Workout Program For Weight Loss: 7 Days Schedule

Do you want to begin a weight loss program with exercise, but don’t know where to start? Well, first, congratulations! You’ve taken the first step to better health, a lower BMI and an all-around better quality of life.

In this guide, you’re going to discover:

  • How to work out almost every day in a healthy way
  • How to use exercise to help you lose weight
  • When it’s best to exercise – and when it’s best to rest

Let’s get working out! Here’s your seven day workout program for weight loss!

Day 1: Monday

Type of exercise: Running
Time spent: 30 minutes
Calories burned: 520
Benefits: Core strength, cardiovascular
Safety: 5

On Monday, start your week off right with a good running session. Running is safe for most people – we’ll talk about that in a minute – and is a great addition to your weight loss program. You’ll burn calories, lose fat and lower your BMI very easily.

Running isn’t for everyone. In fact, most people either crave it or they loathe it. But if you’re part of the group who craves it, we guarantee you’re going to have great success with running. Never run before? That’s okay! You can start with jogging a few blocks and then building up to as many miles as you like!

As we mentioned, running is safe for most people, but there are a few populations who should take care when beginning to run. These include people with arthritis, heart conditions, women who may be pregnant and seniors who have not run before. Talk to your doctor before you begin a running routine.

  • Running isn’t for everyone – you love it or you loathe it
  • This activity, however, can help you burn thousands of calories per hour
  • Talk to your doctor if you have any special health considerations before beginning to run

Day 2: Tuesday

Type of exercise: Yoga
Time spent: 30 minutes
Calories burned: 140
Benefits: Core strength, stretching, relaxation
Safety: 9

On Tuesday, you’re going to feel the burn from your run yesterday, so it’s time to do a little stretching. Don’t worry, though. It’s not just a stretch you’re in for. Yoga is one of the most delightful, relaxing and even fun exercises you can add to your weight loss program!

You don’t have to go to a fancy, expensive yoga studio to lower your BMI with yoga. Instead, you can simply download an app on your phone, or check out some videos on YouTube. We have our favorites, but we know you’ll find your own.

You also don’t have to have a yoga mat! Just a soft towel or two will do just fine. Ensure, however, that your surface grips the floor. This will minimize the chance of slips and falls while you practice yoga.

Many people find yoga fun, relaxing and a great stress reliever. There really aren’t many people who can’t do yoga, so give it a try!

  • Yoga will help you burn calories in a relaxing way
  • There are very few people who won’t be successful with yoga for weight loss
  • You don’t have to go to yoga class – just find a class on the internet!

Day 3: Wednesday

Type of exercise: Light resistance training
Time spent: 45 minutes
Calories burned: 175
Benefits: Targeted muscle groups, core strength
Safety: 8

“What is resistance training” you may ask. Well, the first thing that may come to your mind is a bunch of sweaty people lifting weights in the gym, pressing 150 pound weights on a bench. Nope! It doesn’t have to be like that at all!

Resistance training is any exercise that is designed to strengthen your muscles. Usually just a few muscles at a time. But you don’t have to lift weights to do that. You can uses your own body weight, smaller dumbbells, even cans of soup!

And again, you don’t have to join an expensive gym – do your exercise at home if you like. Find a video or an app you love that gives you variety in your workout, then have fun in the privacy of your own home!

  • Resistance training doesn’t mean you have to lift weights in a gym
  • You can exercise at home and reduce BMI
  • Resistance training is a great addition to any weight loss program

Day 4: Thursday

Type of exercise: Heavy gym training
Time spent: Varies
Calories burned: Varies
Benefits: Targeted muscle groups, core strength, cardiovascular
Safety: 7

You’re going to love Thursday. Maybe not at first, but after a couple weeks you’re going to wish every day was Thursday. It’s “heavy gym training” day and it’s an essential part of your weight loss program.

You don’t have to be a gym member to enjoy your Thursdays. Most health clubs offer “visitor” passes you can buy for just a few dollars each time. However, do the math and make sure you’re not paying too much by just paying for this pass.

