Weight-loss workout plan: Lose 10 lbs in 6 weeks (2023)

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    Weight-loss workout plan: Lose 10 lbs in 6 weeks (1)Amanda VogelUpdated: Mar. 21, 2021

      Got a weight-loss goal? This calorie-burning workout can help

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      Weight-loss workout plan: Lose 10 lbs in 6 weeks (2)

      Lose weight in 6 weeks

      Ditch those last 10 pounds or kick-start a loftier weight-loss goal and get toned this year with our plan, designed exclusively for Best Health by Vancouver personal trainer Colin Westerman, owner of F.I.T. by Colin Personal Training. (As always, check with your doctor before starting a workout plan.)

      This program’s Calorie Burn Circuits can burn between 200 and 370 calories. (*Calories burned are an approximate value based on a 150-lb. woman.) Remember that one pound equals 3,500 calories, so you’ll need to burn or eliminate 500 calories a day to lose one pound in a week-or just over 580 calories a day to lose 10 pounds in six weeks. Pair this workout with our healthy Weight-Loss Meal Plan-we’ve done all the calorie counts for you-to help you reach your goal.

      These exercises are designed to amp up the burn and give you better results as the weeks go by. The winning formula: interval training, meaning you pick up the pace for short bouts, then recover. You zap away more calories in one workout this way than doing the same moves at a longer, more leisurely pace. “Interval training burns a lot of calories because you’re really challenging yourself,” says Westerman. “It’s extremely efficient.”

      Remember, the key to losing weight is getting through the first couple of weeks. “This is the time when you’re developing the habit of exercise as part of your lifestyle,” says Westerman.

      Get ready for a healthier, slimmer, more toned body.

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      Weight-loss workout plan: Lose 10 lbs in 6 weeks (3)

      How it works

      The Calorie Burn Circuit alternates intervals of strength and cardio exercises with recovery time. By the end of each strength and cardio interval, you should feel almost breathless and as if you challenged yourself. After each recovery interval, you should have the energy to work hard again.

      What to expect:
      The program kicks off with three workouts per week and progresses to six as you get fitter.

      Equipment:
      You’ll need one set of five- to 10-pound dumbbells (start with five pounds if you are new to working out) and a towel or mat. You can time intervals with a clock that counts seconds or an interval-training mobile app, such as Tabata Pro for iPhone/iPad and Android ($3).

      Warm up:
      Before every circuit, warm up with one minute of each of these movements, for three minutes total: 1) brisk walking or marching in place; 2) gentle jumping jacks or low-impact side taps; and 3) squats.

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      Cool down and stretch: Cool down by walking slowly around the room or marching lightly in place for two or three minutes post-workout to catch your breath. Finish off by stretching all major muscles.

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      Weight-loss workout plan: Lose 10 lbs in 6 weeks (4)

      Weight-loss workout plan: Week 1

      • Do this Calorie Burn Circuit on three non-consecutive days this week.

      Time: about 25 minutes including warm-up and cool-down
      Calories burned: approximately 200*

      Warm up, then do the circuit three times total. For each exercise, do as many as you can in the time allotted.

      Strength: Push-ups (30 seconds). Do as many as you can on your toes before modifying to bent knees if needed.
      Cardio: Jumping jacks (30 seconds). (Low-impact option: Alternate stepping right and left leg out as you reach arms overhead.)
      Recovery: March (1 minute).

      Strength: Squats (30 seconds). With feet hip-width apart, arms straight out in front of you and spine straight, bend legs as if sitting down. Keep knees in line with ankles as you squat. Return to standing.
      Cardio: Jumping jacks (30 seconds).
      Recovery: Gentle marching (1 minute).

      Strength: Alternating split-stance bent-over rows (30 seconds). With a dumbbell in each hand, step left foot forward, bending both legs slightly. Lean forward from waist, abs tight and spine straight, palms facing in. Bend right arm, bringing dumbbell to waist. Lower and repeat on left side, alternating arms. After 15 seconds, switch legs so right foot is forward.
      Cardio: Jumping jacks (30 seconds).
      Recovery: March (1 minute).

      Do circuit three times, then cool down and stretch.

      Tip: For each cardio exercise, you can modify the high-impact version with our low-impact option.

