{"id":5370,"date":"2021-10-15T22:12:50","date_gmt":"2021-10-16T02:12:50","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=5370"},"modified":"2023-04-21T08:03:23","modified_gmt":"2023-04-21T12:03:23","slug":"1-hour-gym-workout-to-lose-weight","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/1-hour-gym-workout-to-lose-weight","title":{"rendered":"1 Hour Gym Workout to Lose Weight w\/PDF"},"content":{"rendered":"\n<p>Achieving a toned, muscular, and defined physique is the ultimate goal of many fitness enthusiats. However, it requires a nutritious diet, a little discipline, knowledge about how exercise and nutrition work, and a well-designed workout plan to achieve that holy grail.<\/p>\n\n\n\n<p>In this article, I&#8217;ll talk about the exercise part and share a well-designed 1 Hour gym workout routine to lose weight. <\/p>\n\n\n\n<p>This routine combines strength and cardio exercises and will help you promote weight loss, increase strength, and build lean mass.<\/p>\n\n\n\n<p>Whether you&#8217;re male or female, if you&#8217;re looking to enhance your fat loss and improve your body composition, you can explore this easy-to-follow and effective workout program.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"summary\"><strong>Program Summary and Description<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Sessions\/week<\/td><td>6 days\/week<\/td><\/tr><tr><td>Duration\/session<\/td><td>One Hour<\/td><\/tr><tr><td>Program Duration<\/td><td>3-4 Months<\/td><\/tr><tr><td>Exercise Types<\/td><td>Aerobic and Weight Training<\/td><\/tr><tr><td>Workout Level<\/td><td>Beginner to Intermediate<\/td><\/tr><tr><td>Target Gender<\/td><td>Male and Female<\/td><\/tr><tr><td>Program Goal<\/td><td>Increase Weight Loss and Build Lean Mass<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Additional Instructions:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you&#8217;re a beginner, you can train four times a week instead of six.<\/li>\n\n\n\n<li>Perform warm-up for five minutes before lifting weight. You can do low-impact exercises or perform lightweight sets.<\/li>\n\n\n\n<li>You can customize this routine according to your fitness level.<\/li>\n\n\n\n<li>Keep yourself hydrated throughout the workout.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"1-hour-weight-loss-workout-routine-at-gym-2-day-plan\" style=\"text-transform:capitalize\"><strong>Weekly 1 Hour Gym Routine for Weight Loss (Plan A)<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/one-hour-gym-workout-plan-for-fat-loss.jpg\" alt=\"one hour gym workout plan for fat loss\" class=\"wp-image-5385\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/one-hour-gym-workout-plan-for-fat-loss.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/one-hour-gym-workout-plan-for-fat-loss-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/one-hour-gym-workout-plan-for-fat-loss-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday \u2013&nbsp;<\/strong>Low-Intense Cardio<\/li>\n\n\n\n<li><strong>Tuesday<\/strong> \u2013 Strength Training<\/li>\n\n\n\n<li><strong>Wednesday \u2013&nbsp;<\/strong>Low-Impact Aerobic Workout<\/li>\n\n\n\n<li><strong>Thursday<\/strong>&nbsp;\u2013 Strength Workout<\/li>\n\n\n\n<li><strong>Friday<\/strong>&nbsp;\u2013 Low-Intensity Aerobic Workout<\/li>\n\n\n\n<li><strong>Saturday<\/strong>&nbsp;&#8211; Weight Training<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-black-background-color has-text-color has-background has-medium-font-size\"><strong>Monday \u2013&nbsp;Low-Intense Cardio<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Run on the Treadmill  for 20 minutes<\/li>\n\n\n\n<li>Stationary Bicycling for 10 minutes (at your own pace).<\/li>\n\n\n\n<li>Elliptical Cross Trainer for 5 minutes<\/li>\n\n\n\n<li>10-minute Bodyweight Core Workout<\/li>\n\n\n\n<li>Take 2-5 minutes of break between exercises.<\/li>\n<\/ul>\n\n\n\n<p><strong>Here&#8217;s how you can break down a 20-minute Treadmill Run\/Jog:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Duration<\/th><th>Speed<\/th><\/tr><\/thead><tbody><tr><td>2 minutes<\/td><td>4-6 Km\/h<\/td><\/tr><tr><td>3 minutes<\/td><td>6-8 Km\/h<\/td><\/tr><tr><td>5 minutes<\/td><td>8-10 Km\/h<\/td><\/tr><tr><td>2 minutes<\/td><td>4-6 Km\/h<\/td><\/tr><tr><td>3 minutes<\/td><td>8-10 Km\/h<\/td><\/tr><tr><td>2 minutes<\/td><td>6-8 Km\/h<\/td><\/tr><tr><td>3 minutes<\/td><td>8-10 Km\/h<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Note:<\/strong> You can adjust the speed according to your fitness level.