12 Week Weight Loss Workout Plan with Free PDF

If you want to transform your physique from fat to fit, you can check out this 12 week weight loss workout plan. This workout program includes various workouts, from LISS and HIIT to resistance training and plyometrics, so that it can help you shed some excess pounds while maintaining and building quality muscles. I’ve also shared a PDF of this workout routine so you can keep it handy whenever you exercise.

The purpose of this workout plan is to increase calorie burn, help you stay in a calorie deficit, build muscles, and stimulate fat loss.

Can Exercises Help Reduce Fat?

Exercises do not directly reduce body fat percentage but have long-term benefits when it comes to weight loss. Research suggests that they improve cardiovascular fitness, build and maintain muscle mass, increase strength, improve body composition, as well as promote weight loss.1Cox CE. Role of Physical Activity for Weight Loss and Weight Maintenance. Diabetes Spectr. 2017 Aug;30(3):157-160. doi: 10.2337/ds17-0013. PMID: 28848307; PMCID: PMC5556592.

Source: National Institute of Health Database (PMC3925973)

Another meta-analysis has shown that a combination of aerobic and resistance training can help you lose weight while building lean mass.2Willis 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

So if you want to shed excess body fats and achieve your desired physique, you can combine this 12-week fat loss workout plan with a calorie-restricted diet.

Weight Loss Workout Program Summary

Program Duration3 Months/90 Days
Workout Frequency/Week4-5 Days/Week
Workout TypeCombination of Strength and Cardio Workout
Program GoalIncrease Fat Loss and Build Muscles
Target GenderMale and Female
Workout LevelBeginner to Intermediate
Suitable Age Group16-45 Years
Daily Workout Duration60 minutes
Alternate Bodyweight Workout Plan4-Week Home Workout Plan for Weight Loss

Type of Exercises You’ll Do

This workout program includes both aerobic and strength training so you can lose weight and build muscles at the same time.

How Much Weight Should You Lift During Strength Training

You can lift as heavy as you like. It’s best to start with lighter weights and then increase the load as you move to the second and third sets.

Recommended Nutrition Diet Program

Nutrition is crucial for weight loss. You cannot lose weight until you follow a low-calorie diet.

There are multiple diet programs that people follow to lose weight, such as Conventional Hypocaloric Diets, Low-fat and Low-carbs Diets, Keto diets, and Mediterranean diets. However, the universal principle is to consume lower calories than your body needs to increase weight loss.

Research suggests that an obese person should consume 1000 to 1500 calories per day to increase weight loss. But it also depends on various factors. Since this article is not about diet, so the primary focus will be on a workout program.3Kim JY. Optimal Diet Strategies for Weight Loss and Weight Loss MaintenanceJ Obes Metab Syndr. 2021;30(1):20-31. doi:10.7570/jomes20065

Suggested nutrients for weight loss:

  • Carbs: Less than < 45% of daily calories
  • Protein intake: 30% of total daily calories or 1–1.2 g/kg of ideal body weight
  • Consumption of fat as less than 15%–20% of daily calories, especially saturated fatty acids as < 7%–10%.

Nutritional Tips for Increasing Fat Loss:

  • Consume a higher-calorie breakfast and comply with overnight fasting to prevent obesity.4 St-Onge MP, Ard J, Baskin ML, et al. Meal Timing and Frequency: Implications for Cardiovascular Disease Prevention: A Scientific Statement From the American Heart Association. Circulation. 2017;135(9):e96-e121. doi:10.1161/CIR.0000000000000476
  • You can adopt intermittent fasting methods to speed up weight loss, such as 5:2 and 16/8. 5Lopez-Minguez J, Gómez-Abellán P, Garaulet M. Circadian rhythms, food timing and obesityProc Nutr Soc. 2016;75:501–11. doi: 10.1017/S0029665116000628.
  • You can also replace one or two meals a day to keep your calorie consumption low.

Also Read: The Best Lowest Calorie Foods For Weight Loss

Creator Note: You can check out the FAQs section to know more about this program.

10 Workouts To Integrate into The Fat Loss Workout Plan

1. Treadmill

Here are examples of 10 and 15 minutes treadmill runs. Depending on your fitness level, you can perform one.

