8-Week Training Program for Effective and Healthy Weight Loss | Hardworkout Magazine

Key takeaways

- The programme runs for eight weeks and combines four strength sessions per week in a two-day split with 20-30 minute cardio sessions at low to moderate intensity.

- Strength training during a calorie deficit helps preserve muscle mass, while cardio raises total weekly energy expenditure.

- A daily calorie deficit of around 300-500 kcal is a reasonable starting point for gradual weight loss without undermining energy levels, training and recovery.

- A protein intake of around 1.6-2.0 grams per kilogram of body weight per day supports muscle retention when strength training in a calorie deficit.

- Water is sufficient for the short sessions in this programme; sports drinks with carbohydrates and electrolytes are generally unnecessary for 20-30 minutes of cardio.

A weight loss training program should do more than just burn as many calories as possible during the session itself. Strength training is important for preserving muscle mass, while cardio can increase total energy expenditure throughout the week.

The combination allows you to improve your physical fitness while losing weight. The program lasts for eight weeks and is designed to also suit beginners.

How to follow the training program

The training program lasts for eight weeks and combines four strength sessions per week with short cardio sessions.

The strength training follows a 2-split where the upper body and lower body are trained on separate days.

The number of sets and repetitions varies between sessions, allowing you to train for both muscle growth and muscular endurance.

Strength training helps preserve muscle mass when you are in a calorie deficit.

How much cardio should you do alongside strength training?

The cardio sessions last for 20-30 minutes and help increase total energy expenditure.

A daily calorie deficit of around 300-500 kcal is a suitable starting point for many who want gradual weight loss.

A protein intake of around 1.6-2.0 grams per kilogram of body weight per day helps preserve muscle mass during weight loss.

Getting enough sleep and rest between sessions is important for recovery and for being able to follow the training program throughout all eight weeks.

About the program

The training program lasts for eight weeks and is a 2-split program with four strength sessions per week, combined with short cardio sessions.

Strength training helps preserve muscle mass when you are in a calorie deficit, while cardio allows you to burn extra calories and increases total energy expenditure.

The number of sets and repetitions varies between sessions, so you train for both muscle growth and muscular endurance.

The cardio sessions last for 20-30 minutes and are performed at low to moderate intensity. Brisk walking, cycling, elliptical machine, and rowing machine are good alternatives.

This intensity is well-suited for beginners and provides increased energy expenditure without requiring much recovery between strength sessions.

Suggested weekly plan

You can schedule cardio and strength training at different times of the day, or perform cardio right after the strength session.

Alternative 1

- Monday: Cardio in the morning + session 1 in the afternoon/evening

- Tuesday: Rest

- Wednesday: Cardio in the morning + session 2 in the afternoon/evening

- Thursday: Rest

- Friday: Cardio in the morning + session 3 in the afternoon/evening

- Saturday: Rest

- Sunday: Cardio in the morning + session 4 in the afternoon/evening

Continue with a rest day before starting session 1 again. The training days will therefore shift from week to week.

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Alternative 2

- Monday: Session 1 + cardio

- Tuesday: Session 2 + cardio

- Wednesday: Rest

- Thursday: Session 3 + cardio

- Friday: Session 4 + cardio

- Saturday: Rest

- Sunday: Rest

Session 1 – Upper Body A

- Dumbbell Pullover: 2 × 10 reps – 45 sec rest

- Dumbbell Bench Press: 2 × 10 reps – 45 sec rest

- Arnold Press: 2 × 10 reps – 45 sec rest

- Dumbbell Bicep Curl: 2 × 10 reps -30 sec rest

- Overhead Triceps Extension: 2 × 10 reps – 30 sec rest

- Lying Leg Raise: 2 × 10 reps -30 sec rest


Session 2 – Lower Body A

- Goblet Squat with Dumbbell: 2 × 10 reps – 45 sec rest

- Hip Thrust with Barbell: 2 × 10 reps – 45 sec rest

- Walking Lunges with Dumbbells: 2 × 10 reps per leg – 45 sec rest

- Romanian Deadlift with Dumbbells: 2 × 10 reps – 30 sec rest