<\/p>\n\n\n\n<p><strong>10-minute Bodyweight Core Workout<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Time<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Mountain Climber<\/td><td>20-sec<\/td><td>40-sec<\/td><\/tr><tr><td>Crunches<\/td><td>10 reps<\/td><td>30-sec<\/td><\/tr><tr><td>Alternate Heel Tap<\/td><td>10 taps\/side<\/td><td>20-sec<\/td><\/tr><tr><td>Flutter Kicks<\/td><td>15-sec<\/td><td>30-sec<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=B-Z4YY7K5r8\" target=\"_blank\" rel=\"noreferrer noopener\">Side Plank Hip Dip<\/a><\/td><td>10 reps\/side<\/td><td>20-sec<\/td><\/tr><tr><td>Plank<\/td><td>45-sec<\/td><td>30-sec<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Repeat twice in 15 minutes.<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-black-background-color has-text-color has-background has-medium-font-size\" id=\"day-2\"><strong><strong>Tuesday<\/strong> \u2013 Strength Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>15 x 3<\/td><td>1-3 min<\/td><\/tr><tr><td>Flat Bench Press<\/td><td>15 x 3<\/td><td>1-3 min<\/td><\/tr><tr><td>Military Press<\/td><td>12 x 3<\/td><td>1-3 min<\/td><\/tr><tr><td>Lat Pulldown<\/td><td>15 x 3<\/td><td>1-3 min<\/td><\/tr><tr><td>Single-arm DB Rowing<\/td><td>10 x 2<\/td><td>1-3 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-text-color has-background has-medium-font-size\" style=\"background-color:#020202\"><strong>Wednesday \u2013&nbsp;Low-Impact Aerobic Workout<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Treadmill &#8211; 10 minutes at your selected pace<\/li>\n\n\n\n<li>Stationary Bicycling &#8211; 10 minutes<\/li>\n\n\n\n<li>Elliptical Cross Trainer &#8211; 10 minutes<\/li>\n\n\n\n<li>Core Workout &#8211; 15 minutes<\/li>\n\n\n\n<li>Overall rest during the workout: 15 minutes<\/li>\n<\/ul>\n\n\n\n<p><strong>Here&#8217;s an example of a 15-minute abdominal exercise:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Time<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Squat Jump<\/td><td>10 reps x 2<\/td><td>30-sec<\/td><\/tr><tr><td>Crunches<\/td><td>10 reps<\/td><td>30-sec<\/td><\/tr><tr><td>Mountain Climbing<\/td><td>20-sec<\/td><td>40-sec<\/td><\/tr><tr><td>Flutter Kicks<\/td><td>20-sec<\/td><td>40-sec<\/td><\/tr><tr><td>Burpees<\/td><td>5 reps x 2<\/td><td>1-min<\/td><\/tr><tr><td>Alternate Heel Tap<\/td><td>10 taps\/side<\/td><td>40-sec<\/td><\/tr><tr><td>Leg Raises<\/td><td>10 reps<\/td><td>30-sec<\/td><\/tr><tr><td>Scissor Kicks<\/td><td>30-sec<\/td><td>30-sec <\/td><\/tr><tr><td>Crossbody Mt. Climber<\/td><td>20-sec<\/td><td>40-sec<\/td><\/tr><tr><td>Plank<\/td><td>45-sec x 2<\/td><td>30-sec<\/td><\/tr><tr><td>Side Plank<\/td><td>20-sec\/side<\/td><td>15-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-text-color has-background has-medium-font-size\" style=\"background-color:#010101\"><strong>Thursday&nbsp;\u2013 Strength Workout<\/strong><\/h4>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Block Pull Deadlift<\/td><td>8 x 3<\/td><td>1-3 min<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>15 x 3<\/td><td>1-3 min<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>15 x 3 <\/td><td>1-2 min <\/td><\/tr><tr><td>Rope Pushdown<\/td><td>15 x 2<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/glute-and-hamstring-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">Hip Thrust<\/a><\/td><td>12 x 3<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-black-background-color has-text-color has-background has-medium-font-size\"><strong>Friday&nbsp;\u2013 Low-Intensity Aerobic Workout<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Treadmill \u2013 10 minutes at your selected pace<\/li>\n\n\n\n<li>Stationary Bicycling \u2013 10 minutes<\/li>\n\n\n\n<li>Elliptical Cross Trainer \u2013 10 minutes<\/li>\n\n\n\n<li>Core Workout \u2013 15 minutes<\/li>\n\n\n\n<li>Rest during the workout: 15 minutes<\/li>\n<\/ul>\n\n\n\n<p><strong>15-minute Abs Workout Sample<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>Mountain Climber<\/td><td>30-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-ab-workouts-at-the-gym#10_Kneeling_Cable_Crunches\" target=\"_blank\" rel=\"noreferrer noopener\">Kneeling Cable Crunches<\/a><\/td><td>15 