10-minute15-minute
1-min jog at 40% of your MHR2-min jog at 40% of your MHR
2-min run at 60% of your MHR4-min run at 50% of your MHR
1-min walk at your own pace2-min walk at your own pace
2-min run at 70% of your MHR4-min run at 60% of your MHR
2-min Jog at your desired speed1-min walk at your own pace
2-min run at 60% of your MHR2-min run at 60% of your MHR

If you want to run more, you can increase the duration.

Note: To calculate your heart rate, subtract your age from 220. For example, if you’re 30, then your maximum heart rate would be 220-30= 190 beats per minute (bpm). And it means that 40% of your MHR would be 76 bpm, and 70% would be 133 bpm.

2. Bicycling

Example of 10-minute cycling on a stationary bike.

DurationIntensity
2-min50% of your MHR
3-min60% of your MHR
2-min40% of your MHR
3-min70% of your MHR

Note: You can increase and decrease the exercise duration according to your need.

3. Elliptical Cross Trainer

Elliptical Cross Trainer is a type of low-impact exercise that targets the legs, buttocks, and core muscles and provides an intense cardio workout for all fitness levels. It works the lower body by using a series of pedals to move back and forth with resistance from the flywheel as it rotates.

You can either perform elliptical cross trainer for 10 minutes at your desired pace, or you can do it for thirty seconds at your maximum effort, followed by 30 seconds of rest until ten minutes.

4. Core Training

When it comes to weight loss, you must include core strengthening exercises to bolster your abdominal strength. Having a sturdy core provides stability to your lower back and helps lift more during compound and isolation lifts.

Here are samples of different core workout plans:

5. Bodyweight Low-intensity Cardio

Low-intensity cardio is any form of exercise that does not elevate your heart rate to a level where you are sweating, breathing heavily, or feeling like you are about to burn out. It helps burn calories without putting stress on your heart and improves your cardiovascular health.

Here is an example of a 20-minute low-impact cardio workout:

Perform two to three rounds.

ExerciseActivity/RepsRest
High Knees20-sec45-sec
Mountain Climbers 20-sec45-sec
Jumping Jacks20-sec45-sec
Pushups10-20 reps45-sec
Jump Squat10 reps45-sec
Crunches10-20 reps45-sec
Burpees 8-12 reps60-sec
Flutter Kicks 20-sec45-sec
Alternate Heel Taps10 reps/side45-sec
Lateral Lunges10 reps/side45-sec

You can also incorporate various movements from this list of all-time best cardio exercises.

6. Cardio with Dumbbells

If you want to torch significant calories while improving your endurance and agility, you can perform cardio with dumbbells.

Here is an example of a 15-minute dumbbell cardio workout that you can include in your 12 week fat burning workout program.

ExerciseActivity TimeRest
Squat to Overhead Press30 Seconds30-Sec
Single-Arm DB Swing30 Seconds30-Sec
Dumbbell Burpee30 Seconds30-Sec
Deadlift To Upright Row30 Seconds30-Sec
DB Shadow Boxing30 Seconds30-Sec
Dumbbell Crunches30 Seconds30-Sec
DB Superman30 Seconds30-Sec
Dumbbell Push Press30 Seconds30-Sec

You can also perform the following workouts.

7. Jumping Rope

Jumping rope is a simple and effective cardio exercise that can you can do almost anywhere. It’s a great way to burn fat, increase energy levels and boost your metabolism while improving your cardiovascular health. You can also integrate this into your workout program.

There’s no protocol for this exercise, you can do it at your desired pace for 5 to 15 minutes.

8. High-Intensity Interval Training

High-intensity interval training (HIIT) is a form of exercise that alternates between a short burst of intense activity and a period of rest or recovery. Studies say HIIT promotes weight loss and improves cardiovascular health. This training program is suitable mostly for weight watchers who seriously want to shed some pounds.

Below is an example of a HIIT workout you can include in this fat-loss workout routine.

9. Plyometric

Plyometrics is a type of training that involves the use of explosive movements to increase power, speed, and agility. It comprises various jumping exercises that are great for annihilating numerous calories in a quick time. Depending on your fitness level, you can perform some of them in your weight loss workout regime.

