A Balanced Workout Routine for Weight Loss
Looking for a balanced workout routine that includes both running and weightlifting? Look no further. We’ve created one for you to follow! Keep in mind that it’s important to start with a warm-up before each session and cool down afterward. Additionally, it’s recommended to consult with a fitness professional or healthcare provider before starting a new exercise program. Here’s a sample workout routine:
Monday: Full Body Strength Training
- Warm-up (5-10 minutes): Jumping jacks, dynamic stretching
- Strength Training:
- Squats: 3 sets x 10-12 reps
- Bench Press: 3 sets x 10-12 reps
- Bent-over Rows: 3 sets x 10-12 reps
- Overhead Press: 3 sets x 10-12 reps
- Plank: 3 sets x 30-60 seconds
Tuesday: Running
- Warm-up (5-10 minutes): Light jogging, dynamic stretching
- Cardio/Running:
- Interval Run: 30 seconds sprint, 1 minute jog (repeat for 20-30 minutes)
- Cool down with a 5-10 minute light jog or walk
Wednesday: Active Recovery
- Rest day or engage in low-intensity activities like walking, yoga, or swimming.
Thursday: Upper Body Strength Training
- Warm-up (5-10 minutes): Jumping jacks, dynamic stretching
- Strength Training:
- Pull-ups or Lat Pulldowns: 3 sets x 10-12 reps
- Dumbbell Rows: 3 sets x 10-12 reps per arm
- Push-ups: 3 sets x 15-20 reps
- Tricep Dips: 3 sets x 15-20 reps
- Bicep Curls: 3 sets x 12-15 reps
Friday: Running and Core Workout
- Warm-up (5-10 minutes): Light jogging, dynamic stretching
- Cardio/Running:
- Steady-state run: 30-40 minutes at a moderate pace
- Core Workout:
- Plank variations: 3 sets x 30-60 seconds
- Russian Twists: 3 sets x 20 reps (10 per side)
- Leg Raises: 3 sets x 15-20 reps
Saturday: Rest or Active Recovery
- Rest day or engage in low-intensity activities like walking, yoga, or swimming.
Sunday: Lower Body Strength Training
- Warm-up (5-10 minutes): Jumping jacks, dynamic stretching
- Strength Training:
- Deadlifts: 3 sets x 10-12 reps
- Lunges: 3 sets x 12-15 reps per leg
- Leg Press: 3 sets x 12-15 reps
- Calf Raises: 3 sets x 15-20 reps