{"id":6318,"date":"2022-01-03T00:30:00","date_gmt":"2022-01-03T00:30:00","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=6318"},"modified":"2025-02-24T12:20:01","modified_gmt":"2025-02-24T12:20:01","slug":"3-day-workout-routine-for-weight-loss","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/3-day-workout-routine-for-weight-loss","title":{"rendered":"The Best 3 Day Workout Routine for Weight Loss with PDF"},"content":{"rendered":"\n<p>Losing weight isn\u2019t easy, but it can be achievable if you follow the right process. It requires a good diet program, consistent physical training, quality sleep, and a little knowledge of how the body and metabolism work.<\/p>\n\n\n\n<p>In this article, I&#8217;ll show you how to train 3x weekly to increase fat loss and improve body composition. <\/p>\n\n\n\n<p>This 3 day weight loss workout routine involves performing <a href=\"https:\/\/thefitnessphantom.com\/2-hour-cardio-and-strength-workout-plan-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">strength and cardio workouts<\/a> on the same day.<\/p>\n\n\n\n<p>Cardio exercises burn calories at a quick pace and help support fat loss, while resistance training builds strength and lean mass.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_6318\"><a href=\"javascript:void(0)\"  title=\" Effects of aerobic and resistance training on body mass and fat mass in overweight or obese adults &#8211; Journal of Applied Physiology\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_6318-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_6318-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3544497\/\" target=\"_blank\" rel=\"noreferrer noopener\"> Effects of aerobic and resistance training on body mass and fat mass in overweight or obese adults<\/a> &#8211; Journal of Applied Physiology<\/span><\/p>\n\n\n\n<p>Pairing this workout program with a <a href=\"https:\/\/thefitnessphantom.com\/12-week-weight-loss-meal-plan-with-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/12-week-weight-loss-meal-plan-with-pdf\">weight loss&nbsp;meal plan<\/a>&nbsp;will help you achieve the best shape over time.<\/p>\n\n\n\n<p>But remember that no plan is perfect, so it can work or cannot. The best thing you can do is to try this program for 8 to 12 weeks and see if it works for you. And if it doesn&#8217;t, make the necessary adjustments or consult a professional.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Weight Loss Program Summary<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-background\" style=\"background-color:#a8fcff\"><tbody><tr><td>Goal <\/td><td>Fat Loss &amp; Muscle Gain<\/td><\/tr><tr><td>Duration <\/td><td>12-16 weeks<\/td><\/tr><tr><td>Sessions\/Week<\/td><td>3 Days a week<\/td><\/tr><tr><td>Duration\/Session<\/td><td>75-90 minutes<\/td><\/tr><tr><td>Exercise Type<\/td><td>Strength &amp; Cardio<\/td><\/tr><tr><td>Calories Burned\/Session<\/td><td>750-1000<\/td><\/tr><tr><td>Target Gender<\/td><td>Male &amp; Females<\/td><\/tr><tr><td>Experienced Required<\/td><td>Intermediate<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>This program includes a variety of exercises, from the dumbbell and barbell to machine and body weight.<\/p>\n\n\n\n<p>The primary focus will be on <a href=\"https:\/\/thefitnessphantom.com\/list-of-compound-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">compound movements<\/a>, followed by <a href=\"https:\/\/thefitnessphantom.com\/list-of-isolation-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"7767\" rel=\"noreferrer noopener\">isolation exercises<\/a>.<\/p>\n\n\n\n<p>The&nbsp;compound exercises&nbsp;train multiple body parts simultaneously and isolation exercises are good for addressing and bolstering the little muscle groups.<\/p>\n\n\n\n<p>You&#8217;ll also do low to moderate-intensity cardio at the end to burn a higher number of calories. This cardio will also keep your body temperature high even after hours of training and force your body to torch calories faster.<\/p>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"J7DKGxvq\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2023-02-21T05:31:03.