10. Weight Training

Weight training is suitable for anyone, regardless of age or fitness level. It’s a great way to stay in shape while also improving your health and quality of life. The research recommended lifting weights is at least as effective as aerobic training in reducing some major cardiovascular disease risk factors such as obesity.6 Strasser B, Schobersberger W. Evidence for resistance training as a treatment therapy in obesityJ Obes. 2011;2011:482564. doi:10.1155/2011/482564 So your weight loss workout program cannot be completed without incorporating resistance training exercises.

12 Week Fat Burning Workout Program to Lose Weight and Build Muscles

Fat Loss Workout

Week 1

Monday

ExerciseReps/DurationRest
Treadmill10 minutes3-min
Bicycling5 minutes2-min
Flat Bench Press12 x 32-min
Incline Dumbbell Press12 x 32-min
Pec Deck Fly12 x 32-min
Treadmill5 minutes (Cooldown)

Tuesday

ExerciseReps/DurationRest
Treadmill10 minutes3-min
Elliptical Trainer5 minutes2-min
Front Lat Pulldown12 x 32-min
Seated Cable Rowing12 x 32-min
Bent-over Barbell Row12 x 32-min
Bicycling5 minutes

Thursday

ExerciseReps/DurationRest
Treadmill10 minutes3-min
Back Squat15 x 32-min
Machine Leg Press12 x 32-min
Leg Curl12 x 32-min
Core Training15 minutes

Friday

ExerciseReps/DurationRest
Treadmill10 minutes3-min
Barbell Overhead Press12 x 32-min
Dumbbell Lateral Raise12 x 32-min
Machine Rear Delt Fly12 x 32-min
HIIT20 minutes

Week 2

Monday

ExerciseReps/DurationRest
Treadmill10 minutes3-min
Elliptical Cross Trainer10 minutes3-min
Dumbbell HIIT20 minutes3-min
Bicycling5 minutes

Tuesday

ExerciseReps/DurationRest
Treadmill5 minutes2-min
Incline Barbell Bench Press12 x 32-min
Dumbbell Pullover12 x 32-min
Bench Dips10 x 32-min
Low-intensity Cardio30 minutes3-min

Thursday

ExerciseReps/DurationRest
Treadmill10 minutes3-min
Off-block Deadlift8 x 32-min
Front Lat Pulldown12 x 32-min
Single-arm Dumbbell Row10 x 32-min
Core Workout15 minutes

Friday

ExerciseReps/DurationRest
Treadmill10 minutes3-min
Bicycling5 minutes2-min
Back Squat8 x 32-min
Overhead Press12 x 32-min
Dumbbell Lateral Raises10 x 32-min
Elliptical Cross Trainer5 minutes

Week 3

Monday

ExerciseReps/DurationRest
Low Intense Cardio25 minutes5-min
Pec Deck Fly12 x 32-min
Incline Dumbbell Bench Press12 x 32-min
Bench Dips12 x 32-min
Bicycling5 minutes

Tuesday

ExerciseReps/DurationRest
Treadmill10 minutes3-min
Elliptical Trainer5 minutes2-min
Front Lat Pulldown12 x 32-min
Seated Cable Rowing12 x 32-min
Bent-over Barbell Row12 x 32-min
Bicycling5 minutes

Wednesday

ExerciseReps/DurationRest
Treadmill10 minutes3-min
Dumbbell Step up10 x 32-min
Machine Leg Press12 x 32-min
Leg Curl12 x 32-min
Core Training15 minutes

Friday

ExerciseReps/DurationRest
Bodyweight HIIT20 minutes5-min
Barbell Overhead Press12 x 32-min
Dumbbell Lateral Raise12 x 32-min
Machine Rear Delt Fly12 x 32-min

Saturday

ExerciseReps/DurationRest
Treadmill10 minutes3-min
Elliptical Cross Trainer10 minutes3-min
Dumbbell HIIT20 minutes3-min
Bicycling5 minutes

Week 4

Monday

ExerciseReps/DurationRest
Treadmill5 minutes2-min
Dead HangAs long as you can hold x 32-min
Partial Bar DipsAs long as you can hold x 32-min
Kneeling PushupsAs many as you can do x 32-min
Low-intensity Cardio30 minutes

