Weekly Exercise Plan For Fitness And Weight Loss At Home

540 Comments on “Weekly Exercise Plan For Fitness And Weight Loss At Home”

1. Hi Asiwome,

   For this plan to work you are going to have to avoid rice for most of the week. Tea is OK, unless you are adding a lot of sugar.

   On Wednesday, it means that you simply eat very little. Have maybe 2 eggs for breakfast with 1 slice of toast, then before exercising getting some carbs in to fuel the muscles, but again, small portion, e.g. a small salad, and then a banana afterwards. It is based on the principal of a near-fast on one day of the week. Total calories will be in the region of 500 kcal.

2. Hi I weigh 90 kilos been going to the gym nearly everyday for at least 2months doing cycling 45 mins 20 k then weights then cross trainer 20 mins after I have noticed more toned legs and but on ars but lost no weight getting really fed up help !!!!! Why am I not losing weight my arms and legs still look big but just not so wobbly now

3. Hi Amanda, sounds like you are making good progress, you say the arms are less wobbly, that is a good start. Keep at it and as you get fitter and stronger, and burn more fat off, you will tone up.

4. Trying this 7 day exercise plan tomorrow! Very excited! Just a question, I heard that eating 3 main meals a day and then two snacks in between is recommended? Is it okay if I follow that? Also for days like Wednesday and Friday which are for low calorie meals, what types of food should I prepare for those days? Is it alright if I just follow Monday’s meal plan?

5. Hi Ayushie, you can have snacks, but that will obviously mean more calories. Small salads, soups, piece of fish, chicken etc. make good light meals. You can follow Monday’s plan, this is really just a guide to give an idea of what you need to do to lose weight.

6. Hi,
   I am a 13 yr old girl, and iam weighing 72kg with a height of 171cm… my mom pressures me to lose weight, within a month I want to know what I can do?

7. Hi Surithi, well, your BMI is 24.9 which means that you are not really overweight. Do you want to lose weight? Why is your mom so keen for you to lose weight? To look fitter and healthier you should start exercising, maybe join a sports club or start dance, martial arts, gymnastics etc. Keep eating a healthy diet and be active. At your age it is not advisable to diet, especially when you are not actually overweight. Any form of restrictive dieting during adolescence has the potential to lead to long-term health problems such as osteoporosis (weakened bones) and you certainly do not want to risk that.

8. hi my weight is 90kgs nd ma height s 164cm.. give me a tips hw to reduce weight

9. Start by following the plan here. Get active. Eat less.

10. Hi. I am skinny to American standards, 5’2″ and 105 lbs but I have a lot of belly as do the women in my family so I know I have my genetics working against me. But I really would like to lose by belly flab not just to look but also for better health. I am not talking about a bit of lose skin, it really is fat that I’ve accumulated in my stomach area. So much so that sideways without my shirt, there is a B outline that my belly fat makes. The divot is where my belly button is so I have upper and lower ab fats. Is it necessary to cut out all the carbs in my diet? I only eat seafood.

11. Hi Maruchan, no, it is not necessary to cut out all the carbs in your diet, just the high GI ones, which are the refined ones, like cookies, bread, anything with flour really, plus sugar, all soda (inc. diet sodas which play havoc with appetite and contain chemicals we really should not be consuming). Exercise is the key, if you are not already exercising, get active. Full body workouts to get your muscles working, this will ensure that your metabolism is raised and that your insulin levels are better managed, thus reducing the take up of excess sugars into fat depots in and around the gut.

12. hello.. i m 20 yrs old n my wt is 74kgs..height 5’4″..i want to know the exact diet plan i need to follow.. and since very busy at home.. can u juss plzz suggest me some indoor exercises that will help in reducing weight in 30 days..its urgent..plzzz

13. Hi Marinasmile, the best plan for anyone with goal to get in shape in 30 days is the 31 Day Fat Loss Cure. Diet and exercise plans are included. Follow this to the T and you will get in shape. Alternatively look at the home fitness and circuit training articles in our fitness section – these provide routines to do at home.

