Weight Loss Exercise Program

weight loss exercise program

Weight loss exercise program is designed for those who have a basic level of fitness (that is, they can walk comfortably for 30 minutes) or for those who have completed the pre-beginner program.

If you are not sure of your fitness level, we recommend that you consult your doctor. To begin, complete a session of the Pre-Beginner Program and if it feels too easy, you can proceed to the weight loss exercise program.

IMPORTANT: always consult a qualified medical professional before beginning any nutrition or weight loss exercise program. The exercise advice is not intended to replace the appropriate medical advice. Diabetes WA is not responsible for injuries suffered while practicing any exercise program. If you have chronic or recurrent conditions, such as high blood pressure, neck or back pain, arthritis, heart disease, etc., consult your doctor before starting a new weight loss exercise program.

Benefits Of Weight Loss Exercise Program

Weight loss exercise program is designed to increase endurance and cardiovascular and musculoskeletal capacity. The exercise programs should contain exercises and light resistance exercises that will increase your heart rate to a safe level according to your physical condition. Increase muscle mass helps with the breakdown of fat and the regulation of glucose levels in the bloodstream. It also increases metabolism, so that even after you have finished exercising, your body will continue to burn fat.

By completing 30 minutes of moderate exercise per day, you can:

  • Reduce the risk of heart attack and heart disease.
  • Reduce the risk of your stroke.
  • Achieve and overcome a healthy weight.
  • Lower your blood cholesterol
  • Reduces the risk of type 2 diabetes.
  • Reduce the risk of several cancers, including colon cancer.
  • Reduces feelings of stress, anxiety and depression.
  • Lower your blood pressure for those who have hypertension (high blood pressure).
  • Strengthen your bones, muscles and joints, lowering the risk of osteoporosis.

What to Expect

Weight loss exercise program should feel challenging, but comfortable to complete. If you feel short of breath, stop exercising for a minute or two, regain your breath and then you should be able to continue. If you remain short of breath and/or are concerned, consult your doctor before continuing.

Your muscles may feel tired or even sore after carrying out the exercises in the program – this is normal! You are simply using muscles in a way you may not be used to. If you feel severe discomfort or you believe the pain is not muscular, consult your doctor immediately.

Results from a weight loss exercise program

Commitment is Key! The results you can expect from weight loss exercise program will reflect your commitment to the program. Ensure you carry out the full program three times a week for the full six weeks.

You should also eat a balanced diet while carrying out this program. This will ensure you have the energy levels and nutritional balance to gain the full benefits.

Related: Weight Loss Surgery

How To Use A Weight Loss Exercise Program

This weight loss exercise program is designed to be completed at least three times a week with the intention of increasing each day for eight weeks. This program can be completed at home, at your local park or at the gym, where you feel most comfortable. Each session should take approximately 30 minutes to complete: if you complete the program in less time, repeat the resistance / cardiovascular section.

After you have completed a fitness level program, or if the program becomes too easy, you can advance to the next level. The levels are the following:

  1. Pre-beginner
  2. Beginner
  3. Immediately
  4. Experienced
  5. He continued

All programs include the following components:


Stretching before and after exercising is important, it is helping to:

  • Reduce muscle tension.
  • Increase your range of movement.
  • Prevent injuries in muscles and joints.
  • Reduces the risk of your back problems.
  • Promote circulation.
  • Reduces muscle pain.

Increase the flexibility of exercising and every day ask for more easily by increasing mobility in your joints and muscles.

Resistance / Cardiovascular

Resistance training increases muscle strength and tone, which helps protect the joints from injury. This also increases your muscle-fat ratio: when you get muscle, your body will continue to burn fat even when you are resting.

Cardiovascular training (or “cardio” shortly) has many benefits. This is the key to losing weight and also helps:

  • Strengthens your heart and lungs, and increases bone density
  • Improve sleep and reduce the symptoms of stress, anxiety and depression.

Cool Down

It is important to calm down, especially after intense exercise. The body needs time to slow down and help in recovery, which means that you will not wake up like a pain tomorrow. Repeat the stretch of the program to cool down and do slow runs.

How Can I Track My Progress?

Following your progress is easy!

Weight: Control your weight by weighing it every two weeks and record it in the tracking sheet provided.

Blood Pressure: You can control your blood pressure if you have a blood pressure monitor at home. If not, many pharmacies offer free blood pressure checks. Ideal blood pressure of approximately 120 / 80mmHg. If your blood pressure is much higher or lower, consult your doctor immediately and do not start the program.

General Well-being: Your overall well-being and how you feel is a good indicator of how well this program works. You may begin to feel that you have more energy, you are stronger, you sleep better and you may even feel happier every day!

