Monthly Workout Plan For Weight Loss


Monthly Workout Plan For Weight Loss

Hello all!

Plan for the entire month is here! (yippeeeee)

Monthly Workout Plan For Weight Loss

Monthly Workout Plan For Weight Loss

Week  1

See here and here

Week 2


See it here


We will be concentrating mainly on lower body and abs. We will do a circuit of 4 rounds which will look something like what is mentioned below.

Pre/post-workout stretches:-

  1. Glute stretch: 10 seconds, 4 reps each side
  2. Toe touchers:- 10 reps, 2 times
  3. Crossover reverse lunge:- 10 reps each side
  4. Superman:- 3 seconds, 5 reps


  1. Jumping jacks: 60 reps, 30 seconds rest
  2. Lateral hops:  60 reps, 30 seconds rest


  1. Dumbbell squat:- 20 reps
  2. Dumbbell lunges:- 15 reps each leg
  3. Dumbbell calf raises: – 30 full reps or 60 half reps. to understand the difference between full and half reps, see here .

You are advised to do half reps only if you feel any sort of pain in your ankles while doing full range of motion for this exercise, otherwise no need

  1. Crunches:-  30 reps, do not use a dumbbell for this
  2. Elbow to knee crunches:-  30 reps, do not use a dumbbell for this

Although I would recommend you to complete a total of 4 circuits, If you find it too difficult, you may also stop at 3. But anything less will not be as effective as it ought to be.

Between the exercises, take a break of 1 minute (since these exercises are tough) and take a break of 3 minutes between the circuits.

So the total session including everything, should take close to around 40 minutes.

For this workout, the pre and post-workout stretches will be same.


For people going to gym – Moderate intensity cardio for 20 minutes, which may include a brisk walk on treadmill/elliptical. You could also use a bicycle machine but watch that the intensity is moderate.

For People doing it at home – People who are not going to the gym can go for a brisk walk outside home in a park or you could do step-ups. You could use your home steps for doing step-ups.

While doing step ups, try to do it also moderately, otherwise you may hurt yourself.

IWB weight loss fitness step up

When I say moderate, it means that you should be able to talk while doing the cardio. If not, that means you are running out of breath and need to slow down.

Day 4

Same as week2 day1. See it here

Day 5

Same as Week 2 day2.

Day 6

Same as Week 2 day 3


Complete rest

This completes Week 2. Week 3 will be same as week 1. See it here and here.

Week 4 will be same as week 2.

Once you complete all the four weeks, you will for sure see some reduction in your body fat percentage, which will result in some weight loss too.

You will feel more energetic, strong and fit.

But be sure that you don’t cheat with your diet and sleep too often. Waiting for your feedback 🙂

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  1. Hi Rupali. How long have you been working out ? If you are at the intermediate level, 2 kg dumbbells are perfectly fine for you.

  2. oh ! that is some considerable progress Rupali. Make sure you watch your form. Try to do a few reps in front of a mirror, if you have one big enough 🙂
    Keep it going !

  3. hi tarun its amazing and im really glad that there are so many like minded ppl here who are there to help each other out and give us the right knowledge with facts and figures and actually show that weight loss journey is not as hard journey as it looks cheers 🙂

  4. I am following most of it, and along with strength training I have also included walking for an hour 4 -5 times a week

  5. hei rahul ..m thyroid patient could i start this workout program,,,, i gained 16 kgs suddenly want to reduce but never get successful … due to some or other physical probs….plz let me know if i could do such program

  6. Hey Tanushree… I am so sorry for being late. I saw yr comment just now. Yes this a generic workout for everyone, just that you may not lose a lot of weight because people with thyroid tend to lose weight slowly and this is just for a month. Stay tuned and I will post a workout plan for 6 to 8 weeks where everyone will be able to see some significant results 🙂

  7. Its been 2 weeks. I couldn’t find 1kg dumbell so I started with 2 kg 5 repetitions.
    Now im doing 15 repetitions.


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