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      Weight-loss workout plan: Lose 10 lbs in 6 weeks (5)

      Weight-loss workout plan: Week 2

      • Do this Calorie Burn Circuit on four non-consecutive days this week.

      Time: about 30 minutes including warm-up and cool-down
      Calories burned: approximately 250*

      Warm up, then do the circuit four times total. For each exercise, do as many as you can in the time allotted.

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      Strength: Push-ups (30 seconds). Do as many as you can on your toes before modifying to bent knees if needed.
      Cardio: Frog jumps (30 seconds). From a squat position with abs tight and weight in your heels, reach hands down toward the floor, between feet. Straighten legs to standing as you jump off the floor, reaching arms overhead. Land with knees slightly bent. (Low-impact option: Lift heels off floor as you stand up from squat, omitting jump.)
      Recovery: Moderate marching (1 minute).

      Strength: Squats + biceps curls (30 seconds). With one dumbbell in each hand, do a squat with arms straight. As you stand up from the squat, bend your arms and bring hands toward shoulders, keeping elbows close
      to body.
      Cardio: Frog jumps (30 seconds).
      Recovery: Gentle to moderate marching (1 minute).

      Strength: Alternating split-stance bent-over rows (30 seconds). See Week 1.
      Cardio: Frog jumps (30 seconds).
      Recovery: Moderate marching (1 minute).

      Do circuit four times, then cool down and stretch.

      Tip: It shouldn’t be easy for you to speak in full sentences during intervals.

      5 / 8

      Weight-loss workout plan: Lose 10 lbs in 6 weeks (6)

      Weight-loss workout plan: Week 3

      • Do this Calorie Burn Circuit on three non-consecutive days this week.
      • Do a 40- to 60-minute cardio workout of your choice on one other day.

      Time: about 40 minutes including warm-up and cool-down
      Calories burned: approximately 300*

      Warm up, then do the circuit three times total. For each exercise, do as many as you can in the time allotted.

      Strength: Push-ups (45 seconds). Do as many as you can on your toes before modifying to bent knees if needed.
      Cardio: Lunge jumps (45 seconds). See diagram above. With left leg forward, do a reverse lunge, stepping right leg behind you with heel up. At the same time, stretch left arm back and right arm forward, elbows bent. Then, switching arms, bring right leg forward into a knee lift as you jump up slightly on left foot. (Low-impact option: Omit jump.)
      Recovery: Moderate marching (1 minute).

      Strength: Squats + biceps curls (45 seconds). See Week 2.
      Cardio: Lunge jumps with right leg forward (45 seconds).
      Recovery: Moderate marching (1 minute).

      Strength: Alternating split-stance bent-over rows (45 seconds). See Week 1. For more of a challenge, try balancing on one leg as you row, switching legs halfway through interval.
      Cardio: Lunge jumps with left leg forward (45 seconds).
      Recovery: Moderate marching (1 minute).

      Strength: Plank + chest touches (45 seconds). Get into a plank with arms straight and hands on floor. Legs can be straight with toes on floor, or bent with knees on floor. Keep abs tight. Raise right hand, bending arm, and gently touch the left side of your chest near the shoulder. Return hand to floor; repeat with left arm.
      Cardio: Lunge jumps with right leg forward (45 seconds).
      Recovery: Gentle to moderate marching (1 minute).

      Do circuit three times, then cool down and stretch.

      Tip: Strength exercises that combine upper and lower body moves boost calorie burn.

      6 / 8

      Weight-loss workout plan: Lose 10 lbs in 6 weeks (7)

      Weight-loss workout plan: Week 4

      • Do this Calorie Burn Circuit on three non-consecutive days this week.
      • Do a 40- to 60-minute cardio workout of your choice on two other days.

      Time: about 45 minutes including warm-up and cool-down
      Calories burned: approximately 350*

      Warm up, then do the circuit four times total. For each exercise, do as many as you can in the time allotted.

      Strength: Lunges with left leg forward + overhead presses (45 seconds). Holding dumbbells just above your shoulders, palms facing forward, stand with feet hip-width apart. Step right foot behind you, balancing on the ball of right foot, right heel off floor. Lower back knee toward floor until both legs are bent to 90 degrees. Keep as much body weight as possible on the front foot. Straighten both legs, straightening arms overhead.
      Cardio: High-knee jogging in place (45 seconds). (Low-impact option: March in place, lifting knees only to hip height.)
      Recovery: Moderate marching (45 seconds).

