Personal Fitness Trainer

Weekly Workout Plan for Weight Loss (Beginner Level)

Each workout session: 45 minutes



Warm-up (5 minutes)


March in place or walk on a treadmill: 2 minutes
Dynamic stretches: leg swings, hip circles, bodyweight squats


Strength Training (20 minutes)


Bodyweight Squats: 3 sets of 12 reps
Lunges: 3 sets of 10 reps per leg
Glute Bridges: 3 sets of 15 reps
Step-ups (using a sturdy chair or bench): 3 sets of 10 reps per leg
Rest for 30-60 seconds between sets.


Cardio (15 minutes)


Low-impact cardio: brisk walking, cycling, or using an elliptical machine


Flexibility and Mobility (5 minutes)


Lower body stretches: hamstring stretch, quad stretch, calf stretch


Cool-down (5 minutes)


Gentle walking or slow cycling: 2 minutes
Static stretches: focus on legs and lower back




Warm-up (5 minutes)


Jumping jacks or high knees: 2 minutes
Dynamic stretches: arm circles, leg swings


Strength Training (20 minutes)


Bodyweight Squats: 2 sets of 12 reps
Push-ups (modified if needed): 2 sets of 10 reps
Dumbbell Rows: 2 sets of 12 reps per arm (use light weights)
Plank: 2 sets of 20 seconds
Rest for 30-60 seconds between sets.


Cardio (15 minutes)


Low-impact cardio: brisk walking, cycling, or using an elliptical machine


Flexibility and Mobility (5 minutes)


Full body stretches: cat-cow stretch, child's pose, chest stretch


Cool-down (5 minutes)


Gentle walking or slow cycling: 2 minutes
Static stretches: focus on arms, shoulders, and core




Warm-up (5 minutes)


Light jogging or fast-paced walking: 2 minutes
Dynamic stretches: leg swings, torso twists


Cardio (25 minutes)


Interval training: alternate between 1 minute of fast walking or jogging and 1 minute of slow walking or light jogging


Core Exercises (10 minutes)


Crunches: 2 sets of 15 reps
Russian Twists: 2 sets of 20 reps
Leg Raises: 2 sets of 10 reps
Plank: 2 sets of 30 seconds
Rest for 30-60 seconds between sets.


Flexibility and Mobility (5 minutes)


Core stretches: cobra stretch, child's pose


Cool-down (5 minutes)


Gentle walking or slow cycling: 2 minutes
Static stretches: focus on core and lower back


Nutritional Advice for Weight Loss


Caloric Deficit: Aim to consume 500-700 calories less than your daily maintenance to lose approximately 1 pound per week.
Balanced Diet:


Protein: Lean meats, fish, eggs, beans, legumes, tofu
Carbohydrates: Whole grains, vegetables, fruits
Fats: Avocados, nuts, seeds, olive oil


Meal Timing:


Eat smaller, balanced meals every 3-4 hours to keep your metabolism active.
Avoid skipping meals to prevent overeating later in the day.


Hydration: Drink plenty of water throughout the day, especially before meals to help control appetite.
Limit Processed Foods and Sugars: Focus on whole, unprocessed foods to maximize nutrient intake and minimize empty calories.

Additional Tips

Track Your Progress: Keep a journal of your workouts and meals to monitor your progress and stay motivated.
Get Adequate Sleep: Aim for 7-9 hours of sleep per night to support recovery and overall health.
Stay Consistent: Regular exercise and healthy eating are key to achieving your weight loss goals.

This comprehensive workout plan and nutritional guidance will help you achieve your weight loss goals while building a solid foundation for overall fitness and health.