Fast Weight Loss Exercise Program | Super Easy!

Yes, I know how it feels! The summer is here but you just need to take off these additional pounds, before you are fully ready to put on the swimming suit. Or, the Christmas holiday just finished and among with the presents you wanted, you also got an unwanted one as well – bigger belly. Or, you just want to get in a better shape without any specific reason.

As I said, I’ve been there. The truth is roughly half the planet, if not more, IS STILL there. Statics say that 75% of men and 60% of women in the US are suffering from obesity and overweight. I don’t know about you, but I think that these numbers are scary high. Measures should be taken, because the percentages keep rising.

Fortunately there are many activities that you can choose from, and you will lose weight. But on this particular one I will be focusing more on working out and gym exercises.

So, let’s get to the point – I present you a fast weight loss exercise program:

First Of All – A Morning Routine

Before getting to the actual daily program, let’s take a moment to look at a morning routine that you will be having every day:

  • Wake up 30 minutes earlier than you usually do and drink a glass of water immediately after getting up. The water will make your organism ready to function.
  • Prepare yourself and get out for a 20-minute street run.
  • When you are done, get back home. Make a couple of sets of push-ups and after that take a cold shower.
  • The cold shower will speed up your metabolism, and thus you will burn more calories. *Press here to learn more about calories.
  • You will feel refreshed and energized. Make yourself a cup of green tea. The green tea contains catechin – a specific antioxidant that helps the process of breaking down the excess fat.
  • Have a good and healthy breakfast. *Check out meal examples here.

Monday – Day 1

Set up your whole week to be amazing and successful by starting it like a champion!

Maybe this day is not

One of your favorites, but

Never forget that every

Day you wake up is an

Amazing gift and it’s up to

You to make it count!

As I said before, in this article the focus will be laid on working out in the gym and cardio exercises.

You probably know how fitness fans call the first day of the week: “Monday – Chest Day!” In the Day 1 of the exercising program you will have a training for chest. Here is a chest workout that I personally think will suit you the most:

  1. Flat Barbell Bench Press: This exercise is easy to learn and the most commonly used. Load the barbell with weights equally on the both sides. Lay down. Grab the barbell with your both hands. Push it up until your arms are fully extended. Then slowly start lowering the weights down to the level of your body. Do 3 sets of 12 reps.
  2. Flat Dumbbell Bench Press: Take a dumbbell in each of your hands and lie on a flat bench. Hold the weights wider than the level of the shoulders. Slowly bend your arms until you have your elbows to a 90-degree angle. Hold for a second. Than push the dumbbells up. Perform 3 sets of 8-12 sets.
  3. Dips. Super easy to learn, but not that easy to perform, if you are first starting out. Grab the handles and get your feet bent in the knees behind you. Lean forward. Slowly bend your arms, having your body going down, for as much as your muscles let you. Then push yourself back up. Don’t worry if you can’t perform many reps. Each time you execute this exercise your strength will rise, and you will be able to give better results every next time.
  4. Peck-deck Machine: Sit comfortably on the platforms’ seat and press your back fully to the back of the machine. Take one handle with each hand. Keep your arms and the height of your chest. Bend your elbows at a 90-degree angle. Pull both the handles in front of your chest. Hold for a second. Then slowly release them to the starting point. Perform 4 sets of 12 reps.
  5. High intensity exercises: You can learn more about this type of exercises at my previous post. Pick one of them, or two, if you prefer. High intensity running and cycling for about 20 minutes is good.

Tuesday – Day 2

On the second day of the week the focus will be aimed at the two biggest muscle groups of your body – back and legs.

Warning: Do not have any high intensity exercises, that are relying on using mostly the legs (running, cycling, and etc.), when you have a leg workout! High overload may lead to a injury in the future! 