      Strength: Lunges with right leg forward + overhead presses (45 seconds).
      Cardio: High-knee jogging in place (45 seconds).
      Recovery: Moderate marching (45 seconds).

      Strength:
      Back extension + leg squeeze (45 seconds). Lying face down, bend arms with hands flat on floor beside shoulders. Squeeze knees and ankles together and lift chest off floor, pressing elbows toward each other behind your back, hands up off floor. Hold for 15 seconds and release.
      Cardio: High-knee jogging in place (45 seconds).
      Recovery: Moderate marching (45 seconds).

      Strength: Plank + chest touches (45 seconds). See Week 3.
      Cardio: Jog/run in place (45 seconds).
      Recovery: Moderate marching (45 seconds).

      Do circuit four times, then cool down and stretch.

      Tip: This week’s circuit amps up intensity with slightly shorter recovery times.

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      Weight-loss workout plan: Lose 10 lbs in 6 weeks (8)

      Weight-loss workout plan: Week 5

      • Do this Calorie Burn Circuit on three non-consecutive days this week.
      • Do a 60-minute cardio workout of your choice on two other days.

      Time: about 40 minutes including warm-up and cool-down
      Calories burned: approximately 350*

      Warm up, then do the circuit three times total. For each exercise, do as many as you can for the time allotted.

      Strength: Lunges with left leg forward + overhead presses (1 minute). See Week 4.
      Cardio: Squat jacks (1 minute). Jump feet out wider than hip-width apart, bending legs into a half-squat. Arms are out in front of you, elbows bent. Jump up and bring feet back together, straightening legs. (Low-impact option: Squat out to the right with a wide stance; bring feet together; squat out to the left.)
      Recovery: Moderate marching (45 seconds).

      Strength: Lunges with right leg forward + overhead presses (1 minute). See Week 4.
      Cardio: Squat jacks (1 minute).
      Recovery: Moderate marching (45 seconds).

      Strength: Back extension + leg squeeze (1 minute). See Week 4.
      Cardio: Squat jacks (1 minute).
      Recovery: Moderate marching (45 seconds).

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      Strength: Push-ups (1 minute). Do as many as you can on your toes before modifying to bent knees if needed.
      Cardio: Squat jacks (1 minute).
      Recovery: Moderate marching (45 seconds).

      Do circuit three times, then cool down and stretch.

      Tip: Longer intensity intervals and shorter recovery intervals really crank up calorie burn.

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      Weight-loss workout plan: Lose 10 lbs in 6 weeks (9)

      Weight-loss workout plan: Week 6

      • Do this Calorie Burn Circuit on three non-consecutive days this week.
      • Do a 60-minute cardio workout of your choice on two other days.
      • Add a moderately paced brisk walk or a 20- to 30-minute jog on one other day.

      Time: 50 minutes including warm-up and cool-down
      Calories burned: approximately 370*

      Warm up, then do the circuit four times total. For each exercise, do as many as you can in the time allotted.

      Strength: Push-ups + chest touches (1 minute). Add a chest touch (see Week 3) between each push-up, alternating arms. Do as many as you can on your toes before modifying to bent knees if needed.
      Cardio: Speed skaters (1 minute). Hop with right foot to your right side, then step your left toe so it’s behind your right foot. Repeat toward left. As you “skate,” pump bent arms back and forth for power. (Low-impact option: Step instead of hop.)
      Recovery: Moderate marching (30 seconds).

      Strength: Squats + biceps curls (1 minute). See Week 2.
      Cardio: Speed skaters (1 minute).
      Recovery: Moderate marching (30 seconds).

      Strength: Burpees (1 minute). From standing, bend knees, bringing hands to floor in front of feet. Step or jump both feet back to a plank. Hold for three seconds, then walk feet back up to a squat, and stand or jump up.
      Cardio: Speed skaters (1 minute).
      Recovery: Moderate marching (30 seconds).

      Strength: Split-stance bent-over rows (1 minute). See Week 1. Instead of alternating arms, bring both up at the same time.
      Cardio: Speed skaters (1 minute).
      Recovery: Moderate marching (30 seconds).

      Do circuit four times, then cool down and stretch.

      Tip: Recovery intervals are shorter this week. Extend them if you need time to catch your breath.

