The Best Workout Schedule for Weight Loss, According to a Celebrity Trainer

| Fitness
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(Photo: Shutterstock)

Shape interviewed celebrity trainer Joe Dowdell (known for working with A-listers like Anne Hathaway and Mario Lopez) about the best workout schedule when it comes to burning fat and building lean muscle (aka a no-fail recipe for weight loss!).

"The most important thing, as far as training goes, is to pick a time that best suits your schedule and energy level," Dowdell said.

"Ideally, you should perform three total-body strength-training sessions per week, on non-consecutive days. (i.e., Mon., Wed., Fri.). If you like to do cardio as well, I would recommend that you either follow your strength sessions with some interval training or perform cardio on the days between strength-training sessions."

If early mornings or evenings work best for you, Dowdell recommends this workout schedule for 3 days a week:

Monday: Strength
Tuesday: OFF
Wednesday: Strength
Thursday: OFF
Friday: Strength
Saturday: OFF
Sunday: OFF

Dowdell says strength workouts should be limited to less than an hour (including the warmup and cool down). If you're a cardio fan, do 30 minutes of strength training, then finish up with some cardio (like kickboxing, boxing or spinning).

If early mornings and evenings work best for you, Dowdell recommends this workout schedule for 3 days a week:

Monday: Strength (a.m.), Cardio (p.m.)
Tuesday: OFF
Wednesday: Strength (a.m.), Cardio (p.m.)
Thurdsay: OFF
Friday: Strength (a.m.), Cardio (p.m.)
Saturday: OFF
Sunday: OFF

If you've been working out for 3 days a week consistently, it may be time to up your goals and intensity. Dowdell recommends this workout schedule for 5 days a week:

Monday: Strength
Tuesday: Cardio
Wednesday: Strength
Thursday: Cardio
Friday: Strength
Saturday: OFF
Sunday: OFF

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(Photo: Shutterstock)

Ready to make the move to six days a week? Try this regimen, with Saturday at lower intensity:

Monday: Strength
Tuesday: Cardio
Wednesday: Strength
Thursday: Cardio
Friday: Strength
Saturday: Cardio* (Remember, keep it low or moderate for an active recovery day.)
Sunday: OFF

If you're ready for six days a week but need to switch up the time of day, that's easy:

Monday: Strength (p.m.)
Tuesday: Cardio (a.m.)
Wednesday: Strength (p.m.)
Thursday: Cardio (a.m.)
Friday: Strength (p.m.)
Saturday: Cardio (a.m.)
Sunday: OFF

Which one will you be adopting? Does your workout regimen already look similar to his suggestions? Share your thoughts in the comments below!

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