Training Plans


Intermediate Weight Loss Training Plan

The days of endless cardio for weight loss are long-gone. The combination of resistance training and cardio to lose weight and improve body composition (usually called ‘toning up’) is the future.

Many women mention backs of the arms, stomach, bum and tops of the legs can be problem areas. Spending hours running won’t necessarily help. High intensity cardio is included in the plan, as it helps to increase the metabolism for longer periods – that means more calories are being burned and for a longer period of time, bonus!

Below is a training plan suitable for someone with a little bit of exercise experience. Each session should take no more than 60mins, typically less than 45mins.


Monday – Upper Body Resistance and High Intensity Cardio

Laying Dumbbell Press – 3 sets of 8-12 reps
One Arm Dumbell Row – 3 sets of 8-12 reps
Laying Dumbell Flyes – 3 sets of 8-12 reps
Lat Pull Down – 3 sets of 8-12 reps
X-Trainer: warm up; followed by, 15 second sprint and 45 seconds steady. Repeat 5 times. Cool down.
Notes: Aim to increase the number of sprints on the X-Trainer as you feel fitter.

Tuesday – Lower Body Resistance and Low Intensity Cardio

Squats – 3 sets of 6-8 reps
Leg Press – 3 sets of 8-12 reps
Dumbbell Lunges – 3 sets of 12-15reps
Treadmill – 20mins
Upright Bike – 20mins

Wednesday – Rest

Thursday – Upper Body Resistance & High Intensity Cardio

Bench Press – 3 sets of 6-8 reps
Dumbbell Lateral Raises – 3 sets of 10-12 reps
Dumbbell Curls – 3 sets of 10-12 reps
Tricep Kick Backs – 3 set of 10 -12 reps
Ab Crunches – 3 sets of 15-20 reps
Plank – Aim to increase time each week
Rower – 1000m as fast as possible (aim to improve time each week)

Friday - Lower Body Resistance & Low Intensity Cardio

Stiff Legged Deadlift – 3 sets of 10-12 reps
Leg Extension – 3 sets of 10-12 reps
Leg Curl – 3 sets of 10-12 reps
Calf Raise – 3 sets of 10-12 reps
X-Trainer – 30mins

Saturday – Recreational activity

Whether it’s going for a walk, playing with the kids in the park or playing tennis with friends, aim to get outside and enjoy yourself.

Sunday - Rest