How to Plan a Weight Loss Fitness Routine

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Did you know that exercise is key to a healthy lifestyle?

Regular exercise can help you strengthen and tone your body, all while improving your overall health. If you’re looking for a strategy that can incorporate physical activity into your weekly routine, a fitness routine might be the answer. Knowing when you’re going to work out and what you’ll be doing can help you plan your week and ensure that you’re getting active regularly.

Here’s everything you need to know about planning a weight loss fitness routine!

Your Goals

Your weight loss goals are the foundation of your fitness routine. Your routine will be strategically planned to help you achieve those specific goals.

Your goals might include:

  • Losing a certain amount of weight
  • Becoming strong, healthy and fit
  • Toning a certain part of your body
  • Looking great for a wedding, vacation or event
  • Improving your health
  • Getting your body back after having children

Creating a clear set of goals can motivate you, while giving you something to work towards. Your goals should be both realistic and manageable. If you’re having difficulty setting a goal, speak with your SmartShape™ weight loss support team.

Exercise Basics

You can’t create a fitness routine if you don’t know which exercises to include. Each exercise can help strengthen and tone a certain part of your body or some even multiple parts.

You should also have a good idea of what the different machines at the gym do, and how to use them. You can do some research online or even ask for help from a friend, your SmartShape™ coach, or one of the associates at the gym.

Using a workout DVD is a great way to get started and learn some basic exercises! The trainers in most videos will usually walk you through the different moves and routines, so you can get a good idea of how to do those exercises.

Creating a Fitness Routine

It’s time to create your fitness routine!

Again, it’s very important to keep in mind that each routine is different. It all depends on your health, weight loss journey, comfort level, resources, and goals.

Here’s a general idea of what a weight loss routine could look like, to help you get started:


10-minute light cardio warm-up: jogging

20-30 minute circuit training: steps, jumping jacks, mountain climbers, burpees, or rowing

20-30 minute cardio: treadmill, stairs, elliptical, or cycling

5-10 minute stretch


10-minute light cardio warm-up: jogging or cycling

20-30 minute strength training: push-ups, tricep dips, bicep curls, rowing, or chest press

20-30 minute cardio: treadmill, stairs, elliptical, or cycling

5-10 minute stretch


Stretch, eat a well-balanced diet, recharge, drink lots of water, and focus on self-care today.


10-minute light cardio warm-up: rowing or cycling

20-30 minute strength training: squats, lunges, leg press, leg extensions, or stairs

20-30 minute cardio: treadmill, elliptical, or rowing

5-10 minute stretch


10-minute light cardio warm-up: uphill walk, elliptical or rowing

20-30 minute strength training: crunches, reverse crunches, plank, side plank, toe touches, or leg lifts

20-30 minute cardio: treadmill, stairs, elliptical

5-10 minute stretch


Stretch, eat a well-balanced diet, recharge, drink lots of water, and focus on self-care today.


It’s time for yoga! Join a class, practice with a friend, watch an instructional DVD, or create your own routine. Don’t forget to stretch, eat a well-balanced diet, recharge, drink lots of water, and focus on self-care today.

Finding the Right Solution for You

Everybody is different. Which means each weight loss journey is different, too! Depending on your current state of health, a basic fitness routine might not be suitable for you. If that’s the case, there are a wide variety of low-impact activities that you can engage in on a regular basis to help you stay active and lose weight!

Try one of the following physical activities:

  • Swimming
  • Walking
  • Hiking
  • Cycling
  • Water-based exercise

Exercising in the water can prove to be extremely beneficial, especially if you suffer from a mobility condition, aches and pains, or arthritis. Exercising inside a hot tub, swim spa, or swimming pool can be a great way to stay in shape, without putting too much strain on your body!

You should always speak with a healthcare professional before starting any new fitness regimen. That’s just one of the many perks of the SmartShape™ Weight Loss Centre. As a part of your weight loss journey with our centre, you have access to a full team of coaches and medical staff, who can answer any questions you have, while providing you with guidance and support.

Contact us today and schedule a free consultation to begin!

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