Tuesday

ExerciseReps/DurationRest
Treadmill5 minutes2-min
Incline Barbell Bench Press12 x 32-min
Dumbbell Pullover12 x 32-min
Rope Pushdown10 x 32-min
Core Training15 minutes

Wednesday

ExerciseReps/DurationRest
Treadmill10 minutes3-min
Front Lat Pulldown12 x 32-min
Seated Cable Rowing12 x 32-min
Bent-over Barbell Row10 x 32-min
Dumbbell Curl10 x 32-min
Bicycling5 minutes

Friday

ExerciseReps/DurationRest
Bicycling5 minutes2-min
Back Squat15 x 32-min
Dumbbell Step up8 x 32-min
Romanian Deadlift8 x 32-min
Low Intense Cardio20 minutes

Saturday

ExerciseReps/DurationRest
Treadmill5 minutes2-min
Barbell Overhead Press12 x 32-min
Dumbbell Lateral Raise12 x 32-min
Cable Facepull12 x 32-min
Bodyweight HIIT20 minutes

Week 5

Monday

ExerciseReps/DurationRest
Treadmill10 minutes3-min
Elliptical Cross Trainer10 minutes3-min
Dumbbell HIIT20 minutes3-min
Bicycling5 minutes

Tuesday

ExerciseReps/DurationRest
Treadmill5 minutes2-min
Jumping Rope5 minutes2-min
Flat Bench Press12 x 32-min
Incline Dumbbell Bench Press12 x 32-min
Pec Deck Fly12 x 32-min
Core Training15-20 minutes

Wednesday

ExerciseReps/DurationRest
Bodyweight Low Intense Cardio20 minutes3-min
Off-block Deadlift8 x 32-min
Front Lat Pulldown12 x 32-min
Cable Seated Rowing12 x 32-min
Single-arm Dumbbell Row10 x 32-min

Friday

ExerciseReps/DurationRest
Treadmill10 minutes3-min
Back Squat15 x 32-min
Overhead Press12 x 32-min
Dumbbell Lateral Raises10 x 32-min
Elliptical Cross Trainer5 minutes

Saturday

ExerciseReps/DurationRest
Treadmill5 minutes2-min
Bicycling5 minutes2-min
Elliptical Cross Trainer5 minutes2-min
Jumping Rope5 minutes2-min
ChinupsAs many as you can do x 32-min
Bench Dips12 x 32-min
Kneeling PushupsAs many as you can do x 32-min

Week 6

Monday

ExerciseReps/DurationRest
Treadmill5 minutes2-min
Flat Bench Press12 x 32-min
Incline Dumbbell Bench Press12 x 32-min
Dumbbell Pullover12 x 32-min
Bodyweight HIIT20 minutes

Tuesday

ExerciseReps/DurationRest
Bodyweight Low Intense Cardio20 minutes5-min
Front Lat Pulldown12 x 32-min
Seated Cable Rowing12 x 32-min
Bent-over Barbell Row12 x 32-min
Abdominal Workout15 minutes

Wednesday

ExerciseReps/DurationRest
Treadmill10 minutes3-min
Back Squat12 x 32-min
Barbell Overhead Press12 x 32-min
Weighted Glute Bridge10 x 32-min
Low Back Extension10 x 22-min
Core Training15 minutes

Friday

ExerciseReps/DurationRest
Bodyweight HIIT20 minutes5-min
Deadlift6-8 x 32-min
Barbell Curl12 x 32-min
Dumbbell Lateral Raise12 x 32-min
Machine Rear Delt Fly12 x 32-min

Saturday

ExerciseReps/DurationRest
Treadmill10 minutes3-min
Elliptical Cross Trainer10 minutes3-min
Dumbbell HIIT20 minutes3-min
Bicycling5 minutes

Week 7

Monday

ExerciseReps/DurationRest
Treadmill10 minutes2-min
Incline Machine Chest Press12 x 32-min
Flat Barbell Bnch Press12 x 32-min
Pec Deck Fly12 x 32-min
Core Workout15 minutes

Tuesday

ExerciseReps/DurationRest
Treadmill10 minutes3-min
Elliptical Trainer5 minutes2-min
Front Lat Pulldown12 x 32-min
Seated Cable Rowing12 x 32-min
Bent-over Barbell Row12 x 32-min
Bicycling5 minutes