      Originally Published: December 20, 2012

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      FAQs

      Is it possible to lose 10 pounds in 6 weeks? ›

      Remember that one pound equals 3,500 calories, so you'll need to burn or eliminate 500 calories a day to lose one pound in a week-or just over 580 calories a day to lose 10 pounds in six weeks.

      How many pounds can I realistically lose in 6 weeks? ›

      1/ How much weight can I lose in 6 weeks? Expert-recommended weight loss hovers around 1-2 lbs per week (anymore and you risk upsetting your metabolism), so some women could potentially lose around half a stone of fat in six weeks, while others will be just shy of a stone.

      How many calories do I need to eat to lose 10 pounds in 6 weeks? ›

      Generally speaking, you will want to decrease your calorie intake daily by 500 calories to lose 10 pounds in 10 weeks, or approximately 830 calories to lose 10 pounds in six weeks.

      How fast can I realistically lose 10 pounds? ›

      But on average, you should lose 10 pounds in exactly 5-6 weeks for a healthier and more achievable estimate. This means that you lose around 2 pounds per week, which is in line with the CDC's recommendation for safe weight loss at a rate of 1–2 pounds per week, a sustainable goal.

      What is the best exercise to lose 10 pounds? ›

      For best results, try to fit in at least 20–40 minutes of cardio daily — or about 150–300 minutes per week ( 2 ). Walking, jogging, boxing, biking, and swimming are just a few forms of cardio that can boost weight loss fast.

      How realistic is it to lose 10 pounds in a month? ›

      Losing 10 pounds in a month is a very realistic goal. In fact, most dietitians will recommend that you make this your weight loss goal, because it allows you to lose weight at a healthy pace.

      Has anyone lost weight walking 10,000 steps a day? ›

      “But,” continues Jamie, “if you walk briskly for 30 minutes and include enough activity throughout the day to reach the combined total of 10,000 steps, you're burning about 400 to 500 calories a day, which means you're losing one pound each week.”

      What's the maximum weight I can lose in a month? ›

      According to the Centers for Disease Control and Prevention (CDC) , it's 1 to 2 pounds per week. That means, on average, that aiming for 4 to 8 pounds of weight loss per month is a healthy goal.

      What is the 6 week 20lb challenge? ›

      The 20-pound challenge is a weight loss program designed to help individuals jump start their fitness. The Challenge is a 6-week long program in which the goal is to lose 20 pounds within that time frame.

      Can you change your body in 6 weeks? ›

      At 6 to 8 weeks, you can definitely notice some changes,” said Logie, “and in 3 to 4 months you can do a pretty good overhaul to your health and fitness.” Strength-specific results take about the same amount of time.

      Can you lose belly fat in 6 weeks? ›

      Losing stubborn belly fat is often one of the hardest and last areas to see improvement for many dieters. Losing belly fat and getting a flat stomach is done through achieving a caloric deficit by eating less, exercising more, and doing that for at least 6-12 weeks.

      How much weight will I lose in a week if I burn 400 calories a day? ›

      Key Takeaway: Burning 400 calories a day can help you lose around 0.8 lbs per week. However, you may lose more or less than this depending on things like your starting body weight, body fat percentage, your gender, and how old you are.

      How many pounds a week will I lose eating 800 calories a day? ›

      Some people go on a very low-calorie diet for rapid weight loss, often consuming only 800 calories a day. This type of diet usually includes special foods such as shakes, bars, or soups to replace meals and for added vitamins. Very low-calorie diets can help a person achieve weight loss of up to 3 to 5 pounds per week.

      How many calories should I eat a day to lose 10 pounds in 30 days? ›

      Losing weight is simpler than you think

      Since a pound of fat contains around 3800 calories, losing ten pounds a month requires a caloric deficit of around 1200 calories a day.

      How much walking to lose 10 pounds in a month? ›

      "This means to lose 1 pound, you'll need to walk roughly 35 miles or 70,000 steps. Over the course of a week, this means targeting 10,000 steps a day," says Davis. At this rate, you could lose 10 pounds in 10 weeks. The more you weigh, the more calories you will burn.

      Will anyone notice if I lose 10 pounds? ›

      To put it bluntly: "Women and men of average height need to gain or lose about about 8 and 9 pounds, respectively, for anyone to see it in their face, but they need to lose about twice as much for anyone to find them more attractive," lead author Nicholas Rule told Medical News Today.

