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Lose Weight in 8: A Sample 8 Week Workout Schedule

Feb 1, 2011

With an easy-to-follow workout schedule, you can see noticeable results on the scale in as little as eight weeks. According to the Mayo Clinic, a safe and healthy goal for weight loss is dropping one to two pounds per week. This means that in as little as two months, you can lose up to 16 pounds. Below is a sample workout schedule that should be easy to fit into even the busiest schedule.

Weeks 1-4

The beginning of this workout plan will focus on shedding fat, building lean muscle and increasing your endurance.

Monday: Toning and Cardio

  • 5 minute warm-up on cardiovascular equipment of your choice
  • 10 minutes of cardio workout. On a scale of 1 to 10 in perceived exertion, aim for an intensity level of 6. This should cause slightly labored breathing, but you are able to maintain this pace for some time.
  • 5 minute cool-down
  • 3 sets of bicep curls
  • 3 sets of tricep pulldowns with rope
  • 3 sets of lateral pulldowns on cable machine
  • 3 sets of front raises with dumbbells

Tuesday: Off 

Wednesday: Cardio and Core

  • 5 minute warm-up on cardiovascular equipment of your choice
  • 3 sets of plank exercises. Hold each for 30 to 60 seconds.
  • 3 sets of crunches on a stability ball
  • 3 sets of bicycle crunches
  • 10 minutes of interval training on cardiovascular equipment of your choice
  • 5 minute cool-down

Thursday: Off

Friday: Cardio and Lower Body

  • 5 minute warm-up on cardiovascular equipment of your choice
  • 3 sets of lunges with dumbbells
  • 3 sets of squats onto stability ball
  • 3 sets of leg curls on machine
  • 10 minutes jogging on the treadmill
  • 5 minute cool-down

Saturday: 30 minutes of brisk walking

Sunday: Off

Weeks 5-8

For the next segment of this workout plan, expect to step up the cardiovascular training and your strength training. 

Monday: Toning and Cardio

  • 5 minute warm-up on cardiovascular equipment of your choice
  • 20 minutes of cardio workout. On a scale of 1 to 10 in perceived exertion, aim for an intensity level of 7. This should cause labored breathing and a definite feeling of fatigue.
  • 5 minute cool-down
  • 3 sets of bicep curls on cable machine
  • 3 sets of incline dumbbell press
  • 3 sets of tricep kickbacks on a bench
  • 3 sets of lateral pulldowns on cable machine
  • 3 sets of lateral raises with dumbbells 

Tuesday: Off

Wednesday: Cardio and Core

  • 5 minute warm-up on cardiovascular equipment of your choice
  • 20 minutes of intervals: 90 seconds at a level 9 in perceived exertion followed by 30 seconds at level 3 in perceived exertion. Repeat 10 times.
  • 5 minute cool-down
  • 3 sets of plank exercises. Hold each for 60 seconds
  • 3 sets of side plank exercises. Switch sides to complete one set
  • 3 sets of straight leg raises on a bench

Thursday: 20 minutes on cardiovascular equipment of your choice

Friday: Cardio and Lower Body

  • 5 minute warm-up on cardiovascular equipment of your choice
  • 10 minutes jogging on the treadmill
  • 5 minute cool-down
  • 3 sets of lunges with dumbbells
  • 3 sets of squats with dumbbells
  • 3 sets of seated calf raises with dumbbells
  • 3 sets of side lunges with dumbbells

Saturday: 20 minutes on the stationary bike

Sunday: Off

For each workout, aim to complete 10 to 12 repetitions per set. When selecting dumbbells for your exercises, choose a pair of dumbbells where your muscles reach fatigue by the last repetition of each set. 

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