Free Workout Routines for Weight Loss from 3rd Chance Fitness
Weight training workouts are a great way to build lean muscle but if your goal is to lose weight you should be including cardio in your workout 3-5 times a week. It doesn’t matter what type of cardio you do, as long as you focus on your heart rate. Your heart rate should already be elevated a good bit if you are doing a workout routine for weight loss, so you do not want it to go back into a resting state. Your duration of cardio should last between 30-60 minutes, at your target heart rate.
Target heart rate: 220 – (your age) x 65-75% = your target heart rate
If your heart rate is too low, you are possibly not burning fat. If it is too high, you are possibly burning muscle, instead of fat. So, be aware of your heart rate. This is very important.
Please read our disclaimer before beginning this or any exercise program.
Here are examples of good cardio exercises that you can fit into your workout routine for weight loss:
- power walking
- jogging
- stationary bicycle
- elliptical machine
- swimming laps
- tennis
- racquetball
- biking
- hiking
- rowing machine
- stair machine
- aerobics class
Whatever workout routine you chose just remember to keep your heart rate elevated for at least 30 minutes to gain full weight loss benefits. Check out the Lean Muscle Makeover Routine™ to get the most out of your weight loss program!
