Alright! We’ve got our SMART goals set and we’ve all warmed up. What’s next? For week one of our workout we’ve enlisted the help of John Cooper, Health Fitness Specialist from the American College of Sports Medicine. Cooper emphasizes the importance of the first week of working out “Whether you are a novice or jumping back into a workout plan; the first week is the most critical for success.” Cooper feels that “this is traditionally where most individuals abandon their workout” and that the primary reason is planning.  So here is a specially designed workout that is easy to follow and will make weight loss attainable.

This week’s workout has two main components; High Intensity Interval Training (H.I.I.T) and muscular resistance training. Here are the details of John Cooper’s custom weight loss programme

When it’s a resistance circuit day, follow this protocol:


A 30 day weight loss programme for the gym Part 3

-Rest 60-90 seconds

-Try to maximize your last set (i.e. select a weight that lets you complete your last few repetitions, although, it’s difficult).

-Include abdominal and low back exercises 3 days per week

-Order if exercises: Start with large or multiple groups (chest press, lat pull down, leg press and squats), followed by small muscle groups (biceps, triceps, deltoids and calves).

-Amount of Weight: The correct weight should produce fatigue by the last repetition in each set, or determine resistance by using a percentage (typically 60-80%) of your one repetition maximum. (Example: if you can lift a maximum of 50lbs. during leg extension, 70% of that would be 35lbs.)-Rest 48 to 72 hours between workout sessions for each muscle group


On a High Intensity Interval Training day follow this protocol:

-You have the freedom to choose for the cardiovascular exercise modality; treadmill, track, bike, rower, swimming etc.

– Work at moderate to high intensity pace (75-80% of MHR) for two minutes.

-Quickly change the intensity so that the work rate is increased significantly (over 90% of MHR) for 30 seconds to one minute duration.

-Repeat the process for up to 30 minutes.

A 30 day weight loss programme for the gym Part 3

30 day weight loss programme – Week 1

Day 1- Resistance Circuit (Chest, Back, Biceps, Triceps)

Intensity 50-65%

Rest 60-90s

3×15-20(Sets x Reps)

Exercise Chest DBell Press Machine Chest Fly Barbell Bent over row Lat-Pull down Bicep Curl Tricep extension

Day2- H.I.I.T

Day 3- 40-60 Minute Active Recovery (Cardio)
Moderate Intensity 40-65% of max. Exercising HR

Day 4 – Resistance Circuit (Shoulders, Quadriceps, Hamstrings, Calves)

Exercise Overhead DBell Press DBell Shoulder Shrugs Seated Leg Press Forward walking lunge Seated Calf Raise

Day 5 – H.I.I.T

Day 6 – Resistance Circuit (Chest, Back, Biceps, Triceps)

Exercise Incline DBell Bench Push-Ups Seated Cable Row Single arm DBell bent over row Bicep Hammer Curls Over Head Tricep Extension

Day 7- Active Recovery 40-60 Minutes 40-50% of max

By following this workout for week 1 of training you are guaranteed a solid foundation for your weight loss programme. This mixture of HIIT and resistance training is sure to ignite your metabolism and incinerate unwanted body fat. Now it’s time to get to it! Start this week’s workout and post your follow up pictures below and check back next week for week 2 of weight loss workouts.

Combine this plan with a balanced diet, designed by a registered dietitian. 

A 30 day weight loss programme for the gym Part 1

A 30 day weight loss programme for the gym Part 2

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


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Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans