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)

one hour gym workout plan for fat loss
one hour gym workout plan for fat loss

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)

Running
Duration
Speed
2 minutes4-6 Km/h
2 minutes6-8 Km/h
2 minutes8-10 Km/h
2 minutes4-6 Km/h
2 minutes8-10 Km/h
2 minutes6-8 Km/h
2 minutes10-12 Km/h
2 minutes4-6 Km/h
2 minutes10-12 Km/h
2 minutes4-6 Km/h

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)

ExerciseRepsRest
Barbell Back Squat15 x 21-2 min
Incline Bench Press10 x 21-2 min
Military Press10 x 21-2 min
Barbell Bent Over Row10 x 21-2 min
Single Arm DB Rowing10 x 21-2 min
Battle Rope30-sec x 21-2 min
one hour gym workout weight loss

Day 2

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

1. Treadmill Run (15 Minutes)

Running
Duration
Speed
2 minutes4-6 Km/h
3 minutes6-8 Km/h
2 minutes8-10 Km/h
2 minutes4-6 Km/h
2 minutes10-12 Km/h
2 minutes6-8 Km/h
2 minutes10-12 Km/h
1 Hour Gym Workout To Lose Weight

2. HIIT Cardio (15 minutes)

ExerciseDurationRest
Squat Jump30-sec30-sec
Lateral Lunges30-sec30-sec
Pushup on Knees30-sec30-sec
Crunches30-sec30-sec
Mountain Climbing30-sec30-sec
Burpees30-sec30-sec
Leg Raises30-sec30-sec
Heel Touch Crunches30-sec30-sec
Scissor Kicks30-sec30-sec
Normal & Side Plank30-sec30-sec
1 Hour Gym Workout To Lose Weight

3. 30-min Compound Exercises

ExerciseRepsRest
Deadlift8, 6, 42-3 mins
Dumbbell Lunges10 x 21-2 min
Lat Pulldown10 x 21-2 min
Upright Row10 x 21-2 min
DB Bench Press10 x 21-2 min
Hip Thrust10 x 21-2 min
one hour gym workout for weight loss

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

1 Hour Gym Workout For Weight  Loss

Day 1

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

1. HIIT Treadmill Run (20-min)

Running
Duration
Speed
2 minutes4-6 Km/h
2 minutes6-8 Km/h
2 minutes8-10 Km/h
2 minutes4-6 Km/h
2 minutes8-10 Km/h
2 minutes6-8 Km/h
2 minutes10-12 Km/h
2 minutes4-6 Km/h
2 minutes10-12 Km/h
2 minutes4-6 Km/h
best 1-hour workout for weight loss

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)

ExerciseRepsRest
Barbell Back Squat15 x 21-2 min
Incline Bench Press10 x 21-2 min
Military Press10 x 21-2 min
Barbell Bent Over Row10 x 21-2 min
Single Arm DB Rowing10 x 21-2 min

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)

Running
Duration
Speed
2 minutes4-6 Km/h
3 minutes6-8 Km/h
2 minutes8-10 Km/h
2 minutes4-6 Km/h
2 minutes10-12 Km/h
2 minutes6-8 Km/h
2 minutes10-12 Km/h

2. HIIT Cardio (15 minutes)

ExerciseDurationRest
Squat Jump30-sec30-sec
Lateral Lunges30-sec30-sec
Pushup on Knees30-sec30-sec
Crunches30-sec30-sec
Mountain Climbing30-sec30-sec
Burpees30-sec30-sec
Leg Raises30-sec30-sec
Heel Touch Crunches30-sec30-sec
Scissor Kicks30-sec30-sec
Normal & Side Plank30-sec30-sec

3. 30-min Compound Exercises

ExerciseRepsRest
Deadlift8, 6, 42-3 mins
Dumbbell Lunges10 x 21-2 min
Lat Pulldown10 x 21-2 min
Upright Row10 x 21-2 min
DB Bench Press10 x 21-2 min
Hip Thrust10 x 21-2 min
1 hour full-body workout for fat loss