So, this is how your Tuesday will look like in the gym:

  1. Wide-grip pull-up or pull-down: If you are a beginner and yet can’t perform more than 4 or 5 pull-ups, then use the pull-down exercise. It is the best replacement, because of the similarity in terms of execution and muscle loading. Grab the handle and sit on the seat. Have your back straight. Pull down the grip that it slightly touches your chest. Then slowly extend your arms up. Repeat this exercise 4 times by doing 10-12 reps.
  2. Bent-over barbell pulls: Amazing exercise, even thou the proper technique is just a little bit hard to learn. But why is it amazing then? Simply because it’s execution will hit a larger group of back muscles, both upper and lower,  equally. Put the weights on the barbell. Bend your knee and lean forward. Grab the barbell. Straight up your back. Keep that position till the end of the set. Pull the bar next to your stomach, hold for a a couple of seconds, and then slowly release the weights down. The barbell should be moved close to your legs without touching them. Do 3 sets of 6-10 reps.
  3. One arm dumbbell row: Pick a dumbbell. Go to a flat bench. Put your opposite leg of the lifting arm on the bench. Lean forward and support your body with the other hand. Release your arm down, but don’t let the weight to touch the ground. Then pull the dumbbell up to the level of your body. Perform 3 sets of 10-12 reps
  4. Close-grip seated cable row: The perfect exercise for back workout ending. It’s also easy to learn and execute. Select the amount of weight you want. Have your back straighten. Lean forward to grab the handles of the cable. Push your whole body back with your legs until your legs are almost fully straighten. Pull the cable towards your stomach and then slowly release it back. Perform 3 sets of 8-12 reps.
  5. Squats: Before getting to the next muscle group take a 5-minute break. Give your body some rest. After that you are good to start squatting. Perform 3 sets of 12-20 squats.
  6. Walking lunge: Pick a dumbbell in each hand. Step forward and bend your both knees. Pay attention to your rear knee. It should not touch the floor. Then while getting up move your rear feet to the front (just change the legs) and do the same. Make 10-15 steps for each leg.
  7. Seated leg extension: Easy to learn and perform. Sit on the machine and choose the weight. Start lifting the weights up until your feet get almost to the level of your knees. Then slowly release them to a starting position.
  8. Cycling: Don’t put the stationary bicycle on a very high level, because it will load your legs too much. Keep it low to middle. That will be your cardio exercise for that day as well.

Thursday – Day 3

Take Wednesday off after the first two days, so you can get some rest. On the Thursdays you will be training your arms. Biceps and triceps. They are both small muscle groups and it will not take you much effort at the workout. So, after you are done with it, you will put more time into the high intensity cardio exercises. To make it even more efficient, calorie burning and time saving, you will be doing supersets. “What is that?” – you might ask. It’s just one exercise being execute immediately after another.

  1. Close-grip flat bench press + standing barbell curl: Perform a set of the first exercise then immediately a set of the other one. The bench press is the same as the one from the chest workout, but with a closer grip. And for the barbell lifting you should be on a proper standing position. Moving nothing else, but your arms from your elbows. Perform 3 sets.
  2. Cable press-down + seated dumbbell curl: Pull down the cable, using whatever handle is the most comfortable for you. Lean a little bit forward. Put one of the feet in front for better and more stable position. The movement of the arms should be ONLY in the elbows. Up and down. Folding and extending the arms. This is the first exercise of the superset. Combine it with seated dumbbell curl. And again perform 3 sets.
  3. Dumbbell lifting overhead + “hammers”: Grab a dumbbell in one of your arms. Rise your arm up extended, and bend your elbow so the dumbbell can go behind your head. Then rise it again. Combine this exercise with explosive dumbbell lifting for biceps, known also as “hammer”. Perform 3 supersets with the one arm only and then with the other.
  4. High intensity running: Now when you are done with the biceps and triceps, it’s time to focus on the cardio. The first exercise is 20-minute high intensity running.
  5. Rope-jumping: If you can’t do it, I advise you to start practising. It’s a great exercise that burns a lot of calories. 15 minutes would be enough.
  6. High intensity cycling: Put the stationary bicycle on a high level and start cycling for the next 20 minutes.

