Exercise routine to lose weight

In today’s article, we are going to give the keys to establishing an exercise routine to lose weight quickly. But this time, we will not be only us here, but we’re going to differentiate training to men that women should continue to follow.

The reality is that as a general rule, women and men do not usually or seek the same goals, or have the same conditions and physical abilities, so come well distinguish what exercises should follow each of the genres and adapt depending their means.

lose weight

While that is a fact, which must share all people have the condition to have, it’s tenacity, discipline in following the training and lead a good diet. It is essential to care to do, without an adequate dietary plan, will not achieve weight loss.

In our section on diet and nutrition, you will find many interesting articles that can help you when it comes to weight loss. We leave the link for direct access:

  • Subsistence allowance
  • Nutrition

Exercise routine to lose weight – Basic Information

  • Duration: 4 weeks
  • Training Days: 3 week
  • Rest days: No two days we train to endeavor to promote muscle recovery
  • Rest periods between sets: One minute, unless otherwise
  • Material: None
  • Difficulty level: Beginner

Exercise routine to lose weight – Description

Before starting this should be the warming that we perform. It goes a little in line with recent workouts that have hung; it is a good methodology to follow when heating. Refine, which said heating is applicable to both sexes:


  • Low-intensity cardiovascular activity:jogging, stationary bike, elliptical, treadmill or such material but we cannot lower or run, can make short series of cross fit abs, pushups, and squats before making combinations of 5 abs, 4 and three squats pushups (with your knees if necessary) low rate for warmth. Minimum 5 laps but need not go fast or anything, because we want to put the body in tune.
  • Stretches: Then, you should perform stretching localized on ankles, knees, elbows, neck, shoulder and wrist to avoid injury and improve our performance during the development of that routine.
  • Series approach: The reason the approach being made is to enable our central nervous system and improve our performance when training. The following combination proposal, which must be conducted at full speed because of keystrokes: 5 laps, with 15 seconds of rest in each seven lbs cross fit five squats, three push-ups (with knees if necessary).It should be no break, only between each turn.

Exercise routine to lose weight – Men


  • 5 x 10 Squat
  • 5 x 10 strides (10 per leg)
  • 3 x 10  Burgees
  • 3 x 15 Abs cross fit
  • 3 x 10 Abdominal oblique


  • 4 × 10 + 1 set to failure of pushups with knees supported (in case you cannot do in the normal way)
  • 3 x 5 eccentric Push
  • 3 × 7 Push closed with knees supported
  • 3 x 10 Vertical Scissors
  • 3 x 10 bicycle crunches

How eccentric squats made?



  • 40 seconds doing squats
  • 20 seconds of rest
  • 40 seconds doing push-ups with knees supported
  • 20 seconds of rest
  • 40 seconds doing abs cross fit
  • 20 seconds resting
  • 40 seconds doing burgers
  • 20 seconds resting
  • 40 seconds doing squats
  • 20 seconds of rest
  • 40 seconds doing push-ups with knees supported
  • 20 seconds of rest
  • 40 seconds abs doing CrossFit
  • 20 seconds resting
  • 40 seconds doing burpees
  • 20 seconds resting

Exercise routine to lose weight – Women


  • 5 x 10 Squat
  • 2 × 12 Strides
  • 2 × 12 Kick buttock
  • 3 x 10 Crunch
  • 3 x 10 Crunch Oblique


  • 4xfallo Push-ups with knees supported
  • 3 x 5 eccentric Push
  • 3 x 10 Abs cross fit
  • 3 x 10 Vertical Scissors
  • 3 x 10 bicycle crunches

How eccentric squats made? See video is set in Wednesday’s section for men


Circuito: 5 laps of the following combination of exercises, trying to make it in the shortest possible so that we can face a new repetition. We will take time and try to improve every week.

  • 10 Abs cross fit
  • 10 Squats
  • Ten sit-ups CrossFit
  • Push-ups with knees supported 5
  • Ten strides (5 per leg)

The mountain climbers are a type of exercise to work the abdomen that is also perfect results to losing weight. They are not as difficult to achieve as it may seem at first, and with a little practice the results are quickly noticeable.

To give more simple to do, I leave the explanation first of the year, and secondly, a video where our guests can watch their performance:

Before you start training, it is imperative that centimos properly to improve our performance and touch the upper body, it is important to warm up the joints involved.

However, we must put more emphasis on exercise your ankles and knees; they are the areas that accumulate to lose weight fast:

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