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"10 Best Weight Loss Tips that Work for Everyone.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"Those serious about losing weight should try these universal weight loss tips.\" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/J7DKGxvq-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/J7DKGxvq.mp4\" \/>\n\t<\/div>\n\n\n\n\n<h2 class=\"wp-block-heading\"><br><strong>The Full Body 3 Day Workout Routine for Weight Loss<\/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\/12\/Resistance-training-for-weight-loss.jpg\" alt=\"3 Day fat loss workout plan\" class=\"wp-image-6334\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/Resistance-training-for-weight-loss.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/Resistance-training-for-weight-loss-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/Resistance-training-for-weight-loss-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>This program involves training on alternate days. On the first day, you&#8217;ll do strength training and low-impact cardio, on the second day, you&#8217;ll do weight training followed by medium-intensity cardio, and on the third day, you&#8217;ll do resistance training and abdominal workout.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1: <\/strong>Weight Training + Low Impact Cardio<\/li>\n\n\n\n<li><strong>Day 2:<\/strong> Strength Training + Moderate Intensity Cardio<\/li>\n\n\n\n<li><strong>Day 3:<\/strong> Resistance Training + Core Workout<\/li>\n\n\n\n<li><strong>Rest on alternate days.<\/strong><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Week 1<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><span style=\"font-size: inherit;\"><strong>Day 1: Weight Training + Low-Intensity Cardio<\/strong><\/span><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench Press<\/td><td>3<\/td><td>15, 12, 10<\/td><td>2-3 min<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>3<\/td><td>12, 10, 10<\/td><td>1-2 min<\/td><\/tr><tr><td>Bent-over Row<\/td><td>3<\/td><td>12, 10, 10<\/td><td>2-3 min<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>3<\/td><td>15, 12, 10<\/td><td>2-3 min<\/td><\/tr><tr><td>Romanian Deadlift<\/td><td>3<\/td><td>10, 8, 6<\/td><td>2-3 min<\/td><\/tr><tr><td>Treadmill Jog<\/td><td>1<\/td><td>15-20 mins<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2: <span style=\"font-size: inherit;\"><strong>Weight Training + Moderate Intensity Cardio<\/strong><\/span><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Lat Pulldown<\/td><td>3<\/td><td>15, 12, 10<\/td><td>2-3 min<\/td><\/tr><tr><td>Military Press<\/td><td>3<\/td><td>15, 12, 10<\/td><td>2-3 min<\/td><\/tr><tr><td>1-arm Lateral Raises<\/td><td>3<\/td><td>15\/side<\/td><td>1-minute<\/td><\/tr><tr><td>Walking Lunges<\/td><td>3<\/td><td>10\/leg<\/td><td>1-minute<\/td><\/tr><tr><td>10-minute Treadmill<\/td><td>&#8211;<\/td><td>&#8211;<\/td><td>&#8211;<\/td><\/tr><tr><td>5-minute Battle Rope<\/td><td>&#8211;<\/td><td>&#8211;<\/td><td>&#8211;<\/td><\/tr><tr><td>5-minute Jumping Rope<\/td><td>&#8211;<\/td><td>&#8211;<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Cardio Exercise Instructions:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Treadmill:<\/strong> Run at 65-75% of your <a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/understanding-your-target-heart-rate\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/understanding-your-target-heart-rate\" rel=\"noreferrer noopener\">maximum heart rate<\/a>. <\/li>\n\n\n\n<li><strong>Battle Rope:<\/strong> Perform 5 sets of 20 seconds with 1 minute of rest in between.<\/li>\n\n\n\n<li><strong>Jumping Rope:<\/strong> Aim for 5 sets of 50 reps with 1 minute of rest in between.