Friday – Day 4

Friday! You have been waiting for this day for so long, haven’t you?

On Fridays you will be doing a shoulder workout:

  1. Barbell or dumbbell overhead press: Take a proper standing position – your feet should be shoulder-width apart. Raise the weights above your head until your arms are almost fully extended. Then slowly release them to the chest level. Execute 4 sets of 8-12 reps.
  2. Dumbbell side raising: Take a dumbbell in your both hands. Keep them close to your sides. Have your arms just a little bit bent in the elbows. Start raising them up until they get to the level of your shoulders. Then slowly put them down again. Perform 3 sets of 10-12 reps.
  3. Dumbbell front raising: Almost the same as the previous exercise. The only difference is the direction of the movement. Rise your arms to the level of your shoulders, then release. Do 3 sets of 8-10 reps.
  4. Seated dumbbell back-shoulder raising: Grab two dumbbells. Take a seat. Have your legs close to each other. Lean forward with straightened back. Have the dumbbells in your hands under your legs. Then raise them explosively to the level of your shoulders, with your arms bent in the elbows at a 120-degree angle. Perform 3 sets of 8-10 reps.
  5. Crunches: 4 sets of maximum amount of crunches.
  6. High intensity running: 30 minutes.
  7. Rope-jumping: 20 minutes.

Saturday – Day 5

The workouts for the week are done but you could still go to the gym for some additional cardio. It will be worth it, trust me!

Or, you can take a friend and go to the park for additional 30 minutes of running. Make yourselves a few races to make it more interesting and motivating.

Or, you can do what I used to do, and totally recommend you to have in your exercising program – swimming. I’ve talked about swimming before, and I will probably mention it again in the future. It is a great activity that keeps your organism strong and healthy. Loads a lot of muscle groups and help them grow, and burns a lot of calories.

Pick an activity that you would like to do the most. Doesn’t matter what it is, as long as you are burning more calories. You can even play a sport like basketball, football, baseball, and etc, if you like.

Sunday – Funday – Cheat Day!

Sunday… “The day of God” as some refer to it. People don’t work in Sunday, so why should they work out? Of course you are totally free to choose if you want to exercise in Sunday or not. I personally like to have the whole day off, and even more, make it my cheat day. 

For those who don’t know what a cheat day is, it is a chosen day of the week, when you will be “allowed” to consume more carbohydrates, while following a specific diet or meal regime for the whole week.

On a cheat day you may have whatever food you want, just don’t go too much on it. Make yourself that pizza you have been dreaming for. Go out with friends and take a big burger with fries and beer. Why don’t you have an ice cream? YOU DESERVE IT for sure!

Have whatever you want, just be careful! Cheat days are double-edged swords. If you are overeating the whole day with junk food and beverages, the whole work for the week could easily become for nothing.

This is a fast weight loss exercise program that I created for myself back in the days. I used to follow it, and trust me, it was well worth it. I could see a good result in no time.

This is a workout program, but DO keep it in mind that you will have to follow a daily routine, and keep an eye on your calories and the food that you consume, in order to lose weight. Executing the exercises alone is not enough. Losing weight is a long chained process…

Do you think this article is valuable and helpful? If YES, please, share it with friends! They might need a new exercise program as well. Plus you will help me big time! Thank you!


If you ever need a hand or have any questions, feel free to ask and I will be more than happy to help you out.

If you want to get in touch, send me an email at and let me know how you are doing.

Get in touch with me a couple of weeks after you started the program as well. I want to know how do you feel with it.

Looking forward to hearing from you, and see you next time!

Teodor M.

Founder of Project – Lose Weight.

2 Responses to “Fast Weight Loss Exercise Program | Super Easy!

  • Seems like a good program so Im gonna give it a try.

    • Hi, John

      I appreciate that you liked the program.
      If there is anything more I can help you with, please let me know!


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