Weight Loss and Maintenance Work-Out #1


Intermediate Level of Difficulty (45 minute workout)

This is a weight loss and maintenance workout that targets all of the major muscle groups and maximizes the number of calories the body is able to burn. This workout is best suited for individuals looking to lose weight or maintain their current fitness level.

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Warmup

Perform this warmup before begining your workout.

Picture of a male doing Running On Treadmill Exercise

Running On Treadmill

Running on the treadmill is a great option for interval training.

Do this for 10 minutes
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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Repeat this circuit 1 to 3 times.

Picture of a male doing Single Arm Dumbbell Row Exercise

Single Arm Dumbbell Row

The single arm bent over row targets the mid back and is a great beginner strength exercise.

Do 12-15 reps on each side
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Picture of a male doing Ball Squats Exercise

Ball Squats

The ball squat is a beginner exercise that uses the stability ball to maintain proper form while isolating the quads.

Do 15 reps
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Picture of a male doing Push-Up Exercise

Push-Up

The push-up is a basic upper body exercise. This is a great exercise for any fitness level because it targets the chest, shoulders, arms and core.

Do 10-15 reps
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Picture of a male doing Chest Raise Exercise

Chest Raise

The chest raise is a beginner exercise that helps strengthen the muscles in the buttocks, lower back and erector spinae with a very low risk of injury.

Do 5 reps
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Picture of a male doing Heel Drops Exercise

Heel Drops

Heel drops are a beginner lever lower ab exercise.

Do 20 reps on each side
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