reps<\/td><\/tr><tr><td>Alternate Heel Taps<\/td><td>10 taps\/side<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/cable-machine-abs-workout#13_High_To_Low_Cable_wood_Chop\" target=\"_blank\" rel=\"noreferrer noopener\">High to Low Cable Wood Chop<\/a><\/td><td>10 reps\/side<\/td><\/tr><tr><td>Hanging Knee Raise<\/td><td>10-15 reps<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-plank-exercises#1_Plank_Dumbbell_Drag\" target=\"_blank\" rel=\"noreferrer noopener\">Plank Dumbbell Drag<\/a><\/td><td>5 reps\/side<\/td><\/tr><tr><td>Crossbody Mountain Climbers<\/td><td>30-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-landmine-core-exercises#2_Landmine_Oblique_Twist\" target=\"_blank\" rel=\"noreferrer noopener\">Landmine Oblique Twist<\/a><\/td><td>10 reps\/side<\/td><\/tr><tr><td>Flutter Kicks<\/td><td>15-sec<\/td><\/tr><tr><td>Plank<\/td><td>45-60 sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-black-background-color has-text-color has-background has-medium-font-size\"><strong>Saturday&nbsp;&#8211; Weight Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Lunges<\/td><td>15 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Incline Dumbbell Bench Press<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Side Delt Raise<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Bent-over Row<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-biceps-exercises#1_Standing_Barbell_Biceps_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Curl<\/a><\/td><td>15 x 2<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"one-hour-gym-cardio-workout-routine-to-lose-weight-3-day-plan\"><strong><strong>1 Hour Gym Workout for Weight Loss (Plan B)<\/strong><\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/1-Hour-Gym-Workout-For-Weight-Loss.jpg\" alt=\"1 Hour Gym Workout For Weight  Loss\" class=\"wp-image-5386\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/1-Hour-Gym-Workout-For-Weight-Loss.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/1-Hour-Gym-Workout-For-Weight-Loss-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/10\/1-Hour-Gym-Workout-For-Weight-Loss-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>In this workout plan, you&#8217;ll train strength and cardio training together on the same day.<\/p>\n\n\n\n<p>This routine consists of four training sessions in one week with three full rest days.<\/p>\n\n\n\n<p>It will be challenging, and I recommend only intermediates follow this one-hour strength and cardio workout to lose weight.<\/p>\n\n\n\n<p><strong>Schedule<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday \u2013&nbsp;<\/strong>Cardio and Weight Training<\/li>\n\n\n\n<li><strong>Tuesday<\/strong>&nbsp;\u2013 Strength and Cardio Training<\/li>\n\n\n\n<li><strong>Wednesday \u2013&nbsp;<\/strong>OFF<\/li>\n\n\n\n<li><strong>Thursday<\/strong>&nbsp;\u2013 Cardio and Weight Training<\/li>\n\n\n\n<li><strong>Friday<\/strong>&nbsp;\u2013 Strength and Cardio Training<\/li>\n\n\n\n<li><strong>Saturday<\/strong>&nbsp;\u2013 OFF<\/li>\n\n\n\n<li><strong>Sunday <\/strong>&#8211; OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-text-color has-background has-medium-font-size\" style=\"background-color:#070606\"><strong>Monday \u2013&nbsp;Cardio and Weight Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>10 minutes<\/td><td>3-min<\/td><\/tr><tr><td>Bench Press<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Cable Lateral Raise<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Single-arm DB Row<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/hiit-core-workout#15_minute_HIIT_Core_Home_Workout_Plan_for_All\" target=\"_blank\" rel=\"noreferrer noopener\">Core Training<\/a><\/td><td>15 minutes<\/td><td>\u2013<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-text-color has-background has-medium-font-size\" style=\"background-color:#070606\"><strong>Tuesday&nbsp;\u2013 Strength and Cardio Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>5 minutes<\/td><td>1-min<\/td><\/tr><tr><td>Lat Pulldown<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Overhead Press<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Bodyweight Cardio<\/td><td>10 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Bicycling<\/td><td>5 minutes<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-black-background-color has-text-color has-background