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A Simple 12 Week Weight Loss Workout

Weight Loss Workout 

Using a simple weight loss workout program for men is an excellent way to drop excess body fat and lean out quickly. Paired with a healthy eating plan, a 12 week weight loss workout plan can get you the results you’ve been striving for and help you drop up to 12-25 pounds of fat! Use the men’s weight loss workout routines below to get started today!

Cardiovascular Weight Loss Workouts 

To enhance weight loss, aim to complete cardiovascular, or aerobic, workouts most days of the week. A 2012 study published in Obesity found that following a healthy diet and getting 45 minutes of aerobic exercise in most days of the week is associated with a lower body mass index (BMI), waist circumference, and body fat percentage.

Choose one or more of the following cardiovascular exercises during a men’s weight loss workout routine:

  • Walking uphill
  • Jogging
  • Cycling
  • Swimming
  • Stair climbing
  • Using an elliptical machine
  • Rowing
  • Playing basketball
  • Playing soccer
  • Rope jumping

Choose continuous cardiovascular exercise at a moderate intensity for 45 minutes or try high-intensity interval training (HIIT) for 20-30 minutes. During HIIT you alternate high-intensity aerobic exercise with lower-intensity recovery periods.

For example, after warming up you might alternate sprinting for 30-60 seconds with jogging for 1-2 minutes.

Strength Weight Loss Workouts strength weight loss workout

Strength training helps you build muscle, which increases your metabolism so you can burn extra calories during workouts and all throughout the day. During your 12 week weight loss plan, switch up muscle groups you work to avoid training the same muscles two days in a row. For example, you might try:

  • Day #1:legs, glutes, calves, and abs
  • Day #2:back, shoulders, and abs
  • Day #3:chest, arms, and abs
  • Day #4: rest, yoga, or walking
  • Day #5: legs, glutes, calves, and abs
  • Day #6: back, shoulders, and abs
  • Day #7: chest, arms, and abs
  • Day #8rest, yoga, or walking
  • Day #9: repeat day #1

Aim for 3-5 sets of each strength training exercise you choose, and complete 10-20 repetitions per set if you can.

At-Home Circuit Training Workout Plans for Men to Lose Weight

No gym membership? No problem! Try the following circuit training workouts you can do from the comfort of home. Alternate exercises from the aerobic group with those in the strength training group:

Aerobic Exercises

  • Burpees
  • Rope jumping
  • High knees
  • Jogging in place
  • Jumping jacks
  • Side to side hops
  • Front to back hops
  • Skaters
  • Jump squats
  • Alternating jumping lunges
  • Mountain climbers
  • Plank jacks

Strength Training Exercises

Legs

  • Dumbbell squats
  • Squat to press
  • Squats with medicine ball throws
  • Dumbbell deadlifts
  • Alternating dumbbell lunges
  • Walking dumbbell lunges
  • Box step-ups
  • Box jumps
  • Wall sits
  • Calf raises

Arms

  • Traditional biceps curls
  • Lateral biceps curls
  • Hammer curls
  • Triceps extensions
  • Triceps kickbacks
  • Triceps pushups
  • Triceps dips

Shoulders

  • Standing shoulder press
  • Seated shoulder press
  • Incline shoulder press
  • Front raises
  • Lateral raises
  • Standing upright rows

Chest

  • Bench press
  • Incline chest press
  • Chest flys
  • Pushups

Back

  • Deadlifts
  • Bent-over reverse flys
  • Bent-over rows
  • Single-arm rows
  • Plank rows
  • Back extensions

Abs

  • Sit-ups
  • Crunches
  • V-ups
  • Bicycle crunches
  • Leg raises
  • Plank exercises
  • Russian twists

To effectively use aerobic and strength exercises as part of a circuit training workout, complete one exercise for 30-60 seconds and move on to the next with little to no rest in between sets!

Sample Weight Loss Workout Program for Men

Use the sample weight loss workout program for men below to get lean quickly, increase your energy, and improve health parameters (blood pressure, cholesterol, blood sugar, etc.):

Day # 1 – Continuous Cardio with Leg, Glute, Calve, and Ab Exercises

  • 45 minutes of moderate-intensity jogging, rowing, cycling, or walking uphill
  • 3-5 sets of squat-to-press with dumbbells
  • 3-5 sets of walking dumbbell lunges
  • 3-5 sets of box step-ups
  • 3-5 sets of dumbbell calf raises
  • 5-10 minutes of ab exercises

Day #2 HIIT Cardio with Back, Shoulder, and Ab Exercises

  • 20-30 minutes of HIIT cycling, swimming, or rowing (alternate 30-60 seconds at a high intensity with 1-2 minutes at a lower intensity)
  • 3-5 sets of deadlifts
  • 3-5 sets of alternating bent-over reverse flys with bent-over rows
  • 3-5 sets of standing shoulder press
  • 3-5 sets of alternating dumbbell front raises with dumbbell lateral raises
  • 5-10 minutes of ab exercises

