps/DurationRest
Bicycling5 minutes2-min
Dumbbell Front Squat12 x 32-min
Dumbbell Front Lunges12 x 32-min
Rope Pushdown8 x 32-min
Treadmill15 minutes
Best 1 hour workout for weight loss

Thursday – Cardio and Weight Training

ExerciseReps/DurationRest
Treadmill10 minutes2-min
Incline DB Bench Press12 x 32-min
Bent-Over Row12 x 32-min
Face Pull12 x 32-min
Core Workout15 minutes
1 hour fat burning workout

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 maintenanceProg 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 maintenanceProg 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 adultsJ 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

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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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