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.
This workout plan aims to increase calorie burn, help you stay in a calorie deficit, build muscles, and stimulate fat loss.
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.1 Cox 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)
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.
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.
People follow multiple diet programs 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 fewer 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, the primary focus will be on a workout program.3 Kim JY. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. J 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 obesity. Proc 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.
Creator Note: You can check out the FAQs section to learn more about this program.
10 Best Exercises 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-minute
15-minute
1-min jog at 40% of your MHR
2-min jog at 40% of your MHR
2-min run at 60% of your MHR
4-min run at 50% of your MHR
1-min walk at your own pace
2-min walk at your own pace
2-min run at 70% of your MHR
4-min run at 60% of your MHR
2-min Jog at your desired speed
1-min walk at your own pace
2-min run at 60% of your MHR
2-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). This means that 40% of your MHR would be 76 bpm, and 70% would be 133 bpm.
2. Bicycling
An example is a 10-minute cycle on a stationary bike.
Duration
Intensity
2-min
50% of your MHR
3-min
60% of your MHR
2-min
40% of your MHR
3-min
70% of your MHR
Note: You can increase and decrease the exercise duration according to your needs.
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 10 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 workouts.
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.
Exercise
Activity/Reps
Rest
High Knees
20-sec
45-sec
Mountain Climbers
20-sec
45-sec
Jumping Jacks
20-sec
45-sec
Pushups
10-20 reps
45-sec
Jump Squat
10 reps
45-sec
Crunches
10-20 reps
45-sec
Burpees
8-12 reps
60-sec
Flutter Kicks
20-sec
45-sec
Alternate Heel Taps
10 reps/side
45-sec
Lateral Lunges
10 reps/side
45-sec
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.
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.
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 obesity. J 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
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.
I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.
I help people achieve their best shape through my science-based and practical workout programs.
I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.
I help people achieve their best shape through my science-based and practical workout programs.
I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.