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong><strong>Day 3:<\/strong> Resistance Training + Core Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Smith Machine Squat<\/td><td>3<\/td><td>15, 12, 10<\/td><td>2-3 min<\/td><\/tr><tr><td>Leg Extensions<\/td><td>3<\/td><td>20, 15, 15<\/td><td>1-2 min<\/td><\/tr><tr><td>1-arm DB Rowing<\/td><td>3<\/td><td>10\/side<\/td><td>1-2 min<\/td><\/tr><tr><td>Upright Row<\/td><td>3<\/td><td>12, 10, 10<\/td><td>2-3 min<\/td><\/tr><tr><td>Cable Crossover<\/td><td>3<\/td><td>12, 10, 10<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/hiit-core-workout\" target=\"_blank\" rel=\"noreferrer noopener\">15 HIIT Core Workout<\/a><\/td><td><\/td><td>&#8211;<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Week 2<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><span style=\"font-size: inherit;\"><strong>Day 1: Weight Training + Low-Intensity Cardio<\/strong><\/span><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Incline Hammer Press<\/td><td>3<\/td><td>15, 12, 10<\/td><td>2-3 min<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>3<\/td><td>15, 12, 10<\/td><td>2-3 min<\/td><\/tr><tr><td>Kettlebell Clean &amp; Press<\/td><td>3<\/td><td>8, 8, 6<\/td><td>2-3 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-compound-glute-exercises-for-bigger-glutes#3_Barbell_Hip_Thrust\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Hip Thrust<\/a><\/td><td>3<\/td><td>12, 10, 8<\/td><td>1-2 min<\/td><\/tr><tr><td>Treadmill<\/td><td>1<\/td><td>10-minute<\/td><td>&#8211;<\/td><\/tr><tr><td>Bicycling<\/td><td>1<\/td><td>10-minute<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2: Strength Training + Medium Intensity Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Close Grip Lat Pulldown<\/td><td>3<\/td><td>15, 12, 10<\/td><td>2-3 min<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>3<\/td><td>15, 12, 10<\/td><td>2-3 min<\/td><\/tr><tr><td>DB Romanian Deadlift<\/td><td>3<\/td><td>12, 10, 8<\/td><td>2-3 min<\/td><\/tr><tr><td>Lateral Raises<\/td><td>3<\/td><td>15, 12, 10<\/td><td>1-2 min<\/td><\/tr><tr><td>Barbell Curls<\/td><td>3<\/td><td>12, 10, 10<\/td><td>1-2 min<\/td><\/tr><tr><td>Burpees (Cardio)<\/td><td>8<\/td><td>5-6<\/td><td>30-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong><strong>Day 3:<\/strong> Resistance Training + Core Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>SM Machine Lunges<\/td><td>3<\/td><td>10\/leg<\/td><td>2-3 min<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>3<\/td><td>15, 12, 10<\/td><td>2-3 min<\/td><\/tr><tr><td>Cable Crossover<\/td><td>3<\/td><td>15, 12, 10<\/td><td>2-3 min<\/td><\/tr><tr><td>Triceps Extension<\/td><td>3<\/td><td>15-20<\/td><td>2-3 min<\/td><\/tr><tr><td>Face Pull<\/td><td>3<\/td><td>15-20<\/td><td>2-3 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/hiit-core-workout\" target=\"_blank\" data-type=\"post\" data-id=\"2633\" rel=\"noreferrer noopener\"> HIIT Core Workout<\/a><\/td><td>1<\/td><td>15-minute<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Week 3<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><span style=\"font-size: inherit;\"><strong>Day 1: Weight Training + Low-Intensity Cardio<\/strong><\/span><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Seated Cable Row<\/td><td>3<\/td><td>15, 12, 10<\/td><td>2-3 min<\/td><\/tr><tr><td>Incline Hammer Chest Press<\/td><td>3<\/td><td>12, 10, 10<\/td><td>1-2 min<\/td><\/tr><tr><td>Push Press<\/td><td>3<\/td><td>8-10<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/Fkzk_RqlYig\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/Fkzk_RqlYig\" rel=\"noreferrer noopener\">Weighted Farmer&#8217;s Walk<\/a><\/td><td>5<\/td><td>20mtr\/30-sec hold<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/how-to-do-dips-at-home\" target=\"_blank\" rel=\"noreferrer noopener\">Bench Dips<\/a><\/td><td>3<\/td><td>15-20<\/td><td>1-2 min<\/td><\/tr><tr><td>Treadmill Jog<\/td><td>1<\/td><td>15-min<\/td><td>&#8211;<\/td><\/tr><tr><td>Bicycling<\/td><td>1<\/td><td>5-min<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2: Strength Training + Medium Intensity Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Front Lat Pulldown<\/td><td>3<\/td><td>10 x 2<\/td><td>2-3 min<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>3<\/td><td>10 x 2<\/td><td>2-3 min<\/td><\/tr><tr><td>Lateral Delt Raises<\/td><td>3<\/td><td>10 x 2<\/td><td>2-3 min<\/td><\/tr><tr><td>Dumbbell Biceps Curl<\/td><td>3<\/td><td>10 x 2<\/td><td>2-3 min<\/td><\/tr><tr><td>10-minute Treadmill<\/td><td>&#8211;<\/td><td>&#8211;<\/td><td>&#8211;<\/td><\/tr><tr><td>5-minute Battle Rope<\/td><td>&#8211;<\/td><td>&#8211;<\/td><td>&#8211;<\/td><\/tr><tr><td>5-minute Jumping Rope<\/td><td>&#8211;<\/td><td>&#8211;<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Instructions for Cardio:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Treadmill:<\/strong>\u00a0Run at 65-75% of your\u00a0maximum heart rate.