14. Hi, I am a 16yo girl, 137 pds and 174cm. I have a little bit of a stomach and would like to get rid of it. I exercise for 1 hour a day and eat around 1400 calories a day, yet nothing is happening. What do you propose ? Many Thanks, M

15. Hi Marie, how long have you been doing this? With 60 minutes exercise and only 1400 Calories a day you should be losing weight. However, you are not at all overweight (your BMI is 20.2), which will make it harder. Make sure you reduce all bread, rice, pasta, and other baked foods, plus sugar. Eat a variety of vegetables and fruits with lean meats and fish, nuts and some dairy.

16. Hey I’m trying to lose fat I’m about 5.5 and I weigh about 125 lbs. I’m 16 yrs old.
    Can you give me some advice on how to lose the fat as fast as possible?
    Thanks.

17. Hi Jaimie, get exercising and avoid junk food. You need to get fit to have a flat stomach, and junk food will lead to fat accumulating. You are not overweight, so there is no need to attempt to lose weight. Fitness should be your number 1 goal right now.

18. please give me A diet and exercise to lose fat and MOSTLY MAN BOOBS

19. Hi Inassee, see How To Do Bodyweight Exercises To Reduce Man Boobs. For diet, same rules apply – lean, lower calories, well balanced, no junk, no snacks. See our diet section for more info and plans.

20. Hello, I am trying not to lose weight, but to tone. I have a normal BMI, I am 5, 10, 145 pounds, but still have a bit of a belly and a bit of SOME man boobs. Can you help me figure out a plan to lose this and to flatten up? I also have an hour glass figure -.- so i need to work on my obliques too. HELP. :( I feel fat

21. Hi Max, I think that weight training is your best approach. Start a plan, such as the Beginners Weight Training Plan – 5 Week Cycle whic his designed to start building some healthy muscle which will you you up.

22. Hi I quit smoking 3 weeks ago ( which i found suprisingly easy….so far!)and have started going to the gym. I do weights ie squats,along with two of the following each session,bench press,dead lift,barbell rows and overhead press. I follow this with HIT on the treadmill but I can only manage 10 minutes of doing 30 sec sprints with 1 minute of walking, but I want to do more will it get easier for me as the weeks go on? Would you recommend doing weights/ HIT one day then just cardio the next ? I like your plan but I feel this one is quicker and easier for me to remember, when all I do is add 5lbs to the bar each session .I’m 41 year old male 6’3″ and 221 lbs and all my fat is around my belly. Ihave changed my eating habits also but I always crave sweets especially in the evening and sometimes I give in to a choc biscuit or two! I find this craving a lot harder to deal with than the nicotine, is there anything you can suggest? Sorry for the long winded post but would appreciate your feedback. Thanks

23. Yep, food is hard to resist. Best thing really is to simply not buy it. If it is always in the house request that it is stored out of sight – and not in the tea cupboard…..

    As for the workout – stick with it. It is good that it is challenging you, and in time it will become easier as you get fitter and stronger. When that happens, you need to start working harder. Monitor your progress, so long as you are moving towards your goal keep doing it the way you like it. It may not be optimum, but I believe it is more important that you work at a pace and style that you are comfortable with – this reduces burn out.

24. Hey! my mom always is buying drive-out food and making me do chores on the weekend. Plus… i am 15 and dont go to a gym. Plus again, the food at my school sucks…all pizza and burgers and candy. What should i do?

25. You should speak to your mom and tell here that you wish to eat healthier. Basically, eat much less processed food and drive-out food. Ideally, drive-out should be no more than once per week. Write to your school and request that they put some wholesome, healthy meals on the menu. If they ignore you start a campaign on Facebook – there are bound to be a lot of people at school who also wish to eat healthier food, if hundreds of people start talking about it the school will have to take action. And start an after school active hobby, such as a martial art, dance, a team sport.

26. Hi there, thanks for the good advice in this article. I have been following Slimming World (yes I know there are other reputable diet companies out there- copyright avoidance!) for a few years now and after I had my daughter (she’s now 2 1/2) I cannot seem to shift the last 14lbs.
    I live in what can only be described as a cardboard flat, so any exercising that involves stomping or jumping is a no-no. I can’t afford to go to the gym, and where I live isn’t exactly geared up for going for nice walks (I’d likely get robbed!). Do you have any suggestions as to how to get this last 14lbs gone without starving myself or having to spend cash?!
    Thanks

27. Hi Laura, you can do home based workouts without stomping. e.g. look at the The Bodyweight Circuit (2nd paragraph). If you leave out the squat jumps and jumping jacks, the rest should not make much noise. So do squats, push ups, lunges, plank, mountain climbers (may be noisy, should be OK), ab cycles and crunches. The squats and lunges will get the heart thumping and build strength and endurance. Increase reps / number of circuits to burn more energy and get fitter.