Day #3 Circuit Training with Chest, Arm, and Ab Exercises

Complete 30-60 minutes of the following circuit training routine:

Circuit 1

  • Rope jumping: 1 minute
  • Dumbbell chest press: 1 minute
  • Burpees: 1 minute
  • Dumbbell chest flys: 1 minute
  • Repeat the circuit 1-2 more times
  • Rest for 1-2 minutes

Circuit 2

  • High knees: 1 minute
  • Alternate traditional standing biceps with lateral biceps curls: 1 minute
  • Jumping jacks: 1 minute
  • Standing hammer curls: 1 minute
  • Repeat the circuit 1-2 more times
  • Rest for 1-2 minutes

Circuit 3

  • Side to side hops: 1 minute
  • Triceps extensions: 1 minute
  • Plank jacks: 1 minute
  • Triceps kickbacks: 1 minute
  • Russian twists: 1 minute
  • Repeat the circuit 1-2 more times
  • Rest for 1-2 minutes

Day #4: Rest, Yoga, or Walking for 30-60 minutes

Day #5: Circuit Training with Leg, Glute, Calve, and Ab Exercises

Complete 30-60 minutes of the following circuit training routine:

Circuit 1

  • Front to back hops: 1 minute
  • Squats with medicine ball throws: 1 minute
  • Rope jumping: 1 minute
  • Wall sits: 1 minute
  • Repeat the circuit 1-2 more times
  • Rest for 1-2 minutes

Circuit 2

  • Jumping jacks: 1 minute
  • Box step ups: 1 minute
  • Burpees: 1 minute
  • Alternating dumbbell lunges: 1 minute
  • Repeat the circuit 1-2 more times
  • Rest for 1-2 minutes

Circuit 3

  • Box jumps: 1 minute
  • Mountain climbers: 1 minute
  • Jump squats: 1 minute
  • Plank shoulder touches: 1 minute
  • Alternating jumping lunges: 1 minute
  • Repeat the circuit 1-2 more times
  • Rest for 1-2 minutes

Day #6: HIIT Cardio with Back, Shoulder, and Ab Exercises

  • 20-30 minutes of HIIT running/jogging, stair climbing, or using an elliptical machine
  • 3-5 sets of deadlifts
  • 3-5 sets of alternating bent-over reverse flys with bent-over rows
  • 3-5 sets of upright rows
  • 3-5 sets of alternating dumbbell front raises with dumbbell lateral raises
  • 5-10 minutes of ab exercises

Day #7: Continuous Cardio with Chest, Arm, and Ab Exercises

  • 45 minutes of moderate-intensity stair climbing, swimming, or using an elliptical machine
  • 3-5 sets of wide grip push-ups
  • 3-5 sets of alternating lateral biceps curls with hammer curls
  • 3-5 sets of alternating triceps kickbacks with triceps extensions
  • 3-5 sets of narrow grip/triceps pushups
  • 5-10 minutes of ab exercises

Day #8: Rest, Yoga, or Walking for 30-60 Minutesweight loss workout program for men

After day 8 of your 12 week weight loss workout program for men, repeat the series of workouts above or mix and match cardiovascular with strength workouts based on how much time you have and your preferences. Listen to your body. If you need to take a day off or shorten workouts to help your body recover, do so!

Add Healthy Eating to a Weight Loss Workout Program for MenAdd Healthy Eating to a Weight Loss Workout

Diet is just as important as exercise for weight loss in men, especially men over 40. A 12 week weight loss program to drop 12-25 pounds consists of eating 500-1,000 fewer calories than you burn off through exercise and other daily activities.

Choose the right fat-burning foods and plan out each meal and snack. Pick a good balance of:

  • Non-starchy vegetables, such as spinach, other leafy greens, tomatoes, green beans, asparagus, broccoli, cauliflower, cucumbers, mushrooms, celery, carrots, and bell peppers
  • Nutritious protein foods, including chicken, turkey, fish, seafood, eggs, tofu, dairy foods (cottage cheese or Greek yogurt), plant-based dairy equivalents, or protein shakes
  • Fiber-rich carbohydrates, such whole grains, sweet potatoes, peas, corn, black beans, lentils, and other legumes
  • Healthy fats, including olive oil, other plant oils, fish oil, nuts, seeds, avocados, olives, or nut butters

Consider drinking meal replacement shakes to cut calories for weight loss, and take dietary supplements for men to optimize your health and keep energy levels high.

How Can I Get Additional Fat-Burning Workouts without Going to the Gym?

When signing up for the Fitter Healthier Dad program, you’ll receive personalized workouts you can complete from the comfort of home without a gym membership or expensive equipment! Upon joining you’ll have support and encouragement to increase your chance of:

  • Achieving your goal weight
  • Boosting lean mass
  • Getting fit
  • Becoming healthier overall
  • Increasing energy
  • Being happier

Dads are busy. But making time for yourself and your health benefits your entire family and sets a good example for your kids. Kickstart your fat-loss journey by signing up for the Fitter Healthier Dad free 12-minute at-home fat-burning workout today!

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