If you want to speed up your weight loss through exercises, you can follow a 3-day workout routine. It will increase your fat loss, build strength, power, and muscles, and improve cardiovascular health and quality of life.
You can also download a PDF of this 3 day workout plan so you can use it whenever you like.
I’ve included both aerobic and resistance training in this program. Aerobic exercises increase fat loss, and resistance training helps beef up lean mass.1 Effects of aerobic and resistance training on body mass and fat mass in overweight or obese adults – Journal of Applied Physiology
If you’ve decided to walk on the fat-to-fit journey, you can follow this routine. And, once you improve your fitness levels, you can increase the training frequency.
Related: 2 Hour Cardio and Strength Workout For Weight Loss (Twice a week)
Summary
Goal | Lose weight and build muscle |
Duration | 12 weeks |
Frequency | 3 days a week |
Duration of one session | 60-90 minutes |
Estimated Daily Calories Burned | 750-1000 |
Suitable for | Men and Women |
Difficulty | Beginner to Intermediate |
At the bottom | |
Alternate Plan | 4-Week routine for Weight Loss |
The weight loss diet plan is not included in this post. However, you can check out low-calories foods so that you can incorporate them into your calorie deficit diet.
Moreover, you can try out some genuine and organic weight loss supplements from life extension and Orgain that will help you accelerate weight loss.
It would be best to take care of your diet because it plays a crucial role in weight loss.2 Defining the Optimal Dietary Approach for Safe, Effective and Sustainable Weight Loss in Overweight and Obese Adults – Healthcare (Basel)
But exercises also speed up weight loss. Other than that, they increase strength and power, improve cardiovascular health, boost metabolism, and build muscles.
So including both in your schedule will positively impact your health and lifestyle.
3 Day Weight Loss Workout Routine
Week 1
- Day 1 – Full Body HIIT + Weight Training
- Day 2 – Strength Training + LIIS
- Day 3 – Core Workout + Weight Training
Monday
Workout | Reps | Rest |
---|---|---|
20-minutes Full Body HIIT (Workout #1) | – | 5-minutes |
Barbell Bench Press | 15, 12, 10 | 2-3 min |
Tricep Rope Pushdown | 12, 10, 10 | 1-2 min |
Barbell Bent-over Rowing | 12, 10, 10 | 2-3 min |
Barbell Romanian Deadlift | 8, 6, 6 | 2-3 min |
Wednesday
Workout | Reps | Rest |
---|---|---|
Deadlift | 6, 4, 3, 2 | 2-3 min |
Lat Pulldown | 15, 12, 10 | 2-3 min |
Military Press | 12, 10, 8 | 2-3 min |
Face Pull | 12, 10, 8 | 2-3 min |
DB Lunges | 10, 8, 8 | 1-2 min |
20-minute LISS (Workout #6) | – | – |
Friday
Workout | Reps | Rest |
---|---|---|
15 HIIT Core Workout #5 | – | 3-5 min |
Barbell Back Squat | 15, 12, 10 | 2-3 min |
Single-arm DB Rowing | 12, 10, 8 | 2-3 min |
Dumbbell Pullover | 10, 8, 8 | 2-3 min |
Incline DB Bench Press | 12, 10, 8 | 2-3 min |
Week 2
- Day 1: HIIT Treadmill + Weight Training
- Day 2: Weight Training + Core Workout
- Day 3: HIIT Cross Trainer + Bicycling + Strength Training
Monday
