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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