Back to Inside Track Blog

Lose Weight Training Plan

April 06 2022 6 min read

#1001waystotrain with Fitness First

 

Lose Weight Training Programme

Duration Activity
6 weeks 5 sessions and 2 rest days per week for the 6 week duration.
Your sessions are outlined below
Session 1 Session 2 Session 3 Session 4 Session 5
Gym Programme Pro Cycling /
Bike workout		 FGT HiiT /
HiiT workout		 Cardio workout Gym Programme

How to use this programme

  • Choose a level to start on and see how you get on. If you feel the level you have chosen is too easy you can always move up to the next level
  • If you are unsure of any of the exercises mentioned on the plan, speak to a member of the team at your local Fitness First who can show you how to do them
  • As you progress through the plan, try to increase the weights you use for each exercise and intensity you put into each exercise and decrease the time it takes you to complete the cardio workout
  • Try not to eat too close to training, ideally about 90 minutes before you start exercising
  • We recommend stretching for around 10-12 minutes after each session
  • A superset is multiple exercises back to back without a rest. Complete the exercises labelled with the same letter before resting i.e. A1 & A2

Gym Programme

Gym Programme
Beginner Intermediate Advanced
Exercise Reps/time Rest Reps/time Rest Reps/time Rest Notes
Stepper 5 minutes N/A 5 minutes N/A 5 minutes N/A Steady pace
Superman 2 sets of 30 seconds 15 seconds 3 sets of 30 seconds 15 seconds 4 sets of 30 seconds 15 seconds Alternate sides
Cable chest press 2 sets of 10 reps 30 seconds 3 sets of 10 reps 30 seconds 4 sets of 10 reps 30 seconds Cable at chest height
Stepper 8 minutes 60 seconds 8 minutes 60 seconds 8 minutes 60 seconds 30 seconds fast / 30 seconds easy
Barbell lunge 2 sets of 10 reps 30 seconds 3 sets of 10 reps 30 seconds 4 sets of 10 reps 30 seconds 10 per leg
Bike 8 minutes 60 seconds 8 minutes 60 seconds 8 minutes 60 seconds 30 seconds fast / 30 seconds easy
Battle rope slams 3 sets of 10 reps 30 seconds 3 sets of 10 reps 30 seconds 3 sets of 10 reps 30 seconds Maximum force
Cross Trainer 8 minutes 60 seconds 8 minutes 60 seconds 8 minutes 60 seconds 30 seconds fast / 30 seconds easy
Front plank 3 sets of 10 reps 30 seconds 4 sets of 30 seconds 30 seconds 4 sets of 30 seconds 30 seconds Add weight if needed
Chest stretch 60 seconds 15 seconds 60 seconds 15 seconds 60 seconds 15 seconds 1 per side
Quad stretch 60 seconds 15 seconds 60 seconds 15 seconds 60 seconds 15 seconds 1 per side
Cat stretch 60 seconds 15 seconds 60 seconds 15 seconds 60 seconds 15 seconds 1 in total
Tip As you can see this is a mixture of cardio then weights or freestyle movements. Try not to rest to long travelling from the cardio to the resistance exercises - it’s important to keep your heart rate up. Try to increase the distance travelled or level used on the cardio section each week, even better increase your weights each week on the weighted exercises to get maximum results.

Bike Workout

Bike Workout
Beginner Intermediate Advanced
  Reps/time Rest Reps/time Rest Reps/time Rest Notes
WEEK 1 15 sets of 60 second sprints 30 seconds 18 sets of 60 second sprints 30 seconds 20 sets of 60 second sprints 30 seconds Sprint then stop
WEEK 2 30 minutes N/A 30 minutes N/A 30 minutes N/A Consistent pace
WEEK 3 15 sets of 60 second sprints 30 seconds 18 sets of 60 second sprints 30 seconds 20 sets of 60 second sprints 30 seconds Choose a level 2 stages higher than week 1, lower back to week 1 level for rest period and cycle easy
WEEK 4 30 minutes N/A 30 minutes N/A 30 minutes N/A Consistent pace with a higher level than week 2
WEEK 5 15 sets of 60 second sprints 30 seconds 18 sets of 60 second sprints 30 seconds 20 sets of 60 second sprints 30 seconds Same gear as
week 3
WEEK 6 30 minutes N/A 30 minutes N/A 30 minutes N/A Same gear as
week 4
Tips Either participate in the Pro-Cycling class at your local Fitness First or make sure you complete the above bike workout programme.
As you can see you repeat the interval and steady state workouts over the 6 weeks but increase the level you use on the bike. Try to increase these levels in line with your capability, quality over quantity will get you results.

Hiit Workout

Hiit Workout
Beginner Intermediate Advanced
Exercise Time Rest Time Rest Time Rest Notes
Sandbell slam 180 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds If you can’t jump 180
degrees, jump as far round as you can
2 hand
Kettlebell swing		 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds Aim to have kettlebell swing to head height
Sandbell
rainbow slams		 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds Performed on the knees
1 arm Kettlebell swing 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 3 sets per arm
Sandbell lunge slam 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds  
2 handed Kettlebell push press 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 1 or 2 kettlebells
  Repeat all for 2 sets   Repeat all for 3 sets   Repeat all for 4 sets    
Tip Either participate in the Freestyle Group Training (FGT) Power class at your local Fitness First or make sure you complete the above Hiit Workout programme.
Cardio Workout
Cardio Workout
Beginner Intermediate Advanced
Set Exercise Distance Rest Distance Rest Distance Rest Notes
A1 Rower 500m 2 minutes 750m 2 minutes 1000m 2 minutes Dampner 6-9
A2 Treadmill 2km 2 minutes 3km 2 minutes 4km 2 minutes 1% incline
A3 Bike 3km 2 minutes 5km 2 minutes 5km 2 minutes Level 10+
A4 Cross Trainer 2km 2 minutes 3km 2 minutes 4km 2 minutes Hill workout
Tip This is a straight start to finish workout. Go through the exercises as quickly as you can. If you have a favourite cardio exercise maybe choose a different level (distance) for that period.