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

Goal Lose weight and build muscle
Duration 12 weeks
Frequency3 days a week
Duration of
one session
60-90 minutes
Estimated Daily
Calories Burned
750-1000
Suitable forMen and Women
DifficultyBeginner to Intermediate
PDFAt the bottom
Alternate Plan4-Week routine
for Weight Loss
summary of the 3 day weight loss workout routine

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.

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3 Day Weight Loss Workout Routine

3 Day fat loss workout plan

Week 1

  • Day 1 – Full Body HIIT + Weight Training
  • Day 2 – Strength Training + LIIS
  • Day 3 – Core Workout + Weight Training

Monday

WorkoutRepsRest
20-minutes Full Body HIIT
(Workout #1)
5-minutes
Barbell Bench Press15, 12, 102-3 min
Tricep Rope Pushdown12, 10, 101-2 min
Barbell Bent-over Rowing12, 10, 102-3 min
Barbell Romanian Deadlift8, 6, 62-3 min

Wednesday

WorkoutRepsRest
Deadlift6, 4, 3, 22-3 min
Lat Pulldown15, 12, 102-3 min
Military Press12, 10, 82-3 min
Face Pull12, 10, 82-3 min
DB Lunges10, 8, 81-2 min
20-minute LISS
(Workout #6)
3-day weight loss workout plan

Friday

WorkoutRepsRest
15 HIIT Core Workout #53-5 min
Barbell Back Squat15, 12, 102-3 min
Single-arm DB Rowing12, 10, 82-3 min
Dumbbell Pullover10, 8, 82-3 min
Incline DB Bench Press12, 10, 82-3 min

Week 2

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

Monday

WorkoutRepsRest
15-min Treadmill
(Workout #2)
5 min
Dumbbell IYT Raises8, 6, 62-3 min
Barbell Upright Row12, 10, 82-3 min
Clean and Press10, 8, 62-3 min
Barbell Hip Thrust12, 10, 81-2 min

Wednesday

WorkoutRepsRest
Front Squat  to Overhead Press10, 8, 6 2-3 min
Dumbbell Man maker8 x 22-3 min
Barbell Bent-over Row12, 10, 82-3 min
Machine Leg Press12, 10, 82-3 min
Calf Raises12, 10, 81-2 min
15-min HIIT Abs (Workout #5)
3 day weight loss workout routine

Friday

WorkoutRepsRest
HIIT Cross Trainer
(Workout #4)
10-min2-3 min
Bicycling (workout #3)10-min2-3 min
Barbell Bench Press12, 10, 82-3 min
DB Reverse Lunges10, 8, 82-3 min
Barbell T Bar Row12, 10, 82-3 min
Face Pull12, 10, 82-3 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

WorkoutRepsRest
Treadmill (workout #2)15-min2 min
Bicycling (workout #3)10-min2-3 min
Standard Deadlift6, 4, 22-3 min
Barbell High Pull10 x 22-3 min
Bench Dips10 x 21-2 min
Hack Squat10 x 22-3 min

Wednesday

WorkoutRepsRest
HIIT Cross Trainer
(Workout #4)
10-min2-3 min
HIIT Full Body (workout #1)20-min3-5 min
Barbell Overhead Press10 x 22-3 min
Narrow Grip Bench Press10 x 22-3 min
One-arm Dumbbell Row10 x 22-3 min
Dumbbell Pullover10 x 22-3 min

Friday

WorkoutRepsRest
Barbell Back Squat15, 12, 102-3 min
Dead HangTwo times2-3 min
Dumbbell IYT Raises8 x 22-3 min
Barbell Hip Thrust10 x 22-3 min
Leg Curl12, 10, 82-3 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

WorkoutRepsRest
Treadmill Workout #215-min3-5 min
HIIT Core Workout #515-min3-5 min
Incline Bench Press12, 10, 82-3 min
Machine Leg Press12, 10, 82-3 min
Lat Pulldown12, 10, 82-3 min

Wednesday

WorkoutRepsRest
Deadlift6, 4, 3, 22-3 min
Arnold Press10 x 22-3 min
Cable Seated Rowing12, 10, 82-3 min
Face Pull10 x 22-3 min
Triceps Rope Pushdown12, 10, 81-2 min
LISS Workout #620-min

Friday

WorkoutRepsRest
Cross Trainer Workout #210-min2-3 min
HIIT Core Workout #515-min3-5 min
Barbell Bench Press12, 10, 82-3 min
Barbell Squat12, 10, 82-3 min
Kettlebell Swings 10 x 22-3 min
Biceps Curl10 x 21-2 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.

  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


Disclosure: Some of the links in this post are affiliate links so if you buy through them, I'll get a kickback from.

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