Weekly Gym Workout Plan for Weight Loss

Burn Fat Fast: Your Ultimate Weekly Gym Workout Plan for Weight Loss

Losing weight isn’t just about dieting it’s also about moving right. A structured weekly gym workout plan can be the game-changer you need to shed fat, build muscle, and stay energized. Whether you’re new to fitness or want to refocus your routine, this plan is designed for maximum calorie burn and metabolic boost.

🗓 Weekly Gym Workout Schedule

Each day targets a different muscle group or energy system to ensure recovery, consistency, and results.

Day 1: Full-Body Strength Training

Focus: Compound movements to ignite metabolism.

• Squats – 4×12

• Deadlifts – 4×10

• Push-ups – 3×15

• Lat Pulldowns – 3×12

• Planks – 3 sets (hold for 30–60 sec)

🔥 Tip: Lift heavier weights gradually to promote fat loss through muscle growth.

Day 2: HIIT Cardio

Focus: Burn calories quickly with intervals.

• Warm-up: Treadmill walk/jog – 5 min

• 30 sec sprint + 1 min walk (repeat 8x)

• Rowing machine: 10 min moderate pace

• Cooldown stretch – 5 min

🔥 Tip: Keep intensity high but controlled; HIIT burns calories even after you leave the gym.

Day 3: Upper Body Strength

Focus: Sculpt arms, chest, and back.

• Bench Press – 4×10

• Dumbbell Shoulder Press – 3×12

• Bicep Curls – 3×15

• Tricep Dips – 3×15

• Cable Rows – 4×12

🔥 Tip: Pair supersets for time efficiency and muscle fatigue.

Day 4: Active Recovery or Light Cardio

Options:

• Brisk walking (45 min)

• Yoga or stretching session

• Low-intensity cycling

🔥 Tip: Recovery is essential for fat loss. Never skip it!

Day 5: Lower Body Strength

Focus: Glutes, hamstrings, quads.

• Lunges – 4×12 (each leg)

• Leg Press – 4×10

• Romanian Deadlifts – 3×12

• Calf Raises – 3×20

• Glute Bridges – 3×15

🔥 Tip: Emphasize form. Add resistance bands to activate glutes more effectively.

Day 6: Full-Body Circuit Training

Focus: Burn fat with fast-paced compound moves.
Circuit (Repeat 3x):

• Jump Squats – 15 reps

• Kettlebell Swings – 20 reps

• Mountain Climbers – 30 sec

• Burpees – 10 reps

• Battle Ropes – 30 sec

🔥 Tip: Keep rest between exercises to 30 seconds or less to maintain high heart rate.

Day 7: Rest and Reflect

• Foam roll tight areas

• Review progress

• Hydrate and meal prep for next week

🔥 Tip: Weight loss is about sustainability. Use this day to reset mentally and physically.

🥗 Gym Workout + Diet = Weight Loss Success

Even the best workout plan won’t work without proper nutrition. Combine this gym routine with:

• High-protein meals

• Whole foods (fruits, vegetables, lean meats, grains)

• Plenty of water

• A consistent calorie deficit

🏆 Pro Tips for Gym Fat Loss

• Track your workouts to measure progress.

• Don’t fear the weights—muscle helps burn fat!

• Sleep at least 7–8 hours for better recovery.

• Stay consistent. Results build week by week.

🔁 Weekly Routine Summary Table

💪 Start This Plan Today!

A weekly gym workout plan for weight loss is not just about burning calories—it’s about building lifelong fitness habits. Start with this blueprint, and adjust as your endurance and strength improve.

👉 Need a personalized meal plan to match this workout? Check our nutrition guides next!