28. Hi, I am 19 years old and I am about 5’6”, 5’7”ish, and i weigh about 175. While i am overweight, my waist to height ratio is considered healthy mostly because I am athletic and have muscle. That being said, I still have a lot of belly fat that I would like to lose. I exercise about everyday for at least an hour. I do not eat breakfast usually, maybe a banana if I have time, for lunch I eat a salad with avacado, grapes, corn, egg, and non-fat italian dressing, and for dinner I will either have a cheese and tomato sandwich on whole wheat bread or a veggie burger, if not another salad. I only drink water, no coffee or soda. I have a weakness for frozen yogurt, and sometimes snack, which i know i need to change, but It is not that often enough to contribute to my belly fat. I have been trying to lose this weight for quite sometime and it feels like nothing is working, what can I change?

29. Hi Catie, maybe start by changing your workouts. Are you doing any resistance training, or just cardio? If only cardio, start lifting weights (or using the machines). Work the whole body. Maybe stop the sandwich in the evening and have something without bread. Have some breakfast to avoid overeating at lunch – you can eat too much salad. Just try to balance your meals and your workouts, and give it a month. monitor progress.

30. Hello, Thank you for the article.
    I am a vegetarian, I don’t consume egg, fish or meat. My protein sources include tofu and lentils. Can you please suggest a vegetarian meal plan I can follow. I work out a minimum of 4 times of week. My goal is to loose around 6-8Kgs in 6 weeks.
    Thank you

31. Hi Reshma, read our article on Indian Vegetarian Diet for Healthy Weight Control. Also Why Vegan Athletes Keep Winning.

32. Hi,
    I am a 15 yr old girl who weights around 60 kg,
    I am wanting to lose at least 10-15kg in a year possibly 6 months from now.
    I workout in the gym every afternoon, and i eat the right foods. but it just takes so long to lose it, I am wanting to lose it around my Stomach area (main part), my love handles (hips) and my thighs. It is taking me soo long to lose it all, but I don’t want to do any dieting like what other people do, I want something natural yet very fast! Can you help?
    Thank-you :)

33. Hi TRicho. Well, 10 kg over 6 months is actually pretty steady weight loss, to fast solutions are not needed. 6 months gives you 26 weeks, so you only need to lose 380 g a week (for 10 kg in 6 months). The best way for a 15 year old to do this is through exercise. Any form of restrictive dieting will risk malnutrition, and this can have long lasting effects. Likewise, not getting enough exercise also causes problems. Many women suffer from weaker bones later in life due to poor diet and lack of exercise in their teenage years.

    So, eat healthy, get your 3 meals a day with a mixture of protein, carbohydrates and healthy fats. See our nutrition section for more advice on this. And then get more active. Hard to give more advice than this without knowing what you do in the gym every day. But, are you getting fitter? Do you push yourself to work harder each workout? Do yo exercise the whole body? Are you doing any strength training?

34. is it healthy to add cheese to my salad

35. It can be. Cheese is something that is healthy in moderation, but can become unhealthy if you consume too much. Some cheeses are also much higher in saturated fat than others, and some high in salt. So pick your cheese wisely.

36. Thank you for the article, I read that eating small meals every three hours is better than eating 3 meals a day! Is that right?

    I’m 22 yrs old and i’m trying to loose some inches, I workout everyday , once a day, and lately I lost 3lbs in one month. I now weight 138.5lbs is that enough or can I loose more weigh if I follow ur food plan?? One point to mention is that i’m not very strict with eating I some times ( twice a week) eat junk food and snaks

    Thank you

37. Hi Natalie, it can be better to eat small meals every few hours. The biggest problem is that many people just get this wrong and end up eating too much food. Great for pro athletes and bodybuilders who have the time and knowledge to carefully measure each meal, but for the average person on a budget and in a hurry, it is very easy to end up eating too much. Better to have normal 3 meals a day and a small snack if needed. Cannot say if 138.5lbs is enough without know your goals really, and your height.

