12 Weeks to Weight Loss Exercise Program

Get Started on Your Weight Loss Program

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If your goal is to start exercising and lose weight, this 12-Week Program gives you all the tools you need to start exercising. You'll get:

  • Cardio, strength training and flexibility workouts
  • Basic nutrition tips to help you eat healthy and reduce your calories
  • Weekly calendars to organize your workouts and nutritional goals
  • Motivational tips to help you get your mind excited about exercise
  • The tools you need to lose weight.

    If that sounds good to you, keep reading to find out how to get started.

    Your First Step

    Before you even lace up your workout shoes, your first step is to commit to your program every day. No matter what else is going on in your life, remind yourself of your fitness goals and give your workout the priority it deserves.

    Write it down and treat it just like any other appointment you wouldn't miss. And, if you find yourself falling off the fitness wagon, don't worry. This program will help you dig deep and find the strength to keep going. You may find it helpful to keep a workout journal to track your progress and keep you on the right track.

    If you've never exercised before, check out the Beginner's Corner to get the basics of getting started. If you want harder workouts, go to my Workout Center for more ideas.

    Modify the workouts to fit your fitness level.

    Before you get started:

    • Check with your doctor before beginning if you have any injuries or illnesses or if you're on medication
    • Take your measurements and make a note of them. Re-take them every 4 weeks to track your progress
    • Decide when you will workout (in the morning, at lunch or after work) and write it down in your calendar or fitness journal

    This isn't an easy program to follow - No program is easy, so just do the best you can.  Some weeks you'll do great and others you won't.  That's normal.  Be sure to listen to your own body and do what's right for you.  Every workout I give you is just a suggestion, so always substitute your own workouts if mine don't work for you.

    Your first step in getting started is to set your goals and get yourself ready for your new exercise program with the right shoes, clothes and equipment. You'll also want to get some basic measurements down (weight, measurements, etc.) so you can track your progress.

    More on Getting Started

      Your First 4 Weeks

      The following calendar includes all the cardio, strength, core and flexibility workouts to get you started during your first 4 weeks. Most weeks include 2-3 basic cardio workouts, 3 core workouts and 2 days of strength training. Each week, your workouts will change slightly so that you gradually build strength and endurance to move on to the next phase of the program.

      If you feel tired, sore or fatigued, feel free to take extra rest days. If you have other cardio workouts you like, you can also substitute those whenever you like.

      Week 1

      Week 2

      Week 3

      Week 4

      Mon - Choose 1

      ~Beg Intervals
      ~Beg Elliptical
      ~ Do your own
       
      ~Lower Body Stretch

      Mon - Choose 1

      ~25 Min Intervals
      ~Choose your own

      ~Total Body Stretch

      Mon - Choose 1

      ~25 Min Intervals
      ~Choose your own

      ~Total Body Stretch

       

      Mon - Choose 1

      ~25-Min Cardio
      ~Choose your own

      ~Total Body Stretch

      Tues

      ~Total Body Strength - 1 set
      ~Beginner Abs

      Tues

      ~Total Body Strength - 2 sets
      ~Beginner Abs

      Tues

      ~Total Body Strength-2 sets
      ~Core Strength/Stretch

      Tues

      ~Total Body Strength-2 sets
      ~Core Strength/Stretch

      Wed - Choose 1

      ~20-Min Cardio
      ~Choose your own

      ~Lower Body Stretch

      Wed - Choose 1

      ~20-Min Intervals
      ~Choose your own
       
      ~Total Body Stretch

      Wed - Choose 1

      ~Choose 1-3 Workouts
      ~Choose your own

      ~Lower Body Stretch

      Wed - Choose 1

      ~Choose 1-3 Workouts
      ~Choose your own

      ~Total Body Stretch

      Thurs

      ~Total Body Strength - 1 set
      ~Beginner Abs

      Thurs

      Active Rest

      Thurs

      Active Rest

      Thurs

      ~Total Body Strength-2 sets

      Fri - Choose 1

      ~Beg Intervals
      ~Beg Elliptical
      ~ Do your own
       
      ~Lower Body Stretch

      Fri - Choose 1

      ~20-Min Cardio
      ~Choose your own

      ~Lower Body Stretch

      Fri - Choose 1

      ~25-Minute Cardio
      ~10-Min Blast-2.5 times
      ~Choose your own

      ~Total Body Stretch

      Fri - Choose 1

      ~Beg Intervals
      ~Beg Elliptical
      ~ Do your own

      ~Lower Body Stretch

      Sat

      Beginner Abs

      Sat

      Total Body Strength - 1 set

      Sat

      Total Body Strength - 2 sets

      Sat

      Abs and Core Workout

      Sun

      Rest

      Sun

      Rest

      Sun

      10 min walk

      Sun

      15 min walk

      Your Next 4 Weeks

      We ramp things up by increasing your cardio time and you've got some new strength, cardio, core and flexibility workouts to try. As always, take extra rest days as needed and feel free to substitute your own workouts if any of these workouts don't work for you.