Wednesday

ExerciseReps/DurationRest
Plyometri Jump15 minutes3-min
Barbell Overhead Press12 x 32-min
Dumbbell Lateral Raise10 x 32-min
Rear Delt Fly10 x 32-min
Treadmill5-10 minutes

Friday

ExerciseReps/DurationRest
Bodyweight Low intense cardio20 minutes5-min
Deadlift6-8 x 32-min
Barbell Curl12 x 32-min
Leg Curl12 x 32-min
Step up12 x 32-min

Saturday

ExerciseReps/DurationRest
Treadmill10 minutes3-min
Elliptical Cross Trainer10 minutes3-min
Dumbbell HIIT20 minutes3-min
Bicycling5 minutes

Week 8

Monday

ExerciseReps/DurationRest
Treadmill10 minutes3-min
Back Squat12 x 42-min
Machine Leg Press12 x 32-min
Low Back Extension10 x 22-min
Core Training20 minutes

Tuesday

ExerciseReps/DurationRest
Treadmill10 minutes2-min
Flat Barbell Bnch Press12 x 32-min
Incline Bench Press12 x 32-min
Dumbbell Pullover12 x 32-min
Bodyweight HIIT15 minutes

Wednesday

ExerciseReps/DurationRest
Treadmill5 minutes3-min
Elliptical Trainer5 minutes2-min
Battle Rope5 minutes2-min
Front Lat Pulldown12 x 32-min
Seated Cable Rowing12 x 32-min
T Bar Rowing12 x 32-min

Friday

ExerciseReps/DurationRest
Back Squat12 x 32-min
Machine Leg Press12 x 32-min
Dumbbell Lunges8 x 32-min
Leg Curl12 x 32-min
Step up8 x 32-min

Saturday

ExerciseReps/DurationRest
Plyometri Jump15 minutes3-min
Dumbbell Arnold Press12 x 32-min
Leaning Away Cable Lateral Raise12 x 32-min
Pec Deck Reverse Fly12 x 32-min
Core Training15 minutes

Week 9

Monday

ExerciseReps/DurationRest
Treadmill10 minutes3-min
Elliptical Cross Trainer10 minutes3-min
Dumbbell HIIT20 minutes3-min
Bicycling5 minutes

Tuesday

ExerciseReps/DurationRest
Bodyweight Cardio20 minutes5-min
Flat Bench Press12 x 32-min
Incline Bench Press12 x 32-min
Decline Bench Press12 x 32-min
Treadmill5 minutes

Wednesday

ExerciseReps/DurationRest
Treadmill5 minutes2-min
Bicycling5 minutes2-min
Elliptical Cross Trainer5 minutes2-min
Jumping Rope5 minutes2-min
ChinupsAs many as you can do x 32-min
Bench Dips12 x 32-min
Kneeling PushupsAs many as you can do x 32-min

Friday

ExerciseReps/DurationRest
Light Cardio5 minutes2-min
Back Squat12 x 32-min
Barbell Overhead Press12 x 32-min
Dumbbell Lateral Raises10 x 32-min
Romanian Deadlift8 x 32-min
Bodyweight HIIT20 minutes

Saturday

ExerciseReps/DurationRest
Treadmill5 minutes2-min
Jumping Rope5 minutes2-min
Battle Rope5 minutes2-min
Front Lat Pulldown12 x 32-min
Seated Cable Rowing12 x 32-min
Bent-over Barbell Row12 x 32-min
Single-arm Dumbbell Row10 x 32-min

Week 10

Monday

ExerciseReps/DurationRest
Treadmill5 minutes2-min
Elliptical Cross Trainer5 minutes2-min
Incline Machine Chest Press12 x 32-min
Flat Bench Press12 x 32-min
Pec Deck Fly12 x 32-min
Core Workout15 minutes

Tuesday

ExerciseReps/DurationRest
Treadmill10 minutes3-min
Elliptical Cross Trainer10 minutes3-min
Dumbbell HIIT20 minutes3-min
Bicycling5 minutes