Tracking Sheet: We have included a tracking sheet where you can track your progress and mark your training.

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Before You Start Weight Loss Exercise Program – Do’s And Don’ts


  • Talk to your doctor before starting this exercise program to make sure it is right for you.
  • Make sure you have the proper closed footwear that provides comfort and support.
  • Be sure to drink plenty of water before, during and after physical exercise.
  • Tell your friends about your health and fitness goals. It is always easier to stay on the road with the support of friends.
  • If you can not complete the exercise program every day, try walking for 30 minutes on days when you do not complete the program.

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  • Do not start any exercise program without first consulting your doctor. If you feel sick or uncomfortable completing this program, stop the program immediately and consult your doctor.

Walking Style


Walking should be slow. Your heart rate should be slightly higher than that of rest, but the intensity will be around 3 or 4 out of 10.

Power Walk

The race power is to walk at medium speed. Imagine that you are late for a break to have lunch at work and you have to go back to the office. Your heart rate should increase and the intensity should be 5 or 6 out of 10.


Running is medium to high speed. Imagine that you need to cross the street at a traffic light and the red begins to flash. Your heart rate will feel increased and the intensity should be 7 to 8 out of 10.


Running is a fast step. Imagine that a bus is approaching your stop and you are 100 meters away and you really want to take it. Your heart rate will increase dramatically and the intensity will be 9 or 10 out of 10.

Weight Loss Exercise Program – Week 1, 3, 5 and 7

1. Flexibility

Calf Stretchweight loss exercise program at home

(keep for 15 seconds per legs)

Push the wall for stability, put one foot in front of the other and stretch the knees back. You should feel stretching through the calf muscles on the hind legs. Hold for 15 seconds and then change your legs and hold for another 15 seconds.

Lying Hamstring Stretchweight loss exercise program for beginners

(keep for 15 seconds per foot)

Lie on your back with your legs straight, lift one leg and hold it behind your knees. Try to keep your feet as straight as possible and make sure your other legs do not get off the floor. To add stretch, pull the legs closer and stretch the knees.

Lying Hip Flexor Stretchweight loss exercise program videos

(keep for 15 seconds per foot)

Lie on your back with your knees straight, bring one knee to your chest and use your hands to hold it close to you. You should feel stretching through your hips and upper thighs on your straight legs.

Lying Glute-Medius Stretchweight loss exercise program free

(keep for 15 seconds per foot)

With both legs stretched out, bring one knee to your chest and carry it throughout your body. You must feel the stretch through the side of your glutes. Be sure to keep your upper back and shoulders flat on the floor.

2. Resistance and Cardiovascular

Complete this section three times.


5 minutes

Walk at a pace that is comfortable for you.

Sit to stand weights

Holds about 2 kg of weight, sits on a bench or chair and stands with the weight. If you do not have weight training, you can use anything at home, such as a milk carton or a bottle of water.

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Bench of push-ups

You can use any bank or chair for this exercise. With both hands on the bench, lower yourself in a push-up and then come back to make sure your back stays straight. The lower the bank, the more difficult the push-ups are.

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Wall Plankweight loss exercise program in gym

(2 x 30 seconds apply)

Press the wall or bench, keep your back straight and hold this position. You have to feel this activating your abdominal muscles. The lower bench, the more difficult it is.

Weight Loss Exercise Program – Weeks 2, 4, 6 & 8

Flexibility – Repeat as in Week 1, 3, 5 and 7

Resistance and cardiovascular

Complete this section three times.


5 minutes

Run at a pace that is comfortable for you.

Modified Mountain Climbers

Using a bench to support, raise one knee so that the foot comes off the ground, then quickly turn to the other leg and jump one to the other.

weight loss exercise plan at home

Supported Squats

Stand with your feet shoulder-width apart and your legs slightly outward. Hold the bench to support, making sure your weight is transferred to the heel of the foot and bend the knees. Squat as low as possible. You can go comfortably and then get up again. Make sure that your knees remain on your feet and that they do not move beyond your fingers.

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One Arm Row

Use a support bench, hold the load with one hand (starting with 1 or 2 kg) and bring your elbows back to lift weights that are close to you. If you do not have a dumbbell, fill an empty milk carton with sand to give it some obstacles.

weight loss gym routine female

Wall Plank

(2 x 30 seconds apply)

Press the wall or bench, keep your back straight and hold this position. You must feel this activate your abdominal muscles. The lower the bank, the more difficult this is.

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Remember to calm down after the exercise. For information about the Get on Track Challenge program please visit: www.getontrackchallenge.com.au