Weekly Exercise Schedule For Weight Loss

by Jenny Sugar 1

If you're trying to drop pounds and are new to the whole exercise scene, then knowing exactly what to do can be a struggle. Since cardio, strength training, stretching, and days of rest are all equally important, here's a weekly schedule to help you balance it all out and still see results.

In order to lose one pound a week, you need to burn 3,500 calories per week, or 500 per day. But exercise is just one piece of the weight-loss puzzle; if you utilize diet changes by cutting calories, then you won't be bound to intense 500-calorie burning workouts every day. The chart below will give you an example of how to exercise and cut calories in order to burn 3,500 calories per week.

See the plan after the break!

*Check with your doctor before starting any type of exercise plan.

This is just an example of how you can break down your weekly workouts, so you can mix it up as you see fit with your schedule and exercise preferences. Each week, it's best to include at least four cardio workouts (mix up the types and always stretch afterward), and two to three strength-training workouts. And don't forget to throw in days of rest so your muscles have time to recover and get stronger.

**Calculations for calories burned are based on a 130-pound woman. Check this SparkPeople website for more accurate calculations based on your weight.