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12 week workout plan to lose weight (outline)

12 week workout plan to lose weight

12 week workout plan to lose weight



12 week workout plan to lose weight – Any good weight loss program should consist of a diet that minimizes processed foods.

It should also include resistance training exercises to tone and build muscle, as well as cardio vascular training to burn calories.

The combination of all 3 is the best way to torch fat.

Assuming you are already eating a good diet this 12 week workout plan to lose weight focuses on the other 2 aspects which is cardiovascular training and resistance training.

This will be achieved by using the HIIT principle.


12 Week Workout Plan To Lose Weight: Cardio training using HIIT


HIIT stands for high intensity interval training and it is a system of training that allows you to burn a large number of calories in a short period of time.

The two factors that contribute to burning calories when doing cardiovascular training are to exercise at a low intensity for a long period of time or to work at a high intensity for a short period of time.

HIIT training is the latter and is a great way to train if you are busy and lack time, and this 12 week workout plan to lose weight takes advantage of this.

If you are interested in doing HIIT with battle ropes try this.

12 week weight loss workout program: Resistance training


HIIT also allows you to combine resistance training with cardiovascular exercise. The benefit of resistance training is that when you increase the muscle mass in your body you automatically increase the number of calories you burn.

It is a bit like increasing the size of your car’s engine. A two-litre engine will burn more calories than a one litre engine. Also, when you lose weight it may not all be fat.

You can lose muscle mass, so resistance training helps you to maintain as much muscle as possible. There are many ways to perform resistance training. In this 12 week workout plan to lose weight we will use body weight for resistance.

Your resistance training workout will consist of two parts:

You won’t need any equipment for these workouts.

The HIIT workouts are designed to last for 20 minutes and the ab exercises are designed to last for 15 minutes. You will change your routine every two weeks to ensure that you do not plateau.

Fitness levels and ability: Beginner to advanced programs

There are many factors that can determine the intensity and difficulty of a workout. One of those variables are the rest period.

If you haven’t exercised for a long time, then I advise that you start with a beginner’s program.

The rest period on the beginners’ program will be longer then what you will get on the intermediate or advanced program.

Also, the number of reps or duration of exercise will be greater on the advanced program.

You may find that after 4 weeks of exercise you can go up to the next level, but this is something that you must decide for yourself depending on how you are feeling.

However, the main thing is that you are consistent, as no matter which plan you do you will burn calories and tone your body.

12 week workout plan to lose weight: HIIT training

90 day weight loss plan


Every Monday I will be releasing weekly programs for the next 12 weeks until the 12 week workout plan to lose weight is complete.

Remember to take your before/after pictures every 2 weeks. Record your weight and take other measurements like your body fat and waist measurement.

These small things will help with motivation and create good habits. See this article for more tips on motivation.

Things to remember

  • It is important to consult your doctor before starting any exercise program, particularly if you have a pre-existing medical condition that could be made worst by exercising.
  • You must do 5-10 minute warm up including stretching before you start exercise to reduce your risk of injury.
  • Lastly, at the end of every workout you should do a 5-10 minute cool down with stretches to avoid injury and maintain range of motion.

Here are the 12 week home HIIT & Abs workout plan for weight loss

Here are the workouts:

Week 1-4                              Week 5-8                                      Week 9-12
Week 1                                     Week 5                                            Week 9
Week 2                                     Week 6                                            Week 10
Week 3                                     Week 7                                            Week 11
Week 4                                     Week 8                                            Week 12


Stick to this 12 week workout plan to lose weight and you will see results. If you have any questions feel free to drop me an Email through my contact page.

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Hi, I'm Gerald

G unit

Gerald has a bachelor’s degree in Exercise, Nutrition & Health. He is an NASM qualified behaviour change specialist, and a qualified personal trainer. Gerald has developed his own C.H.A.N.G.E method, which he uses to help his clients lose weight.

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