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
| Suggested Program Duration | 16-24 weeks |
| Workout Type | Cardio and Resistance Training |
| Purpose | Reduce weight and tone muscles |
| Sessions/week | Five |
| Duration/session | 60-75 minutes |
| Suitable for | Men and Women |
| Workout Level | Beginner to Intermediate |
| Succeeding Workout Plan | 6-day weight loss workout plan |
| Download Routine | 5-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.
| Exercise | Activity Time | Interval Time |
|---|---|---|
| Treadmill | 15 minutes | 2-3 min |
| Bicycling | 10 minutes | 2-3 min |
| Elliptical Cross Trainer | 5 minutes | 2-3 min |
| Abs Workout | 10 minutes | – |
Day 2 – Hypertrophy Strength Workout
| Exercise | Reps x Sets | Interval Time |
|---|---|---|
| Smith Machine Back Squat | 15 x 3 | 2-3 min |
| Smith Machine Bench Press | 12 x 3 | 2-3 min |
| Barbell Overhead Press | 12 x 3 | 2-3 min |
| Bent-over Barbell Row | 12 x 3 | 2-3 min |
| One-arm Dumbbell Row | 12 x 3 | 1-2 min |
| Treadmill (Cool-down) | 5-minute | – |
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 1 | Round 2 | Round 3 |
|---|---|---|
| Jumping Jack | Ankle Hops | Squat Jump |
| Mountain Climber | Shoulder Taps | Pushups |
| Squats | Crunches | Flutter Kicks |
| Heel Taps | Burpee | Bear Crawl |
| Jumping Lunge | Plank Ankle Taps | Crossbody Mt. Climber |
| Plank Jack | Curtsy Lunge | Inchworm |
| Sprint in Place | Frog Squat Jump | Pulses 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.
| Exercises | Reps |
|---|---|
| Kettlebell Swings | 15/arm |
| Dumbbell Thrusters | 15 |
| Bench Press | 15 |
| Dumbbell Squat | 15 |
| Seated Row | 15 |
| Lateral Raises | 15/arm |
| Pulldown | 15 |
| Pec Deck Fly | 15 |
You can perform the exercises at your selected pace, but make sure to push your limits to challenge yourself.
Day 5 – LISS Cardio
| Exercise | Activity Time | Interval Time |
|---|---|---|
| Treadmill | 15 minutes | 2-3 min |
| Bicycling | 10 minutes | 2-3 min |
| Elliptical Cross Trainer | 5 minutes | 2-3 min |
| Abs Workout | 10 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. 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.
References
- 1Bellicha, 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
