5 Day Workout Routine for Weight Loss and Toning w/PDF

Following a good training program, consuming a balanced diet, and maintaining a little discipline will help you lose weight, tone muscles, and improve your shape.

Studies recommend an effective weight loss workout plan must include cardio and strength. Combining both will help you reduce weight, increase strength, build lean mass, and improve cardiovascular fitness.1 Bellicha, Alice et al. “Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies.” Obesity reviews : an official journal of the International Association for the Study of Obesity vol. 22 Suppl 4,Suppl 4 (2021): e13256. doi:10.1111/obr.13256, 2Ho, Suleen S et al. “The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial.” BMC public health vol. 12 704. 28 Aug. 2012, doi:10.1186/1471-2458-12-704, 3Willis, Leslie H et al. “Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults.” Journal of applied physiology (Bethesda, Md. : 1985) vol. 113,12 (2012): 1831-7. doi:10.1152/japplphysiol.01370.2011

And based on this rule, I’ve designed an ultimate 5 day workout routine for weight loss and toning. This program is for all fitness enthusiasts, from males to females.

I’ve also shared a pdf of this workout plan so you can download and use it offline.

Routine Overview

5 Day Workout Routine for Weight Loss and Toning
Suggested Program Duration16-24 weeks
Workout TypeCardio and Resistance Training
PurposeReduce weight and tone muscles
Duration/session60-75 minutes
Suitable forMen and Women
Workout LevelBeginner to Intermediate
Succeeding Workout Plan 6-day weight loss workout plan
Download Routine5-Day Weight Loss Workout Plan PDF

5 Day Workout Routine to Lose Weight, Tone Muscles, & Build Mass for Males and Females

  • Monday: LISS Cardio
  • Tuesday: Hypertrophy Strength Workout
  • Wednesday: High-Intensity Interval Training
  • Thursday: OFF
  • Friday: Endurance Weight Training
  • Saturday: LISS Cardio
  • Sunday: OFF

Day 1 – LISS Cardio

LISS is the initial for Low-intensity Steady State. It is a form of cardio workout performed at a low to moderate pace, typically at 40-65 percent of your maximum heart rate.

The LISS cardio helps improve endurance and cardiovascular health and increases your fitness to perform HIIT.

ExerciseActivity TimeInterval Time
Treadmill15 minutes2-3 min
Bicycling10 minutes2-3 min
Elliptical Cross Trainer5 minutes2-3 min
Abs Workout10 minutes
5-day weight loss and toning workout routine

Day 2 – Hypertrophy Strength Workout

ExerciseReps x SetsInterval Time
Smith Machine Back Squat15 x 32-3 min
Smith Machine Bench Press12 x 32-3 min
Barbell Overhead Press12 x 32-3 min
Bent-over Barbell Row12 x 32-3 min
One-arm Dumbbell Row12 x 31-2 min
Treadmill (Cool-down)5-minute
5-day workout plan to tone muscle and lose weight

Day 3 – High-Intensity Interval Training

HIIT is a time-efficient cardio program to promote weight loss and improve cardiovascular fitness.

It requires you to perform exercises at a higher intensity for a certain duration, followed by a little interval.

Here’s a workout you can do on your third day of a five-day routine.

  • Perform each exercise for 15 to 20 seconds at maximum effort, followed by 30 seconds of rest.
  • You can take two to three minutes of break between each round.
  • It will take around 30 minutes to complete this season.
Round 1Round 2Round 3
Jumping JackAnkle HopsSquat Jump
Mountain ClimberShoulder TapsPushups
SquatsCrunchesFlutter Kicks
Heel TapsBurpeeBear Crawl
Jumping LungePlank Ankle TapsCrossbody Mt. Climber
Plank JackCurtsy LungeInchworm
Sprint in PlaceFrog Squat JumpPulses with Squat Jump

Day 4 – Endurance Weight Training

Perform as many rounds as possible (AMRAP) in forty-five minutes.

Keep the rest between exercises as short as you can.

 Kettlebell Swings15/arm
Dumbbell Thrusters15
Bench Press15
Dumbbell Squat15
Seated Row15
Lateral Raises15/arm
Pec Deck Fly15

You can perform the exercises at your selected pace, but make sure to push your limits to challenge yourself.

Day 5 – LISS Cardio

ExerciseActivity TimeInterval Time
Treadmill15 minutes2-3 min
Bicycling10 minutes2-3 min
Elliptical Cross Trainer5 minutes2-3 min
Abs Workout10 minutes

Diet for Weight Loss and Toning Muscles

The right diet program is necessary for healthy weight loss.

A balanced diet must include fiber, lean protein, and low-fat and carb foods that provide enough nutrients and keep you full for a longer duration.

Consuming low-calorie foods can help you stay in a caloric deficit and reduce weight.

Here’s a list of foods and drinks you can integrate into your diet to increase fat loss.

  • Salad
  • Oatmeal
  • Fruits
  • Salmon
  • Eggs
  • Seafood
  • Chicken Breast
  • Turkey Breast
  • Lean Beef
  • Green Tea/Black Coffee
  • Colorful Veggies
  • Veg and Non-veg Soup
  • Whey Isolate Protein

Frequently Asked Questions (FAQs)

Is training 5 days a week enough for weight loss?

Working out 225 to 420 minutes a week helps increase weight loss, a study published on the National Institute of Health website showed.4 Swift, Damon L et al. “The role of exercise and physical activity in weight loss and maintenance.” Progress in cardiovascular diseases vol. 56,4 (2014): 441-7.doi:10.1016/j.pcad.2013.09.012 It means if you perform cardio and resistance training 60-90 minutes a day, five times a week, it will be enough to shed some kilos.

Do exercises alone reduce weight?

Exercise may help you reduce weight, but not significant. Weight loss occurs when you stay in a calorie deficit for a considerable time. If you focus on diet and perform cardio and strength training, you can get rid of excess kilos, strengthen muscles and bones, and improve your shape.

How much weight can you lose every week?

Losing weight depends on one person to another. Some people lose weight more quickly than others, while some struggle to see any outcome.

An article published by Mayo Clinic suggests setting realistic goals and recommends losing 1-2 pounds a week by cutting 500 to 1,000 calories daily through a lower-calorie diet and regular physical activity.


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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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