Wednesday

ExerciseReps/DurationRest
Back Squat12 x 32-min
Machine Leg Press12 x 32-min
Dumbbell Lunges8 x 32-min
Leg Curl12 x 32-min
Step up8 x 32-min

Friday

ExerciseReps/DurationRest
Bodyweight Cardio20 minutes5-min
Dumbbell Arnold Press12 x 32-min
Dumbbell Lateral Raises12 x 32-min
Rear Delt Fly12 x 32-min
Core Workout10 minutes

Saturday

ExerciseReps/DurationRest
Treadmill10 minutes3-min
Battle Rope5 minutes2-min
Front Lat Pulldown12 x 32-min
Seated Cable Rowing12 x 32-min
Bent-Over Barbell Row12 x 32-min
Cable Facepull12 x 3

Week 11

Monday

ExerciseReps/DurationRest
Treadmill5 minutes2-min
Flat Bench Press12 x 32-min
Incline Bench Press12 x 32-min
Dumbbell Pullover12 x 32-min
Bodyweight HIIT20 minutes

Tuesday

ExerciseReps/DurationRest
Light Cardio5 minutes2-min
Back Squat12 x 32-min
Barbell Overhead Press12 x 32-min
Dumbbell Lateral Raises10 x 32-min
Romanian Deadlift8 x 32-min
Core Workout15 minutes

Wednesday

ExerciseReps/DurationRest
Treadmill5 minutes2-min
Elliptical Cross Trainer5 minutes2-min
Jumping Rope5 minutes2-min
Battle Rope5 minutes2-min
ChinupsAs many as you can do x 32-min
Bench Dips12 x 32-min
Kneeling PushupsAs many as you can do x 32-min
Bicycling5 minutes2-min

Friday

ExerciseReps/DurationRest
Bodyweight Cardio20 minutes5-min
Partial Deadlift6-8 x 32-min
Front Lat Pulldown12 x 32-min
Seated Cable Rowing12 x 32-min
Single-arm Dumbbell Row10 x 32-min

Saturday

ExerciseReps/DurationRest
Treadmill10 minutes3-min
Elliptical Cross Trainer10 minutes3-min
Dumbbell HIIT20 minutes3-min
Bicycling5 minutes

Week 12

Monday

ExerciseReps/DurationRest
Treadmill10 minutes2-min
Flat Bench Press12 x 32-min
Incline Bench Press12 x 32-min
Pec Deck Fly12 x 32-min
Tricep Pushdown12 x 32-min
Core Workout20 minutes

Tuesday

ExerciseReps/DurationRest
Light Cardio5 minutes2-min
Back Squat12 x 32-min
Barbell Overhead Press12 x 32-min
Dumbbell Lateral Raises10 x 32-min
Romanian Deadlift8 x 32-min
Treadmill10 minutes

Wednesday

ExerciseReps/DurationRest
Bodyweight Cardio20 minutes5-min
Deadlift6-8 x 32-min
Front Lat Pulldown12 x 32-min
Seated Cable Rowing12 x 32-min
Bent-over Barbell Row10 x 32-min
Treadmill5 minutes2-min

Friday

ExerciseReps/DurationRest
Treadmill5 minutes2-min
Barbell Push Press12 x 32-min
Barbell Jammer12 x 32-min
Barbell Bench Press12 x 32-min
Bodyweight HIIT20 minutes

Saturday

ExerciseReps/DurationRest
Treadmill5 minutes2-min
Elliptical Cross Trainer5 minutes2-min
Jumping Rope5 minutes2-min
Battle Rope5 minutes2-min
Core Workout15 minutes

12 Week Weight Loss Workout Plan PDF

Frequently Asked Questions (FAQs)

How much Body Fat can you lose in 12 weeks?

This workout regime may help you cut 6-10 pounds in twelve weeks. However, it also depends on how your body responds and how you manage everything, particularly diet, exercise frequency, and sleep.

What’s the best time to work out?

The best time to work out to lose weight is in the morning. However, if you don’t make it in the morning, you can train in the afternoon or evening whenever you feel more energetic.

Can you customize this workout program?

You can make desirable changes to this program according to your fitness level and goal. For example, you can include more strength exercises or perform more cardio, replace exercises, or increase and decrease the workout frequency.

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Author
Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.