3 Day Workout Routine for Weight Loss with PDF

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

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

Wednesday

Friday

Week 2

• Day 1: HIIT Treadmill + Weight Training
• Day 2: Weight Training + Core Workout
• Day 3: HIIT Cross Trainer + Bicycling + Strength Training

Monday

Wednesday

Friday

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

Wednesday

Friday

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

Wednesday

Friday

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.

1. Jump Squat – 30 seconds work, 30 seconds rest
2. Mountain Climbers – 20 seconds work, 40 seconds rest
3. Burpees – 30 seconds work, 30 seconds rest
4. Reverse Crunches – 20 seconds work, 40 seconds rest
5. Squat – 30 seconds work, 30 seconds rest
6. Leg raises – 20 seconds work, 40 seconds rest
7. Jumping Jacks – 20 seconds work, 40 seconds rest
8. Flutter Kicks – 20 seconds work, 40 seconds rest
9. Inchworm – 30 seconds work, 30 seconds rest
10. 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

1. Dumbbell Side Bend – 10 reps each side
2. Mountain Climbers– 30 seconds work, 30 seconds rest
3. Heel Touch Crunches– 20 seconds work, 40 seconds rest
4. Bicycle Crunches – 20 seconds work, 40 seconds rest
5. Plank knee to elbow – 20 seconds work, 40 seconds rest
6. Lying Leg Raise – 20 seconds work, 40 seconds rest
7. Russian Twist– 20 seconds work, 40 seconds rest

Part 2

1. Reverse crunch – 30 seconds work, 30 seconds Rest
2. Plank – 45 seconds hold, 15 seconds rest
3. Side Plank– Hold 20 seconds each side, 30 seconds rest once you complete on both sides.
4. V-ups Crunches– 20 seconds work, 40 seconds rest
5. Knee To Outside Elbow Plank – 20 seconds work, 40 seconds rest
6. Flutter Kicks – 20 seconds work, 40 seconds rest
7. Cable Crunches – Two sets of 10 reps each

Part 3

1. Bird Dog – 20 seconds hold each side, then 20 seconds rest.
2. Flutter Kicks – 20 seconds work, 40 seconds rest
3. V Sit Hold – 20 seconds work, 40 seconds rest
4. Tabletop Crunch – 20 seconds work, 40 seconds rest
5. Hanging Knee Raise – Do as many reps as possible in two sets
6. Side Hip Raise – 20 seconds work, 40 seconds rest
7. Crouch Hover Plank – 45 seconds hold, 15 seconds rest
8. 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.

1. High Knees
2. Jump Squat
3. Mountain Climbers
4. Jumping Jacks
5. Pushups
6. Reverse Crunches
7. Burpees
8. Squat
9. Leg raises
10. Flutter Kicks

3 Day Workout Plan For Weight Loss PDF

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Related articles:

• 1 Hour Gym Workout To Lose Weight

• The Best Weekly HIIT Workout Plan For Newbie & Pro

• 1 Hour Gym Workout To Lose Weight

References

• 1
  Effects of aerobic and resistance training on body mass and fat mass in overweight or obese adults – Journal of Applied Physiology
• 2
  Defining the Optimal Dietary Approach for Safe, Effective and Sustainable Weight Loss in Overweight and Obese Adults – Healthcare (Basel)