      Do people notice 10 lbs weight loss? ›

      "By the time you hit 10 pounds, your jeans will feel differently, absolutely," Blum says. "Just a little looser. Theoretically, 10 pounds is considered one size." Once you get past that first couple pounds where you might not be able to tell, Blum says, you really do start to lose body fat.

      What is the quickest way to lose 10lbs? ›

      5 Ways to Quickly Lose 10 Pounds
      1. Eat Healthy. Healthy eating is one of the best ways to aid weight loss. ...
      2. Control Your Portion Size. Paying attention to the portion of your meals is a great way to start your weight loss journey. ...
      3. Track your Meals. ...
      4. Stay Hydrated. ...
      5. Be Active.

      How quickly will I lose weight on 1200 calories a day? ›

      But the average weight loss that most people see on the 1200 calorie diet is about one to two pounds per week.”

      What is the best exercise to lose 10 pounds in a month? ›

      Walking is one of the best exercises to help you lose 10 pounds in one month. On average, a 150-pound person can typically lose around 600 calories per hour by walking. This means that if you want to lose 2 pounds per week (or roughly 10 pounds in a month), you will have to walk around two hours each day.

      Is it normal to lose 10 pounds in a month? ›

      Losing 10 pounds in a month is a very realistic goal. In fact, most dietitians will recommend that you make this your weight loss goal, because it allows you to lose weight at a healthy pace.

      Is losing 10 pounds in a month noticeable? ›

      "By the time you hit 10 pounds, your jeans will feel differently, absolutely," Blum says. "Just a little looser. Theoretically, 10 pounds is considered one size." Once you get past that first couple pounds where you might not be able to tell, Blum says, you really do start to lose body fat.

      How to lose 10 pounds in 5 weeks? ›

      So if you want to lose 10lbs in 5 weeks, which is a healthy amount of weight loss, then you'll need to be burning an additional 7000 Calories every week. There are a few ways to approach this: Take your current average calorie intake, and cut that back by 1000 Calories per day (difficult)

      Is losing 6 pounds a month realistic? ›

      According to the Centers for Disease Control and Prevention (CDC) , it's 1 to 2 pounds per week. That means, on average, that aiming for 4 to 8 pounds of weight loss per month is a healthy goal.

      Does drinking water help you lose weight? ›

      Water can be really helpful for weight loss. It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals. The benefits are even greater when you replace sugary beverages with water. It is a very easy way to cut back on sugar and calories.

      How to speed up metabolism? ›

      5 ways to boost metabolism
      1. Exercise more. Add interval training to your cardio routine and burn more calories in less time. ...
      2. Weight train. Add muscle mass to your body and you can burn more calories at rest. ...
      3. Don't skip meals, especially breakfast. ...
      4. Eat fat-burning foods. ...
      5. Get a good night's sleep every night.

      How many calories do I eat to lose 10 pounds in a month? ›

      Since a pound of fat contains around 3800 calories, losing ten pounds a month requires a caloric deficit of around 1200 calories a day.

      Where does weight loss show first? ›

      Body-weight loss is usually noticed around the belly, waistline, and thighs first. This is because your body stores fat in different locations. For instance, men hold more fat around their belly, while women store it on their thighs and hips. Weight loss gradually starts with a reduction in belly size.

      Where does fat go when you lose weight? ›

      As your body metabolizes fat, fatty acid molecules are released into the bloodstream and travel to the heart, lungs, and muscles, which break them apart and use the energy stored in their chemical bonds. The pounds you shed are essentially the byproducts of that process.

      Where does the body lose fat first? ›

      Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.

      What if I eat 1,200 calories a day? ›

      A 1,200-calorie diet is much too low for most people and can result in negative side effects like dizziness, extreme hunger, nausea, micronutrient deficiencies, fatigue, headaches, and gallstones ( 23 ). Furthermore, a 1,200-calorie diet can set you up for failure if long-term weight loss is your goal.

      Will you lose weight eating 1500 calories a day? ›

      According to the 2020–2025 Dietary Guidelines for Americans, most adult females require between 1,600 and 2,000 calories, and adult males between 2,000 and 2,400 calories, per day. Consequently, most people will lose weight following a 1,500- to 1,800-calorie diet.

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