has-medium-font-size\"><strong>Thursday&nbsp;\u2013 Cardio and Weight Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Bicycling<\/td><td>5 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Front Squat<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Front Lunges<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>8 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Treadmill<\/td><td>15 minutes<\/td><td>\u2013<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Best 1 hour workout for weight loss<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-text-color has-background has-medium-font-size\" style=\"background-color:#040303\"><strong>Thursday&nbsp;\u2013 Cardio and Weight Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>10 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Bent-Over Row<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Face Pull<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Core Workout<\/td><td>15 minutes<\/td><td>\u2013<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">1 hour fat burning workout<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"1-hour-gym-workout-plan-to-lose-weight-pdf\"><strong>Download 1 Hour Gym Workout to Lose Weight<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-0ba770fc-8d6d-494a-86cb-09ac8ae011c9\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/1-Hour-Weight-Loss-Workout-Routine.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">1-Hour-Weight-Loss-Workout-Routine<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/1-Hour-Weight-Loss-Workout-Routine.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-0ba770fc-8d6d-494a-86cb-09ac8ae011c9\" download>Download<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Frequently Asked Questions (FAQs)<\/strong><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1681979060265\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">How Many Calories Are Burned In 1-Hour Gym Workout?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>The one hour cardio workout burns as many as 800-900 calories, strength training torch 400-500 calories while combined weight and cardio workout annihilate around 500 to 700 calories in one hour. <\/p>\n<p>Calorie burning depends on body weight and exercise intensity. High-intensity training and overweight people burn more calories than low-impact cardio and moderate to underweight people.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1681981055083\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Is Working Out One Hour Enough to Lose Weight?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Yes, working out one hour a day is enough to keep your metabolism high, torch plenty of calories, and increase weight loss. <\/p>\n<p>If you train for one hour four to six times a week, you&#8217;ll do 240 to 360 minutes of workout. And a study has shown working out more 200 minutes a week helps promote weight loss. Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3925973\/\" target=\"_blank\" rel=\"noreferrer noopener\">The role of exercise and physical activity in weight loss and maintenance<\/a>.\u00a0<em>Prog Cardiovasc Dis<\/em>. 2014;56(4):441-447. doi:10.1016\/j.pcad.2013.09.012<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>The Bottom Line<\/strong><\/h2>\n\n\n\n<p>If you want to increase weight loss, build lean mass, and enhance cardiovascular fitness, you should try one of the workout rouitnes I&#8217;ve shared in this article.<\/p>\n\n\n\n<p>Several studies have demonstrated the positive impact of exercise on weight loss and suggested combining a calorie-restriction diet with cardio exercises to prevent weight gain and promote weight loss.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_5370\"><a href=\"javascript:void(0)\"  title=\" Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. The role of exercise and physical activity in weight loss and maintenance.&nbsp;Prog Cardiovasc Dis. 2014;56(4):441-447. doi:10.1016\/j.pcad.2013.09.012\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_5370-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_5370-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"> Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3925973\/\" target=\"_blank\" rel=\"noreferrer noopener\">The role of exercise and physical activity in weight loss and maintenance<\/a>.