8 Week Weight Loss Workout Plan: Get Ready To Transform Your Body!

You know those people who seem to have superpowers when it comes to losing weight? Those people who can drop a couple of sizes in no time, seemingly with no effort at all? If that sounds like you, that’s probably because you know their secret: They’ve got an awesome 8-week weight loss workout plan! But don’t worry if that sounds far too difficult. This article isn’t just for the super-disciplined or the super-rich. Anyone can get the benefits of an 8-week weight loss program, regardless of how much time they have or how much money they want to spend on a personal trainer. With the right program, you will strip away fat and reveal rock-solid muscle underneath. In this blog post, we’ll walk you through everything you need to know about the best ways to lose weight in just 8 weeks!

Tools for 8 week weight loss workout plan
Photo by stevepb

What Is an 8-Week Weight Loss Program?

An 8-week weight loss program is exactly what it sounds like: a program that helps people lose weight over an 8-week period. They can be used by people who are already in shape and want to improve their bodies even further. They can also be used by people who are completely new to fitness and want to learn the best ways to lose weight through exercise. You’ll find that most 8-week weight loss programs are based around a combination of cardio, strength training, and diet changes. They’re designed to help you lose weight quickly, but in a way that won’t cause you to lose muscle in the long term. And we recommend them for just about anyone looking to lose weight. Whether you’re a beginner or an experienced lifter, you’ll get the best results by following an 8-week weight loss program.

Try Toning Exercises First

If you’re brand new to fitness, we recommend that you start with toning exercises first before you move onto weight lifting. This is because toning exercises will help improve your body composition without you having to lose any fat. This is important because losing too much fat too quickly can cause you to lose muscle as well. When you lift weights, you want to make sure that you are lifting enough weight to trigger muscle growth. But you don’t want to lift too much weight because this will put you at risk of injury. When you start with toning exercises, you’ll be able to build up strength gradually over time. This will allow you to build up enough strength to lift weights without putting yourself at risk of injury.

People doing cardio workout
Photo by Gabin Vallet

The Importance of Cardio

Cardio exercises are the best way to burn fat, and we recommend that you have one or two cardio sessions every week. You can also have one or two days between each cardio session where you do no exercise at all. This will help your body recover and prevent you from burning muscle as you work out. Cardio exercises include running, cycling, swimming, and rowing. They are the best way to burn fat and calories. If you want to build muscle and lose weight, you should focus on high-intensity cardio. This type of cardio will help you lose fat more quickly without burning muscle. If you want to avoid losing muscle during your weight loss program, you should aim for low-intensity cardio. This will help you burn calories without burning as much muscle!

Strength Training Are the Key to Weight Loss

We’ve talked a lot about cardio in this article, but you should know that strength training is the key to weight loss. This is because strength training increases your metabolism and helps you burn more calories for up to 48 hours after you finish your workout. Strength training also helps you lose fat by increasing the amount of muscle on your body. As we’ve already discussed, this is a good thing because it will help you maintain your new weight even after you finish your program. If you want to lose weight quickly and efficiently, you should lift weights 2-3 times per week. We also recommend that you use a program like the StrongLifts 5×5 workout, which is designed to help you lose weight at the same time.

8 week weight loss workout plan: diet
Photo by Polina Tankilevitch 

Make Diet Changes at the Same Time as Your Workouts

When you start your 8-week weight loss program, you should make diet changes at the same time as your workouts. This is because your body will change faster and more efficiently if you work out properly and eat properly. You can also save yourself some time and money by combining these two things. But you should make sure that you are getting enough nutrients during your weight loss program. We recommend that you make sure that you are getting enough protein, fiber, vitamins, and minerals during this time. Protein is especially important because it helps you build muscle and recover faster after a workout.

DAY 1: Push Workout

The first day is often the most challenging, but it’s not impossible. We recommend:

4 sets8-12 repsDumbbell French Press
4 sets6-8 repsIncline Bench Press
4 sets8-12 repsOverhead Press
4 sets10-15 repsHanging Leg Raise
3 sets12-15 repsLateral Raise
3 sets10-12 repsFrench Press
3 sets12-15 repsSkullcrusher 
3 sets12-15 repsStanding Cable Fly
Day-1 Workout Plan

P.S. Try to perform intervals of 20 seconds of all-out effort and 10 seconds of rest or recovery. 

DAY 2: Pull Workout

4 sets10 RepsOne Arm Dumbbell Row
4 sets10-12 repsT-Bar Row
4 sets10-12 repsLat Pull Down
3 sets10-12 repsCable Curl
3 sets12-15 repsHammer Curl
3 sets12-15 repsFace Pull
3 sets 15-20 repsMachine Crunch
Day-2 Workout Plan

Additionally, perform 30-40 minutes of low-intensity steady cardio. 

DAY 3: Leg Workout

5 sets8-12 repsSquat
4 sets15 repsLeg Press
3 sets10-12 repsGoblet Squat 
3 sets10-15 repsLeg Curl 
3 sets20-25 repsSeated Calf Raise 
3 sets1 MinPlank
3 sets15-20 repsStanding Calf Raise
Day-3 Workout Plan

Time to give your all on this leg day workout. 

DAY 4: Rest Day

You’ll want to reach your goals as soon as you can. But, that doesn’t mean pushing yourself ‘til you break. Balance of working out and resting is important to ensure that you can have steady progress in your workout journey. 

On the 5th day, restart the workout from DAY 1: Push Workout. All in all, you’ll be doing 3 days of workouts, and dan 1-day rest. 

Bottom line

An 8-week weight loss program can be great for helping you lose weight quickly and efficiently. Make sure that you focus on lifting weights, doing cardio, and making diet changes at the same time as your workouts. This will help you lose fat and retain muscle.

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