Scan to open on your phonegymvim.app/plans/walk-lift-weight-loss

3-day weight loss workout plan Walk & Lift Weight Loss

Long easy cardio paired with light full body lifting, the most sustainable way to start. Add ten minutes of walking before you add intensity.

Level: Beginner
Days a week: 3
Per session: 56–58 min
Goal: Weight loss
Equipment: Machine, Cable Machine

Start in GymVim Start in GymVim

Free, no ads. On the App Store and Google Play.

Workout schedule

3 days a week · 12 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

Day 1 · ~58 min Walk & Lift A

4 exercises · 10 sets · ~58 min

Treadmill Run Calves · Machine 1 sets of 30m
Machine Leg Press Glutes · Machine 3 sets of 12 reps · 1:30 rest 1:30 rest
Machine Chest Press Chest · Machine 3 sets of 12 reps · 1:15 rest 1:15 rest
Machine Seated Cable Row Lats · Cable Machine 3 sets of 14 reps · 1:00 rest 1:00 rest

Day 2 · ~56 min Walk & Lift B

4 exercises · 10 sets · ~56 min

Elliptical Glutes · Machine 1 sets of 30m
Machine Hack Squat Quads · Machine 3 sets of 12 reps · 1:30 rest 1:30 rest
Machine Pulldown Lats · Machine 3 sets of 12 reps · 1:15 rest 1:15 rest
Machine Plate Loaded Front Military Press Front Delts · Machine 3 sets of 14 reps · 1:00 rest 1:00 rest

Day 3 · ~57 min Walk & Lift C

4 exercises · 10 sets · ~57 min

Indoor Cycling (Spin Bike) Quads · Machine 1 sets of 30m
Seated Leg Curl Hamstrings · Machine 3 sets of 15 reps · 1:00 rest 1:00 rest
Machine Pec Fly Chest · Machine 3 sets of 15 reps · 1:00 rest 1:00 rest
Machine Crunch Abs · Machine 3 sets of 20 reps · 0:45 rest 0:45 rest

About this plan

Who it's for

For anyone new to training, or coming back after a long break. You'll need the equipment listed above.

Not the right fit?

Training at home: Low Impact Home Weight Loss, beginner, 3 days a week, no equipment.

What to expect

Each week is 30 working sets across 12 exercises, about 2 h 50 min in total.

Sets run from 12 to 20 reps, with 0:45 to 1:30 of rest between them.

Main muscles: Calves, Glutes, Quads, Chest, Lats, Front Delts, Hamstrings, Abs.

How to progress

For fat loss, the training keeps you active and holding on to muscle, while how much weight you lose depends mostly on what you eat, which this plan doesn't cover.

Add a little. Once a circuit or a set feels routine, add a rep, a round or a little weight. Change one thing at a time.
Keep turning up. Judge the plan by whether you keep turning up, not by a single week on the scale.
Learn the movements. In your first weeks much of the progress is learning the movements, and it comes quickly. Keep the load light enough that every rep looks the same, and expect to add a little most weeks.

If you miss a week: Repeat the last session you finished rather than skipping ahead.

When it gets easy: Cardio & Strength Weight Loss, the same goal at intermediate level, 4 days a week.