<\/li>\n\n\n\n<li><strong>Battle Rope:<\/strong>\u00a0Perform 5 sets of 20 seconds with 1 minute of rest in between.<\/li>\n\n\n\n<li><strong>Jumping Rope:<\/strong>\u00a0Aim for 5 sets of 50 reps with 1 minute of rest in between.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong><strong>Day 3:<\/strong> Resistance Training + Core Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Smith Machine Squat<\/td><td>3<\/td><td>15, 12, 10<\/td><td>2-3 mins<\/td><\/tr><tr><td>Arnold Press\/Thruster<\/td><td>3<\/td><td>15, 12, 10<\/td><td>2-3 mins<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/back-and-shoulder-workout-with-dumbbells#5_Incline_Chest_Supported_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Chest Supported DB Row<\/a><\/td><td>3<\/td><td>15, 12, 10<\/td><td>2-3 mins<\/td><\/tr><tr><td>Reverse Pec Fly<\/td><td>3<\/td><td>12-15<\/td><td>1-2 mins<\/td><\/tr><tr><td>Barbell Hip Thrust<\/td><td>3<\/td><td>15, 12, 10<\/td><td>2-3 mins<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/triset-for-abs\" data-type=\"post\" data-id=\"6140\" target=\"_blank\" rel=\"noreferrer noopener\">15-Min Triset Ab Workout<\/a><\/td><td>&#8211;<\/td><td>&#8211;<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Week 4<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><span style=\"font-size: inherit;\"><strong>Day 1: Weight Training + Low-Intensity Cardio<\/strong><\/span><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Kettlebell Swings<\/td><td>3<\/td><td>15\/arm<\/td><td>1-minute<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>3<\/td><td>15, 12, 10<\/td><td>2-3 mins<\/td><\/tr><tr><td>Cable Crossover<\/td><td>3<\/td><td>15, 12, 10<\/td><td>1-2 mins<\/td><\/tr><tr><td>Upright Row<\/td><td>3<\/td><td>10-12<\/td><td>1-2 mins<\/td><\/tr><tr><td>Leg Curls<\/td><td>3<\/td><td>15-20<\/td><td>1-2 mins<\/td><\/tr><tr><td>Treadmill<\/td><td>1<\/td><td>15-min<\/td><td>\u2013<\/td><\/tr><tr><td>Bicycling<\/td><td>1<\/td><td>5-min<\/td><td>\u2013<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2: Strength Training + Medium Intensity Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Machine Leg Press<\/td><td>3<\/td><td>15-20<\/td><td>2-3 mins<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>3<\/td><td>10-15<\/td><td>2-3 mins<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>3<\/td><td>10-15<\/td><td>2-3 mins<\/td><\/tr><tr><td>Lateral Delt Raises<\/td><td>3<\/td><td>10-15<\/td><td>2-3 mins<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>3<\/td><td>15-20<\/td><td>1-2 mins<\/td><\/tr><tr><td>Burpees<\/td><td>8<\/td><td>5-6<\/td><td>30-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong><strong>Day 3:<\/strong> Resistance Training + Core Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Weighted Lunges<\/td><td>3<\/td><td>10\/leg<\/td><td>2-3 mins<\/td><\/tr><tr><td>T-Bar Row<\/td><td>3<\/td><td>10-12<\/td><td>2-3 mins<\/td><\/tr><tr><td>Thruster<\/td><td>3<\/td><td>10-12<\/td><td>2-3 mins<\/td><\/tr><tr><td>Cable Pull Through<\/td><td>3<\/td><td>10-12<\/td><td>2-3 mins<\/td><\/tr><tr><td>Farmer&#8217;s Walk<\/td><td>3<\/td><td>20 meters<\/td><td>1-2 mins<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/triset-for-abs\" target=\"_blank\" rel=\"noreferrer noopener\">Triset Abs Workout<\/a><\/td><td>&#8211;<\/td><td>20-minute<\/td><td>\u2013<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Program PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-dca67d02-2509-4719-b555-672450fcc201\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/3-day-workout-routine-for-weight-loss.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">3-Day Split Workout Plan for Weight Loss<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/12\/3-day-workout-routine-for-weight-loss.