&nbsp;<em>Prog Cardiovasc Dis<\/em>. 2014;56(4):441-447. doi:10.1016\/j.pcad.2013.09.012<\/span><\/p>\n\n\n\n<p>Another study has shown that aerobic training help reduces fat mass and body mass, and resistance strength training develops lean mass in middle-aged, overweight\/obese individuals.<sup class=\"modern-footnotes-footnote \" data-mfn=\"2\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_5370\"><a href=\"javascript:void(0)\"  title=\" Willis LH, Slentz CA, Bateman LA, et al. Effects of aerobic and\/or resistance training on body mass and fat mass in overweight or obese adults.&nbsp;J Appl Physiol (1985). 2012;113(12):1831-1837. doi:10.1152\/japplphysiol.01370.2011\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_5370-2\">2<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_5370-2\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"2\"> Willis LH, Slentz CA, Bateman LA, et al. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3544497\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effects of aerobic and\/or resistance training on body mass and fat mass in overweight or obese adults<\/a>.&nbsp;<em>J Appl Physiol (1985)<\/em>. 2012;113(12):1831-1837. doi:10.1152\/japplphysiol.01370.2011<\/span><\/p>\n\n\n\n<p>Overall, exercising keep your metabolism high, may accelerate fat loss, build strength, stimulate muscle mass, and help you achieve your best physique.<\/p>\n\n\n\n<p>However, your primary focus should be on calorie consumption, followed by cardio and strength training. You can also check out the other responsible <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK221834\/\" target=\"_blank\" rel=\"noreferrer noopener\">factors of weight loss<\/a>.<\/p>\n\n\n\n<p><strong>You can also explore these articles on weight loss:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/low-calorie-foods-list-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">List of 53 Low-Calorie Foods for Weight Loss<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/intermittent-fasting-results-1-month-my-experience\" target=\"_blank\" rel=\"noreferrer noopener\">Intermittent fasting results in 1 month<\/a><\/li>\n<\/ul>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div> Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3925973\/\" target=\"_blank\" rel=\"noreferrer noopener\">The role of exercise and physical activity in weight loss and maintenance<\/a>.&nbsp;<em>Prog Cardiovasc Dis<\/em>. 2014;56(4):441-447. doi:10.1016\/j.pcad.2013.09.012<\/div><\/li><li><span>2<\/span><div> Willis LH, Slentz CA, Bateman LA, et al. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3544497\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effects of aerobic and\/or resistance training on body mass and fat mass in overweight or obese adults<\/a>.&nbsp;<em>J Appl Physiol (1985)<\/em>. 2012;113(12):1831-1837. doi:10.1152\/japplphysiol.01370.2011<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Achieving a toned, muscular, and defined physique is the ultimate goal of many fitness enthusiats. However, it requires a nutritious diet, a little discipline, knowledge about how exercise and nutrition work, and a well-designed workout plan to achieve that holy grail. In this article, I&#8217;ll talk about the exercise part and share a well-designed 1 &#8230; <a title=\"1 Hour Gym Workout to Lose Weight w\/PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/1-hour-gym-workout-to-lose-weight\" aria-label=\"Read more about 1 Hour Gym Workout to Lose Weight w\/PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":5387,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,165],"tags":[111,381],"class_list":["post-5370","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-weight-loss","tag-weight-loss","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5370","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=5370"}],"version-history":[{"count":22,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5370\/revisions"}],"predecessor-version":[{"id":15454,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5370\/revisions\/15454"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/5387"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=5370"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=5370"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=5370"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}