User Rating: 5 / 5

Star ActiveStar ActiveStar ActiveStar ActiveStar Active

Weight loss workouts for working man to become fit, lose fat naturally, while keeping your muscles intact. The secret for being in shape and healthy. 

The truth about the weight loss workouts

You can find in many fitness magazines and websites easy guides for weight loss. Even more interesting are TV commercials when they promise you 6 packs in a month without any sweat. To be honest, these all marketing tricks that are very far from the truth.

Weight loss diet

The most important in losing weight is what and how do you eat. You can have the best weight loss exercise program with the best possible equipment and your progress will be poor if you don’t watch what you eat.

Sometimes happens that people even get extra weight and fat when they start exercising. The problem is they increase their food intake more than they lose energy with their workouts. In every weight loss program, your diet is the starting point. Read about diet plans in Diet Plans - Find A Secret Diet For Weight Loss And Don’t Diet At All.

Before starting with any weight loss workouts, first read the article How To Lose Body Fat? Slow-Carb Diet and Fat Loss Workout you can find the effective diet for losing the weight fast and efficiently. The slow-carb diet is great, but it is not a permanent solution. Stay on the diet for one month. After this, continue with the weight loss system explained in the in the article How To Lose Weight Fast - Dieting and Workout For Fat Loss. There you can find details for effective way to lose weight in the long term.

weight loss workouts

Weight loss exercise program

Losing fat and keeping muscles is not an easy task. In most cases, when you are losing weight, the fat from your body is going last. This is the main problem with most of weight exercise workouts and programs.

If we insist to keep the muscles, your metabolism will be faster and you will lose more energy while you are resting. The following weight loss exercise program is made for losing a minimum of muscle and the maximum of fat from your body.

The program is made from different kinds of exercise:

  • Compound exercises
  • HIIT workouts
  • Plyometric exercises

The combination of these three different exercises is a secret of the effective weight loss exercise program.

1st day

  • Barbell Squat (4 sets with 10-12 reps)
  • Vertical jumps on the box (4 sets with 10-12 reps) with Hanging knee raises (4 sets with 10-12 reps)
  • 15-minute HIIT running on treadmill

2nd day

  • Bench press with barbell (4 sets with 10-12 reps) with Biceps curls with EZ bar (4 sets with 10-12 reps)
  • Push-ups (4 sets with maximum number of reps) with Rope jumping (4 sets of 1 minute)
  • 15-minute HIIT running on treadmill

3rd day

  • Deadlift with barbell (4 sets with 10-12 reps)
  • Pull-ups (4 sets with maximum number of reps) with Kettlebell swing (4 sets with 20 reps)
  • 15-minute HIIT running on treadmill

4th day

  • Farmers walk with dumbbells (4 sets of walking about 45 seconds)
  • Hanging knee raises (4 sets with 10-12 reps) with Blurpee (4 sets of with 10-12)
  • 15-minute HIIT running on treadmill

5th day

  • 30-45 minute of HIIT running on treadmill

Compound exercises

Compound exercises are great weight loss workouts. Performing squat, deadlift, push-ups, pull-ups makes your muscles stronger. They will make sure you don’t lose the muscles during weight loss. Hormones like testosterone and growth hormone will help you to lose fat. Doing compound exercises increase secretion of these hormones.

Performing of compound exercises

Performing of compound exercise should be in slow in a controlled motion. You need to perform them with the right form.

HIIT workouts

HIIT - high intensity interval training workouts are one of the best exercises for the weight loss. The most convenient of HIIT workout in a gym is a treadmill HIIT workout. In the article Treadmill HIIT Workout – Great Fat Burn Gym Exercise, check how to do the HIIT and finding appropriate HIIT treadmill exercise for you.

Plyometric exercises

Plyometric exercise, plyos are exercises in which you apply the maximum force in short interval of time. All exercises are done in a rapid, explosive manner. Vertical jumps and blurpees are performed like these. Plyos are great for targeting fat loss. 

Normal sets

In the weight loss exercise program, most of the exercises are done with 4 sets and each set with 10 to 12 reps. The rest between sets should be under 60 seconds.


Every day the second workout is the combination between two exercises. For example, Vertical jumps on the box with Hanging knee raises. These are supersets. You perform the first exercise (vertical jumps) and then without rest you start with the second exercise (hanging knee raises). When you finish the second exercise you take a break - about 60 seconds and repeat the superset

Warm up and stretching

A weight loss workout can be very demanding. So, it is very important to do a few minutes of warm-up (for example, running on treadmill) before every workout. The same is with stretching after workouts. Use the foam roller.

Warm up and stretching are good for prevention of injuries. But if you feel pain, or starting to feel dizzy, stop immediately the exercise. Take a break and do some other exercise. 

Fo30 Community as great tool for weight loss

Subscribe free to Fo30 community to get the great support for your weight loss and find out other weight loss workouts. Have a constant support of the expert and your personalized programs and diets. Discuss with people that share the similar problems like you.


#3 Oren 2018-05-19 17:16
First off I want to say awesome blog! I had a quick question that I'd like to ask if you do not mind.
I was interested to find out how you center yourself and clear your thoughts before writing.
I have had a tough time clearing my mind in getting my thoughts out.
I truly do take pleasure in writing however it just
seems like the first 10 to 15 minutes tend to be lost just trying to figure out how to
begin. Any recommendations or hints? Thanks!
#2 Marc Strongman 2017-10-09 10:46
HIIT is used instead of traditional aerobic exercises. HIIT is much better and more effective exercise. It is more demanding, more interesting and more effective.They have after burn effect.

Compound multi joint exercises like deadlift and squat are spending great amount of energy while you are doing them, but they also have after burn effect (you spend energy while you are sleeping). They also make sure you don't lose muscles.
+1 #1 Bart 2017-10-08 18:41
In all weight loss programs aerobic exercises are the only exercises. Here you don't have them at all

You have no rights to post comments