38. My goal is to be 110lb , i gained weight last year and I don’t feel comfortable with being 138. I’m trying to lose the weight before June, so I have 2 months, but if that is not healthy I will keep going till I get to my goal.

    what kind of snacks should I eat between the meals?? And what time should I have my last meal at? Is it bad if in have my dinner at 8pm.

    Thank you,

39. Snacks should only be a piece of fruit, if needed. Dinner at 8pm is OK, so long as you do start snacking in the late afternoon. The key to weight loss is controlling what you eat, and the easiest way to eat too much is to leave too long between meals, eat the wrong types of food (high GI) and simply eat too much. Exercise is of course vital if you wish to lose 28 pounds in 3 months. You have around 12 weeks until June. so need to lose 2 pounds a week to reach your target. This is probably going to be tough. If you are much over 5 foot 4 you will be officially underweight at 110 pounds. See the BMI chart.

40. Hi i am 18 years old I weight 155 lbs and have been gaining weight since I been working two jobs and attending two schools. I do exercise four times a week i do cardio, I do a light jog on the tredmil for 20 mins i do weight lifting and also a lot abs work out. my problem is i want to weight 125 lbs and everytime i eat i feel like im just going to gain weight. what should i do to loose weight and be able to eat without over eating and sticking to eating healthier

41. Hi Leslie, you just need to plan every meal you have. The only reason why anyone gains weight is due to eating too much food. Having 2 jobs and 2 schools means that you must be very busy, possibly stressed and often tired – these are the conditions which result in snacking and emotional eating. The solution is to plan, and ideally prepare, your meals each day and eat only what you plan. The moment you start grabbing convenient snacks and fast food you will start eating too much and gain weight. Carry on exercising, it is healthy and will help to prevent various chronic illnesses, but for your weight now – control your eating.

42. hi, i have polysystic ovaries and i need to loose weight asap.. im 145 pounds and need to maintain a 118 to 120 pounds.. wat do u recommend?

43. Hi Christina, exercise and healthy eating is the answer to PCOS. Our Low Gi Diet plan will help. Daily exercise too.

44. Hi, I am a 24 yr old female and weigh 127-131 lbs. My weight after highschool was always between 118-124 never more. I want to go back to that weight as soon as possible, however in your plans the work out seems very complicated. I don’t know fitness terminology so should I watch a workout video? It’s not knowing what “calysthenics” are and why I need to wait 90 seconds after doing a certain thing that makes me feel confused and is keeping me from wanting to workout, since I don’t want to waste time doing it wrong without any results. The diet part is no problem.

45. Hi Confused. Watching some workout videos will certainly help. Another suggestion for those with no experience of exercising is to find a fitness class and attend a few lessons to learn the basic. Exercise really is not rocket science, once you learn the moves you can easily exercise on your own.

    The 90 seconds rest is voluntary really. When you exercise your muscles consume energy (sugars and oxygen) and waiting 90 seconds gives your body a chance to recover a little (get your breath back). You do not need to rest, but you may get too tired too quickly if you do not, and not get such a good workout.

    A better way to explain it – which do you think burns more calories? A 100m sprint or 3000m jog/run?

    “Calysthenics” is a posh way of saying bodyweight exercises, i.e. using only your body. So squats, lunges, push ups, crunches etc. Old school fitness.

    So, get yourself along to a class, hire a personal trainer, buy a fitness DVD, or watch some YouTube videos (we have 2 home bodyweight workouts here you can watch.

46. Hi, I am 17 and not overweight or anything, but I would like to get in shape. I have some belly fat, and I would like more muscle. However, my mom does not seem to approve of me exercising whatsoever, so I was wondering if there was a way to get in shape that does not require blatantly leaving the house to go jogging….

47. Hi Frustrated, well, at 17 you should be free to make your own decisions – what does your mom have against you being healthy? Take a look at our home workouts, the circuit training routines can mostly all be done with no equipment.

48. I want to get a bigger butt and lose weight for a party I’m having in a month… please help me?

49. Hi Ana, if you want to get a larger butt but lose total body fat you need to squat. Unfortunately it is not going to be possible to make any massive changes in 1 month. Start by doing a daily workout, do weight training some days and cardio on the other days. Suggested routine: https://www.motleyhealth.com/strength/strength-training-for-women

50. hi, it’s day 2, and I don’t have any soup. is there a chance I could eat something else instead?