      Week 1

      Week 2

      Week 3

      Week 4

      Mon - Choose 1

      ~New! Beg Intervals-Level 3
      ~ Do your own

      ~New! Total Body Stretch

      Mon - Choose 1

      ~Beg Intervals-Level 3
      ~ Do your own

      ~Total Body Stretch

      Mon - Choose 1

      ~2-3 sets, 10-Min Cardio
      ~Choose your own
       
      ~Total Body Stretch

      Mon - Choose 1

      ~Choose 1-3 Workouts ~Do your own
       

      ~Lower Body Stretch

      Tues

      ~New! Total Body Strength/Balance 1 set
      ~Core Strength/Stretch

      Tues

      ~Total Body Strength/Balance 1 set
      ~Core Strength/Stretch

       

      Tues

      ~Total Body Strength/Balance 2 sets
      ~Abs and Core Workout

      Tues

      ~Total Body Strength/Balance 2 sets
      ~Abs and Core Workout

      Wed - Choose 1

      ~25-Min Cardio
      ~Choose your own

      ~Lower Body Stretch

      Wed - Choose 1

      ~New! 2-3 sets, 10-Min Cardio
      ~Choose your own

      ~Total Body Stretch

       

      Wed - Choose 1

      ~Choose 1 of 3 Workouts
      ~Choose your own

      ~Lower Body Stretch

      Wed - Choose 1

      ~3 sets, 10-Minute Cardio
      ~Choose your own

      ~Total Body Stretch

      Thurs

      ~Total Body Strength and Balance 1 set
      ~Beginner Abs

      Thurs

      Active Rest

      Thurs

      Active Rest

      Thurs

      ~Total Body Strength/Balance 2 sets
      ~Total Core Workout

      Fri -Choose 1

      ~Beg Intervals-Level 3
      ~ Do your own

      ~Total Body Stretch

      Fri - Choose 1

      ~25-Min Cardio
      ~Choose your own

      ~Lower Body Stretch

      Fri

      Cardio and Strength Circuit

      Fri

      Active Rest

      Sat

      New! Total Core Workout

      Sat

      ~Total Body Strength/Balance 1 set

      Sat

      Total Core Workout

      Sat

      Cardio and Strength Circuit

      Sun

      Rest

      Sun

      Rest

      Sun

      10 min walk

      Sun

      15 min walk

      Your Last 4 Weeks

      Your last four weeks take things to a higher level with new, longer cardio workouts, new total body strength workouts and, at the end of the program, new upper and lower body workouts to challenge more muscle groups and help you build lean muscle tissue. You'll also notice new circuit training workouts, which are great for saving time while helping you burn more calories.

      Week 1

      Week 2

      Week 3

      Week 4

      Mon - Choose 1

      ~3 sets, 10-Min Cardio
      ~Do your own

      ~New! 10-Min Yoga

      Mon - Choose 1

      ~New! 35-Min Boredom Buster
      ~ Do your own

      ~Lower Body Stretch

      Mon - Choose 1

      ~35-Min Boredom Buster
      ~ Do your own

      ~Lower Body Stretch

      Mon

      ~2-3 sets, 10-Min Cardio
      ~New! Upper Body

      Tues

      ~Total Body Supersets-1 set
      ~ Total Core Workout

      Tues

      ~Total Body Supersets-1 set
      ~Abs and Core Workout

      Tues

      ~New!-Total Body Superset Blast-1-2 sets
      ~Standing Abs
       

      Tues

      ~New! Lower Body/Core
      ~Lower Body Stretch

      Wed - Choose 1

      ~Beg Intervals
      ~Beg Elliptical
      ~ Do your own

      ~Total Body Stretch

      Wed - Choose 1

      ~2-3 sets, 10-Min Cardio
      ~Do your own

      ~10-Min Yoga Stretch

      Wed - Choose 1

      ~Choose 1 of 3 Workouts
      ~Do your own

      ~Total Body Stretch

      Wed - Choose 1

      ~35-Min Boredom Buster
      ~ Do your own

      ~10-Min Yoga

      Thurs

      Active Rest

      Thurs

      Active Rest

      Thurs

      Active Rest

      Thurs

      ~Total Body Superset Blast-1-2 sets
      ~Core Strength/Stretch

      Fri

      ~Total Body Supersets-1 set
      ~Abs and Core Workout

      Fri

      ~Total Body Supersets-1 set
      ~New!-Standing Abs

      Fri

      ~New!-10-Min Home Circuit 2-3 sets
      ~Total Body Stretch

      Fri

      Active Rest

      Sat

      ~20-Min Intervals
      ~Do your own

      ~10-Min Yoga

      Sat

      ~Cardio and Strength Circuit - 2 sets

      Sat

      Standing Abs

      Sat

      ~10-Min Home Circuit 2-3 sets

      Sun

      Rest

      Sun

      Rest

      Sun

      10 min walk

      Sun

      15 min walk

       

       

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