What’s the Best Gym Routine for Weight Loss?

Starting your weight loss journey at the gym can feel like stepping into a whole new world. The machines, the free weights, the group classes… it’s a lot! But don’t sweat it (yet)—we’re here to help you crush it from day one.

At Crunch, we believe fitness should be fun, inclusive, and unapologetically you. That’s why we’ve created a beginner-friendly guide to the best gym routine for weight loss, so you can burn calories, build strength, and feel good doing it.

This is about finding a smart balance between cardio and strength training to burn fat, build lean muscle, and boost your confidence. With a weekly workout schedule that’s easy to follow, we’ll help you target major muscle groups, fire up your metabolism, and look forward to your gym time.

You’ll hit everything from the upper body and lower body to core and full-body circuits—plus we’ll sprinkle in some fun, high-energy options like group fitness classes to keep things fresh. Whether you’ve never lifted a dumbbell or haven’t stepped on a treadmill in years, this plan is your step-by-step map to real, lasting results.

So grab your water bottle, bring your best attitude, and let’s get to work. Because at Crunch, we don’t believe in judgment, only in putting in the work and having a blast while doing it. Let’s do this.

Why a Full-Body Routine is Best for Weight Loss

When it comes to choosing the best gym routine for weight loss, one of the most effective strategies for beginners is to focus on full-body workouts. Why? Because they’re efficient, effective, and ideal for torching calories while building lean muscle mass.

Instead of isolating one area, such as your arms or abs, a full-body approach targets multiple muscle groups in a single session, helping you burn more fat in less time.

Benefits of Compound Exercises for Fat Loss

At the core of any full-body routine are compound exercises, movements like squats, deadlifts, rows, and push-ups that engage several muscles at once. These exercises help you build muscle and significantly increase your calorie burn during and after your workout.

The more muscles you activate in a single rep, the harder your body works, and that means more calories burned and more body fat lost over time.

Compound exercises also improve coordination, boost strength, and help you progress more quickly, especially during your first few months at the gym. For beginners, they offer the perfect blend of fat loss and strength-building benefits without overwhelming the body with too much volume.

How Working Large Muscle Groups Burns More Calories

Focusing on your larger muscle groups, such as the legs, back, and chest, has a significant impact on your weight loss results. These areas require more energy to train, which means your body burns more calories during the session and continues to burn even after you’re done.

Movements like lunges, rows, and bench presses are powerhouse exercises that activate your whole system, leading to a higher metabolic rate and faster fat loss.

Prioritize compound moves and full-body workouts to make every gym session count. It’s the most efficient way to jumpstart your weight loss journey and build strength that lasts.

Read our article: The Ultimate Gym Workout Routine for Muscle Gain and Strength Building

Sample 5-Day Beginner Gym Routine for Weight Loss: Weekly Schedule

Now that you understand why full-body workouts and compound exercises are so effective, let’s dive into a simple, flexible, and highly effective weekly workout schedule tailored for beginners who want to lose weight.

This sample 5-day plan combines strength training, cardio, and recovery time to help you burn calories, build muscle, and stay consistent with your fitness journey.

This routine targets all major muscle groups, boosts your metabolic rate, and ensures enough rest days for proper recovery. It’s balanced, beginner-friendly, and customizable depending on your fitness level and time availability.

Day 1: Upper Body + 20 Minutes of Cardio

Begin your week with a strong focus on upper-body strength training. This includes exercises for your chest, shoulders, arms, and back. Strengthening your upper body helps improve posture and functional strength, supporting long-term muscle-building goals.

Sample workout:

• Dumbbell bench press – 3 sets of 10
• Lat pulldown – 3 sets of 10
• Shoulder press – 3 sets of 12
• Dumbbell rows – 3 sets of 12
• Triceps dips – 2 sets of 15

Cardio finisher:

• 20 minutes on the treadmill, rowing machine, or elliptical at moderate intensity to burn fat and improve cardiovascular health.

Day 2: Lower Body + Core + 10 Minutes of Cardio

Your lower body houses your largest muscle groups, making leg days essential for maximizing calorie burn and boosting fat loss.

Lower body strength training:

• Bodyweight or goblet squats – 3 sets of 12
• Romanian deadlifts – 3 sets of 10
• Walking lunges – 2 sets of 15 per leg
• Glute bridges – 3 sets of 15

Core circuit:

• Planks – 3 x 30 seconds
• Bicycle crunches – 3 sets of 20
• Leg raises – 3 sets of 15

Finish with 10 minutes of cardio, such as cycling, a stair stepper, or a brisk incline walk, to keep the fat burning.

Read our article: Beginners HIIT Workout: A Simple Guide to Get Started

Day 3: Active Recovery (Walking, Yoga, or Rest)

Don’t underestimate the power of active recovery. Your body needs time to repair muscle tissue and reset mentally. That doesn’t mean you have to be completely inactive choose a light movement that keeps your blood flowing without adding stress.

Options:

• A 30-minute walk in your neighborhood
• A yoga class to enhance mobility and reduce soreness
• Full rest if your energy balance feels off or you’re fatigued

This day is essential for injury prevention, recovery, and keeping your body primed for the next few workouts.