Workout | Reps | Rest |
---|---|---|
15-min Treadmill (Workout #2) | – | 5 min |
Dumbbell IYT Raises | 8, 6, 6 | 2-3 min |
Barbell Upright Row | 12, 10, 8 | 2-3 min |
Clean and Press | 10, 8, 6 | 2-3 min |
Barbell Hip Thrust | 12, 10, 8 | 1-2 min |
Wednesday
Workout | Reps | Rest |
---|---|---|
Front Squat to Overhead Press | 10, 8, 6 | 2-3 min |
Dumbbell Man maker | 8 x 2 | 2-3 min |
Barbell Bent-over Row | 12, 10, 8 | 2-3 min |
Machine Leg Press | 12, 10, 8 | 2-3 min |
Calf Raises | 12, 10, 8 | 1-2 min |
15-min HIIT Abs (Workout #5) | – | – |
Friday
Workout | Reps | Rest |
---|---|---|
HIIT Cross Trainer (Workout #4) | 10-min | 2-3 min |
Bicycling (workout #3) | 10-min | 2-3 min |
Barbell Bench Press | 12, 10, 8 | 2-3 min |
DB Reverse Lunges | 10, 8, 8 | 2-3 min |
Barbell T Bar Row | 12, 10, 8 | 2-3 min |
Face Pull | 12, 10, 8 | 2-3 min |
Week 3
- Day 1: HIIT Treadmill + Bicycling + Weight Training
- Day 2: Cross Trainer + Full Body HIIT + Weight Training
- Day 3: Strength Training + HIIT Core workout
Monday
Workout | Reps | Rest |
---|---|---|
Treadmill (workout #2) | 15-min | 2 min |
Bicycling (workout #3) | 10-min | 2-3 min |
Standard Deadlift | 6, 4, 2 | 2-3 min |
Barbell High Pull | 10 x 2 | 2-3 min |
Bench Dips | 10 x 2 | 1-2 min |
Hack Squat | 10 x 2 | 2-3 min |
Wednesday
Workout | Reps | Rest |
---|---|---|
HIIT Cross Trainer (Workout #4) | 10-min | 2-3 min |
HIIT Full Body (workout #1) | 20-min | 3-5 min |
Barbell Overhead Press | 10 x 2 | 2-3 min |
Narrow Grip Bench Press | 10 x 2 | 2-3 min |
One-arm Dumbbell Row | 10 x 2 | 2-3 min |
Dumbbell Pullover | 10 x 2 | 2-3 min |
Friday
Workout | Reps | Rest |
---|---|---|
Barbell Back Squat | 15, 12, 10 | 2-3 min |
Dead Hang | Two times | 2-3 min |
Dumbbell IYT Raises | 8 x 2 | 2-3 min |
Barbell Hip Thrust | 10 x 2 | 2-3 min |
Leg Curl | 12, 10, 8 | 2-3 min |
HIIT Core (Workout #5) | 15-min | – |
Week 4
- Day 1: Treadmill + HIIT Full Body + Weight Training
- Day 2: Strength Training + LIIS
- Day 3: Cross Trainer + HIIT Core Workout + Weight Training
Monday
Workout | Reps | Rest |
---|---|---|
Treadmill Workout #2 | 15-min | 3-5 min |
HIIT Core Workout #5 | 15-min | 3-5 min |
Incline Bench Press | 12, 10, 8 | 2-3 min |
Machine Leg Press | 12, 10, 8 | 2-3 min |
Lat Pulldown | 12, 10, 8 | 2-3 min |
Wednesday
Workout | Reps | Rest |
---|---|---|
Deadlift | 6, 4, 3, 2 | 2-3 min |
Arnold Press | 10 x 2 | 2-3 min |
Cable Seated Rowing | 12, 10, 8 | 2-3 min |
Face Pull | 10 x 2 | 2-3 min |
Triceps Rope Pushdown | 12, 10, 8 | 1-2 min |
LISS Workout #6 | 20-min | – |
Friday
Workout | Reps | Rest |
---|---|---|
Cross Trainer Workout #2 | 10-min | 2-3 min |
HIIT Core Workout #5 | 15-min | 3-5 min |
Barbell Bench Press | 12, 10, 8 | 2-3 min |
Barbell Squat | 12, 10, 8 | 2-3 min |
Kettlebell Swings | 10 x 2 | 2-3 min |
Biceps Curl | 10 x 2 | 1-2 min |
Workouts for the 3 Day Fat Loss Workout Plan
Workout #1 – Full Body HIIT
20-minutes full-body high-intensity interval training
There will be ten exercises and will be done in a couple of rounds to complete twenty minutes of the total body HIIT workout.
