Best exercise routine for steady weight loss

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The Rules

  • Regularity and consistency are your best friends when it comes to seeing results. The cumulative effect of exercise cannot be underestimated. Schedule exercise sessions in your diary and stick to them no matter what.
  • Keep an eye on your diet. If weight loss is your goal, try not to ‘eat your workout’. Never go hungry but avoid high-calorie food rewards (we’re talking post-workout pastries and muffins) and oversized meals. Good post-workout snacks include pitta and humus, a protein smoothie shake or yoghurt and fresh fruit.
  • You can switch sessions around but try and stick to following a higher intensity day with a lower intensity workout the next day.

Monday: Home HIIT

It’s Monday which means a full-on (but easy-to-follow) workout after the weekend. Start with a 4-minute warm up consisting of:

  • Easy jogging-on-the-spot
  • Shadow boxing
  • Star-climbing
  • Shuttle runs
Macro of woman legs in sport shoes, running over the wild terrain, under the cloudy sky


Then, try the following…

  • 30 seconds mountain climbers
  • 30 seconds jumping jacks
  • 30 seconds rest
  • 30 seconds high knee jogging-on-the-spot
  • 30 seconds squats-with-a-jump (at the top)
  • 30 seconds rest
  • 30 seconds fast alternating lunges
  • 30 seconds lateral jumps
  • 30 seconds rest
  • 30 seconds fast step-ups left leg
  • 30 seconds fast step-ups right leg
  • 30 seconds rest
  • 30 seconds reverse lunge with knee drive left leg
  • 30 seconds reverse lunge with knee drive right leg
  • Rest and…repeat!

Tuesday: Interval walking

This is your active recovery day – the perfect excuse to try this calorie busting walk.

Start by walking at a moderate pace for five minutes to warm up. Then speed up so that you can still hold a conversation, but so that your heart rate is raised and you start to break a sweat. Hold this pace for three minutes. Slow down to a stroll for one minute and repeat. Repeat this four minute cycle a total of five times. See more of our walking workouts.

Women running on snow in winter

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Wednesday: Lunchtime running club

Grab a friend or a colleague and head out to boost fitness levels, strengthen bones and whittle waistline with this 30-minute, mixed intensity run.

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