Day 4: Total Body Circuit + 30 Minutes of Cardio

Total-body workouts are ideal for beginners who want maximum results in the shortest time possible. Today’s session targets the entire body, alternating between upper and lower body movements to keep your heart rate elevated while challenging different muscle groups.

Sample circuit (repeat 3x):

• Kettlebell swings – 15 reps
• Push-ups – 10–12 reps
• Goblet squats – 15 reps
• Dumbbell shoulder press – 12 reps
• Plank – 30 seconds
• Jump rope – 1 minute

Follow with 30 minutes of moderate cardio (e.g., elliptical, stationary bike, or treadmill walk/run combo) for a fat-burning finish.

Day 5: HIIT + Core Finishers

High-intensity interval training (HIIT) is one of the most efficient ways to burn calories in less time. By pushing your body through intense bursts of movement followed by short rest periods, you’ll elevate your heart rate, tap into stored body fat, and accelerate your weight loss.

HIIT workout example (repeat 4 rounds):

• 30 sec treadmill sprints + 30 sec rest
• 30 sec jump squats + 30 sec rest
• 30 sec burpees + 30 sec rest
• 30 sec mountain climbers + 30 sec rest

Core finishers:

• Russian twists – 3 sets of 20
• Hanging knee raises – 3 sets of 12
• Side plank – 30 seconds each side

This intense session trains your endurance, fires up fat loss, and tones your core for a more defined midsection.

Day 6: Optional Light Cardio

This day is flexible based on how you feel. If you’re energized and motivated, consider a low-impact 20–30 minute cardio session, such as swimming, walking, or cycling. Maintaining light movement supports calorie deficit goals without taxing your recovery.

This can also be a great day to take a group fitness class at Crunch that you enjoy like dance cardio, Zumba, or even Pilates.

Day 7: Rest & Recovery

Congratulations, you’ve earned your rest day! Taking a full day off from physical activity gives your muscles time to repair and helps your body adapt to the work you’ve put in throughout the week.

Use this day to:

• Stretch or foam roll
• Meal prep for the week ahead
• Reflect on your fitness goals
• Hydrate and focus on nutrition

Sample Exercises & Sets/Reps

To get the most out of your weight loss journey, choosing the right exercises and knowing how many sets and reps to perform is key.

These beginner-friendly movements target multiple muscle groups, increase your calorie burn, and help build lean muscle mass over time.

Here’s a breakdown of essential exercises that belong in your full-body workout routine.

Squats

Squats are a staple for lower-body strength training, targeting your glutes, quads, and hamstrings. They also activate your core and boost overall stability.

Beginner recommendation: 3 sets of 10–12 reps using just your body weight or a light dumbbell for added resistance.

Rows

Whether you use a cable machine, dumbbells, or a barbell, rows strengthen your upper back, arms, and shoulders. They’re great for posture and help balance out push movements, such as chest presses.

Beginner recommendation: 3 sets of 12 reps using moderate weight.

Push-ups

Push-ups target your chest, triceps, and shoulders, making them one of the best bodyweight exercises for your upper body. You can modify them by doing them on your knees or against a bench.

Beginner recommendation: 3 sets of 8–10 reps, increasing reps over time.

Deadlifts

Deadlifts are one of the most effective exercises for building muscle in your legs, glutes, back, and core. They also help boost your metabolic rate by working large muscle groups.

Beginner recommendation: 3 sets of 8 reps using a kettlebell or light barbell.

Planks

Planks engage your entire core, including your abs, obliques, and lower back. They’re ideal for enhancing stability and minimizing the risk of injury.

Beginner recommendation: 3 sets of 20–30 seconds, gradually increasing hold time.

Treadmill Sprints

If you’re looking to burn fat fast, treadmill sprints deliver. They elevate your heart rate quickly and improve your overall cardiovascular health.

Beginner recommendation: 30-second sprint, 90-second walk — repeat for 5–6 rounds.

Tips for Staying Motivated

Consistency is everything when it comes to weight loss. Even the best gym routine won’t work if you don’t stick with it. Here are some simple strategies to stay engaged and keep showing up—even on tough days.

Track Progress

Monitoring your workouts helps you see how far you’ve come. Use a fitness journal or app to log exercises, reps, weights, and even your mood. Seeing your strength improve over time is incredibly motivating. Don’t just track the scale, track how you feel, how your clothes fit, and your endurance.

Celebrate Small Wins

Progress isn’t just about big milestones. Did you add more weight to your squats? Hold a plank for 10 seconds longer? Celebrate it! These small wins accumulate, helping you stay focused on your long-term fitness goals.

Ask for Trainer Guidance

If you’re ever unsure about form or need a routine refresh, don’t hesitate to ask a certified trainer for help. At Crunch, trainers are here to support your journey, teach proper technique, and keep you motivated. A little professional input goes a long way in preventing injury and boosting confidence.

Reach Your Fitness Goals With Crunch

Crunch promotes a culture of positivity, inclusivity, and fun with no judgments by providing an environment for all individuals regardless of their health and fitness goals. Find a Crunch gym near you to try our free trial membership, or join Crunch now. We’re here for you – at the gym or at home. Access the best live & on-demand workouts anytime, anywhere with Crunch+. Ready to get sweaty? Try hundreds of workouts for free! Start your free trial now!