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-dca67d02-2509-4719-b555-672450fcc201\" download>Download<\/a><\/div>\n\n\n\n<p><br><\/p>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-a9bcfe2c-2297-4c69-bc36-1405565322a4\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/3-Day-Full-Body-Workout-Routine-for-Weight-Loss-PDF.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">3-Day-Full-Body-Workout-Routine-for-Weight-Loss-PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/3-Day-Full-Body-Workout-Routine-for-Weight-Loss-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-a9bcfe2c-2297-4c69-bc36-1405565322a4\" download>Download Updated Plan<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Is Working Out Three Days a Week Enough for Weight Loss?<\/strong><\/h2>\n\n\n\n<p>Working out three times a week isn&#8217;t enough, but better than doing no exercise.<\/p>\n\n\n\n<p>A\u00a0study published on the National Institute of Health website\u00a0suggests exercising 225-420 minutes a week to helps promotes weight loss.<sup class=\"modern-footnotes-footnote \" data-mfn=\"2\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_6318\"><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. 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_6318-2\">2<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_6318-2\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"2\"> 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>. Prog Cardiovasc Dis. 2014;56(4):441-447. doi:10.1016\/j.pcad.2013.09.012<\/span><\/p>\n\n\n\n<p>So, you\u2019ll have to perform cardio and strength training at least 90-120 minutes per session and 270-360 minutes per week to achieve good results.<\/p>\n\n\n\n<p>It is also important to make necessary changes in your training program to work on specific goals. For example, if you&#8217;re losing weight but aren&#8217;t feeling strong, you can start <a href=\"https:\/\/thefitnessphantom.com\/12-week-progressive-overload-strength-training-program-pdf\" data-type=\"post\" data-id=\"13462\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>progressive overload strength training<\/strong><\/a> or perform cardio and weight lifting in separate sessions.<\/p>\n\n\n\n<p>But, remember if you eat more calories than your body burns throughout the day, you&#8217;ll never lose weight doesn&#8217;t matter how much you train. Though, exercising will help you get stronger, promote cardiovascular health, and help you reach a higher fitness level.<sup class=\"modern-footnotes-footnote \" data-mfn=\"3\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_6318\"><a href=\"javascript:void(0)\"  title=\" Bellicha A, van Baak MA, Battista F, et al. Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. Obes Rev. 2021;22 Suppl 4(Suppl 4):e13256. doi:10.1111\/obr.13256\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_6318-3\">3<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_6318-3\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"3\"> Bellicha A, van Baak MA, Battista F, et al. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8365736\/\" data-type=\"link\" data-id=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8365736\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity<\/a>: An overview of 12 systematic reviews and 149 studies. Obes Rev. 2021;22 Suppl 4(Suppl 4):e13256. doi:10.1111\/obr.13256<\/span>, <sup class=\"modern-footnotes-footnote \" data-mfn=\"4\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_6318\"><a href=\"javascript:void(0)\"  title=\" Pojednic R, D&#8217;Arpino E, Halliday I, Bantham A. The Benefits of Physical Activity for People with Obesity, Independent of Weight Loss: A Systematic Review. Int J Environ Res Public Health. 2022;19(9):4981. Published 2022 Apr 20. doi:10.3390\/ijerph19094981\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_6318-4\">4<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_6318-4\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"4\"> Pojednic R, D&#8217;Arpino E, Halliday I, Bantham A. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9102424\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9102424\/\" rel=\"noreferrer noopener\">The Benefits of Physical Activity for People with Obesity, Independent of Weight Loss<\/a>: A Systematic Review. Int J Environ Res Public Health. 2022;19(9):4981. Published 2022 Apr 20. doi:10.3390\/ijerph19094981<\/span><\/p>\n\n\n\n<p>Once you decide to increase the frequency, the following routines are worth trying:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/4-day-workout-routine-for-weight-loss-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">4-Day Split Workout for Weight Loss<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/5-day-workout-routine-for-weight-loss-and-toning\" target=\"_blank\" rel=\"noreferrer noopener\">5 Day Workout Plan for Weight Loss and Toning<\/a><\/li>\n<\/ul>\n\n\n\n<p><strong>Explore more resources that can help you speed up your fat 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 That Can Fill You Up for Longer<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/best-intermittent-fasting-books\" target=\"_blank\" rel=\"noreferrer noopener\">Top 10 Free Books on Intermittent Fasting<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/12-week-weight-loss-meal-plan-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">12-Week Weight Loss Meal Plan<\/a><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3544497\/\" target=\"_blank\" rel=\"noreferrer noopener\"> Effects of aerobic and resistance training on body mass and fat mass in overweight or obese adults<\/a> &#8211; Journal of Applied Physiology<\/div><\/li><li><span>2<\/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>. Prog Cardiovasc Dis. 2014;56(4):441-447. doi:10.1016\/j.pcad.2013.09.012<\/div><\/li><li><span>3<\/span><div> Bellicha A, van Baak MA, Battista F, et al. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8365736\/\" data-type=\"link\" data-id=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8365736\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity<\/a>: An overview of 12 systematic reviews and 149 studies. Obes Rev. 2021;22 Suppl 4(Suppl 4):e13256. doi:10.1111\/obr.13256<\/div><\/li><li><span>4<\/span><div> Pojednic R, D&#8217;Arpino E, Halliday I, Bantham A. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9102424\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9102424\/\" rel=\"noreferrer noopener\">The Benefits of Physical Activity for People with Obesity, Independent of Weight Loss<\/a>: A Systematic Review. Int J Environ Res Public Health. 2022;19(9):4981. Published 2022 Apr 20. doi:10.3390\/ijerph19094981<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Losing weight isn\u2019t easy, but it can be achievable if you follow the right process. It requires a good diet program, consistent physical training, quality sleep, and a little knowledge of how the body and metabolism work. In this article, I&#8217;ll show you how to train 3x weekly to increase fat loss and improve body &#8230; <a title=\"The Best 3 Day Workout Routine for Weight Loss with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/3-day-workout-routine-for-weight-loss\" aria-label=\"Read more about The Best 3 Day Workout Routine for Weight Loss with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":6336,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,165,476],"tags":[460,111,381],"class_list":["post-6318","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-weight-loss","category-weight-loss-plan","tag-gym-workout","tag-weight-loss","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/6318","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=6318"}],"version-history":[{"count":35,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/6318\/revisions"}],"predecessor-version":[{"id":28250,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/6318\/revisions\/28250"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/6336"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=6318"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=6318"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=6318"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}