On your heavy gym training day, you’ll do a variety of activities, depending on what you love! Hop on the treadmill, then run through the circuit training equipment. Or ride the elliptical then hit the free weights.

If you’re at all confused about the gym, talk to a personal trainer! Your first consult is usually free, so get the scoop before you work out!

The key to your Thursday workout is to push, push, push … but in a safe way of course. This should be an intense workout, so don’t be surprised if you’re sore tomorrow!

  • What you do on your gym day is up to you – but you can really reduce your BMI
  • We recommend that you price memberships versus visitor passes to find the best deal
  • If you’re unsure what to do at the gym, talk to a personal trainer for great advice

Day 5: Friday

Type of exercise: Low intensity training and cardio
Time spent: 60 minutes
Calories burned: Varies
Benefits: Targeted muscle groups, core strength, cardiovascular
Safety: 9

On Friday, you’ll have a bit more of a free choice as to what you do at the gym or at home, and you won’t have to push as hard as you did yesterday. Take it nice and easy, but be sure you get your heart rate up and that you’re exerting moderate effort.

You can spend your Friday at home or at the gym – that’s up to you. Some exercises you can do are jogging or swimming for your cardio, then maybe you’d enjoy some resistance bands or body weight exercises to help you strengthen your muscles.

Again, it’s up to you. We’ve recommended around 60 minutes, but even 30 to 45 are quite alright! It’s up to you how you want to sculpt your workout, but aim for about 50-70% of your maximum heart rate as your target. This allows you to lower your BMI and also to help prevent soreness from yesterday’s workout!

  • On Friday, you’re going to want to lower the intensity of your workout a bit
  • What you do is up to you, but keep your heart rate around 50-70% of maximum
  • You can spend Friday’s workout time at the gym or at home

Day 6: Saturday

Type of exercise: None
Time spent: None
Calories burned: None
Benefits: Recovery, relaxation
Safety: 10

If you though Thursday was great, you’re going to love Saturday! On Saturday, you’re not going to work out at all! Everyone’s body needs a day to rest, recover and recharge, so take advantage of your day off work and just chill on Saturday.

Why did we choose Saturday? Well, we figured you’re going to be lowering your BMI anyway. Most people spend their Saturdays out and about with family, on the beach, doing yardwork, playing flag football or other activities that will elevate your heart rate.

If you choose to simply spend your Saturday on the couch, that’s fine too! Just make sure you stick with a healthy diet and don’t use the day as a “binge” day. That will make all your hard work virtually disappear – so be smart and sensible in your activity and your diet.

  • Saturday is your day of rest, so enjoy it!
  • Most people are relatively active on Saturdays anyway, so don’t worry
  • Be sure you enjoy healthy foods and don’t binge on your weight loss program

Day 7: Sunday

Type of exercise: Free choice
Time spent: 45 minutes
Calories burned: Varies
Benefits: Varies
Safety: Varies

On Sunday, we’re giving you a free day. You can choose to do any type of physical activity you like, with one condition: you keep track of your heart rate. Keep your heart rate around 70-80% of maximum, and enjoy whatever activity your heart desires!

Some activities you may choose to participate in are:

  • Hiking
  • Playing basketball with friends
  • Taking a brisk walk with the family
  • Swimming in the ocean
  • Rollerblading
  • Dancing
  • Surfing
  • Rock climbing
  • Ice skating

You get the idea. Rather than watching Netflix with the family, choose to do something new, different and active. The number of calories you’ll burn will vary, but you’ll be just about guaranteed to be ready to start all over again on Monday!

Choosing your own fitness activity is refreshing and relaxing, so use this time to bond with others and prepare for the week ahead.


You can lower your BMI by adding a structured schedule of exercise into your weight loss program. Now, you don’t have to follow this exact plan – it’s just an example! But we wanted to show you how easy it is to exercises every day without feeling like it’s a chore.

You don’t need a gym membership to get started. Just get out for a run on Monday morning and git into a good routine. Then, as you grow accustomed to exercise you can certainly make your own program that’s tailored to your unique lifestyle.