- Jump Squat – 30 seconds work, 30 seconds rest
- Mountain Climbers – 20 seconds work, 40 seconds rest
- Burpees – 30 seconds work, 30 seconds rest
- Reverse Crunches – 20 seconds work, 40 seconds rest
- Squat – 30 seconds work, 30 seconds rest
- Leg raises – 20 seconds work, 40 seconds rest
- Jumping Jacks – 20 seconds work, 40 seconds rest
- Flutter Kicks – 20 seconds work, 40 seconds rest
- Inchworm – 30 seconds work, 30 seconds rest
- Heel Touch Crunches – 20 seconds work, 40 seconds rest
Related: 30-minutes full-body HIIT
Workout #2 – Treadmill
15-Minute HIIT Treadmill
- 2-min warm-up at a slow speed
- 4-minute run at a moderate pace (60% of your MHR).
- 2-minute recovery walk at a slower pace (4-6 KMPH)
- 3-minute run at a moderate pace (70% of your MHR)
- 2-minute recovery walk at a slower pace (4-6 KMPH)
- 15-second sprint (run as fast as you can)
- 90-sec Slow down
Estimated Calories Burned: 180-220
Related: HIIT Treadmill Workout For Fat Loss
Workout #3 – Bicycling
10-minute Interval Stationary Bike Training
- 2 minutes warm up at 40 to 50 percent maximum heart rate
- 3 minutes High-Intensity at 65-70 percent of your MHR
- 1 minute Low-Intensity Cycling at 40 to 50 percent of your MHR
- 2 minutes High-Intensity Cycling at 70 to 90 percent of your MHR
- 1-minute slow down at 30-40 percent of your MHR
- 1-minute cycling as fast as you can
Estimated Calories Burned: 100-120
Workout #4 – Cross Trainer or Jumping Rope
Do jumping rope or cross-trainer for 10 minutes at your own pace and intensity.
The faster you do, the more calories you burn and vice versa.
Approximately 100 to 120 calories you’ll burn in 10 minutes.
Workout #5 – Core Workouts
I’ll share three separate 15 minutes of high-intensity core training that you can do on different days if you like.
Each part includes seven to eight exercises and will be done in two rounds to complete fifteen minutes of training.
Part 1
- Dumbbell Side Bend – 10 reps each side
- Mountain Climbers– 30 seconds work, 30 seconds rest
- Heel Touch Crunches– 20 seconds work, 40 seconds rest
- Bicycle Crunches – 20 seconds work, 40 seconds rest
- Plank knee to elbow – 20 seconds work, 40 seconds rest
- Lying Leg Raise – 20 seconds work, 40 seconds rest
- Russian Twist– 20 seconds work, 40 seconds rest
Part 2
- Reverse crunch – 30 seconds work, 30 seconds Rest
- Plank – 45 seconds hold, 15 seconds rest
- Side Plank– Hold 20 seconds each side, 30 seconds rest once you complete on both sides.
- V-ups Crunches– 20 seconds work, 40 seconds rest
- Knee To Outside Elbow Plank – 20 seconds work, 40 seconds rest
- Flutter Kicks – 20 seconds work, 40 seconds rest
- Cable Crunches – Two sets of 10 reps each
Part 3
- Bird Dog – 20 seconds hold each side, then 20 seconds rest.
- Flutter Kicks – 20 seconds work, 40 seconds rest
- V Sit Hold – 20 seconds work, 40 seconds rest
- Tabletop Crunch – 20 seconds work, 40 seconds rest
- Hanging Knee Raise – Do as many reps as possible in two sets
- Side Hip Raise – 20 seconds work, 40 seconds rest
- Crouch Hover Plank – 45 seconds hold, 15 seconds rest
- Extended Plank – 30 seconds hold, 15 seconds rest
Workout #6 Low-intensity steady state (LISS) or Slow Cardio
20-minute low-intense cardio
Do the below exercises at your self-pace.
- High Knees
- Jump Squat
- Mountain Climbers
- Jumping Jacks
- Pushups
- Reverse Crunches
- Burpees
- Squat
- Leg raises
- Flutter Kicks
3 Day Workout Plan For Weight Loss PDF
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Related articles:
References
- 1Effects of aerobic and resistance training on body mass and fat mass in overweight or obese adults – Journal of Applied Physiology
- 2