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

ExerciseRepsRest
Standing IYT Raises6 x 22-3 mins
Barbell RDL6 x 21-2 min
Seated Rowing10 x 21-2 min
Face Pull10 x 21-2 min
Machine Fly10 x 21-2 min

4. 10-min HIIT Core Workout

ExerciseDurationRest
Mountain Climbing30-sec30-sec
Crunches30-sec30-sec
Legs Raises30-sec30-sec
Heel Touch Crunches30-sec30-sec
Plank30-sec30-sec
Side Plank30-sec30-sec
Scissor Kicks30-sec30-sec
Reverse Crunches30-sec30-sec
DB Side Bend30-sec30-sec
Cable Woodchop30-sec30-sec
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)

Running
Duration
Speed
2 minutes4-6 Km/h
2 minutes6-8 Km/h
2 minutes8-10 Km/h
2 minutes4-6 Km/h
2 minutes8-10 Km/h
2 minutes6-8 Km/h
2 minutes10-12 Km/h
2 minutes4-6 Km/h
2 minutes10-12 Km/h
2 minutes4-6 Km/h
1 hour full-body workout for fat loss and build muscle

2. Compound Lifts (30 minutes)

ExerciseRepsRest
Barbell Back Squat15 x 21-2 min
Incline Bench Press10 x 21-2 min
Military Press10 x 21-2 min
Barbell Bent Over Row10 x 21-2 min
Single Arm DB Rowing10 x 21-2 min

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)

Running
Duration
Speed
2 minutes4-6 Km/h
3 minutes6-8 Km/h
2 minutes8-10 Km/h
2 minutes4-6 Km/h
2 minutes10-12 Km/h
2 minutes6-8 Km/h
2 minutes10-12 Km/h

2. HIIT Cardio (15 minutes)

ExerciseDurationRest
Squat Jump30-sec30-sec
Lateral Lunges30-sec30-sec
Pushup on Knees30-sec30-sec
Crunches30-sec30-sec
Mountain Climbing30-sec30-sec
Burpees30-sec30-sec
Leg Raises30-sec30-sec
Heel Touch Crunches30-sec30-sec
Scissor Kicks30-sec30-sec
Normal & Side Plank30-sec30-sec
fat loss workout plan at the gym

3. 30-min Compound Exercises

ExerciseRepsRest
Deadlift8, 6, 42-3 mins
Dumbbell Lunges10 x 21-2 min
Lat Pulldown10 x 21-2 min
Upright Row10 x 21-2 min
DB Bench Press10 x 21-2 min
Hip Thrust10 x 21-2 min
fat loss workout plan at the gym

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

ExerciseRepsRest
Standing IYT Raises6 x 22-3 mins
Barbell RDL6 x 21-2 min
Seated Rowing10 x 21-2 min
Face Pull10 x 21-2 min
Machine Fly10 x 21-2 min
60-minute gym workout for weight loss

4. 10-min HIIT Core Workout

ExerciseDurationRest
Mountain Climbing30-sec30-sec
Crunches30-sec30-sec
Legs Raises30-sec30-sec
Heel Touch Crunches30-sec30-sec
Plank30-sec30-sec
Side Plank30-sec30-sec
Scissor Kicks30-sec30-sec
Reverse Crunches30-sec30-sec
DB Side Bend30-sec30-sec
Cable Woodchop30-sec30-sec
fat loss workout plan at the gym

Day 4

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

30-min Weight Training

ExerciseRepsRest
Deadlift5 x 22-3 mins
Overhead Press8 x 21-2 min
Barbell Squat8 x 21-2 min
Leg Press8 x 21-2 min
Barbell T rowing8 x 21-2 min
Single Arm DB Rowing8 x 21-2 min
fat loss workout plan at the gym

1 Hour Gym Workout Plan To Lose Weight PDF


You may also like related articles

10 Best HIIT Exercises And Workout Plan For Weight Loss
List Of Compound Exercises
Full Body Dumbbell Workout For Weight Loss
The Best Lowest Calorie Foods For Weight Loss
HIIT CrossFit Workouts And Workout Plan (PDF)
Latest posts by Murshid Akram (see all)