6 WEEK GYM FREE WEIGHT LOSS PROGRAMME FOR A BUSY PERSON

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Suitable for:

Anyone looking to lose weight and tone up.

Anyone with a busy schedule wanting to keep fit in a short amount of time.

Someone looking to return to exercise after a period​​ of inactivity.

 

 

Week 1 - 6

 

 

 

 

 

The aim of this session is to increase muscle strength and cardiorespiratory endurance.

 

The different levels of programme are to make the session doable for people​​ with a variety of fitness levels.

 

The session is​​ directed​​ at​​ somebody trying to get back into exercise, someone who has limited access to gym facilities and to a person who has a particularly busy schedule and needs to fit effective training into short periods of time.

 

 

 

 

 

 

Suggested Weekly Timetable:

Day

Session

Time

Monday

 

Cardio​​ 

 

Tuesday

 

Circuit

 

Wednesday

 

REST

 

Thursday

 

Cardio​​ 

 

Friday

 

Circuit

 

Saturday

 

Long Walk (60mins plus)

 

Sunday

 

Rest

 

 

Timings to be decided by the​​ individual​​ to fit with schedule.

Individual​​ to complete a full body​​ stretch at least once each day.

To be completed in conjunction with a calorie controlled diet.

 

 

 

Circuit Session

 

Exercise

Suggested Weight

Sets

Reps

Tempo

Rest

WARM UP

3 minute jog/walk to gradually increase pulse rate to 60 – 70% MHR

1

Run/Walk 400m​​ as fast as possible (rest as per the circuit below)

CIRCUIT

Press Up/Press Up on Knees

BODYWEIGHT

3

15-20

2-0-2-0

Beginner – 2mins between circuits

 

Improver​​ – 60s

 

Advanced – no rest

Squat

Heavy Bag Single Arm Row (Repeat Each Side)

If you​​ have a bar/fence to pull yourself up on there is the option for Wide​​ Grip​​ Pulls Ups or Inverted rows to add difficulty.

Hip Bridge (Raise legs to increase difficulty)

6

Run/Walk 400m as fast as possible (rest as per the circuit above – Advanced take​​ 60s Rest)

7

Fast Walk/Jog/Sprint 50m then perform 10 Jump Squats – Repeat x 3 (Beginner with walk back recovery) x 5 (Improver with slow jog back recovery) x 10 (Advanced with no recovery)

COOL DOWN

3 minute jog/walk at very slow pace followed by a full​​ body static stretch

 

 

 

 

 

CARDIO SESSION​​ 

 

15 Minute Cardio Session

 

 

Beginner

 

 

Improver

 

Advanced

 

WARM UP - 3 minute gradual pulse raise (dynamic stretch as required) Walk/Jog

 

 

10 minutes of fast walking.

 

Intensity – if somebody were to ask you a question​​ you should be able to reply in short sentences before needing a quick break from speaking.

 

Use your arms driving forwards and backwards in order to generate more speed.

 

 

 

 

 

10 minute jogging.

 

Intensity – minimum 6 out of 10 for effort.

 

Add short bursts​​ of increases in speed to add difficulty (e.g. 50m sprint). ​​ Build up to five short bursts of speed in the 10 minute period.

 

10 minutes of interval training.

 

Intensity – 8 out of 10 for effort.

 

Work:Rest of 1:1

 

1 minute of fast paced running (as fast as you can – expect speed to drop over the minute). 1 minute slow jog.

 

Add difficulty by​​ reducing the rest period to 30 seconds.

 

COOL DOWN – 2 minute light jog/walk to reduce heart rate. ​​ Follow by stretching key muscles (hamstrings, quads, glutes). ​​ Perform​​ full body stretch later in the day.

 

 

Please consult our Disclaimer before undertaking any training sessions or programmes on this website.

Featured image from Pexels.