Weight loss workout plan that burns fat and keeps muscle
Hours of cardio and a crash diet usually end the same way: tired, hungry and back where you started. This prompt has your todo.is agent build a weight loss workout plan that mixes strength training to keep muscle, easy cardio you can recover from and a step goal, then checks in with you every week to adjust.
The prompt
- Make me a 10-week weight loss workout plan. I'm [WEIGHT AND HEIGHT], my current activity is [CURRENT ACTIVITY] and I can train [DAYS PER WEEK] days a week for [MINUTES] minutes at [WHERE]. Joints or health to consider: [HEALTH NOTES]. Include 3 strength sessions to keep muscle, low-impact cardio I can actually recover from, one short interval session from week 3, and a daily step goal that rises slowly. Explain how hard each session should feel. Give me a PDF plan and a simple Excel tracker for steps, weight and waist. Every Monday at 8:00 send me a Telegram message asking for my weekly average weight and adjust the plan if progress stalls for 2 weeks.
What to change
- [WEIGHT AND HEIGHT]: E.g. "92 kg, 175 cm".
- [CURRENT ACTIVITY]: E.g. "desk job, about 4,000 steps a day, no exercise".
- [DAYS PER WEEK]: E.g. "4".
- [MINUTES]: E.g. "40".
- [WHERE]: E.g. "a gym", "home with dumbbells", "a park".
- [HEALTH NOTES]: E.g. "sore knees, avoid running for now", or "none". Check with a doctor first if you have a health condition.
Example result
- 10-week weight loss workout plan
- 92 kg, 175 cm · desk job, about 4,000 steps · 4 days a week, 40 minutes · gym · sore knees
- Why this mix works
- • Strength training keeps muscle while you eat less, so most of what you lose is fat
- • Steps burn more over a week than most workouts, without making you hungry or sore
- • Cardio is low-impact (bike, incline walk, rower) to protect your knees
- • Food still matters most: pair this with a modest calorie deficit
- Weekly layout
- • Mon: Strength A · Wed: Strength B · Fri: Strength A/B (alternate)
- • Sat: 30 to 40 min cardio · Daily: step goal
- Strength A
- • Leg press 3 x 10 · Seated cable row 3 x 10 · Dumbbell bench press 3 x 10 · Glute bridge 3 x 12 · Plank 3 x 30 s
- • Finish: 8 min bike at a steady pace
- Strength B
- • Box squat 3 x 10 · Lat pulldown 3 x 10 · Dumbbell Romanian deadlift 3 x 10 · Shoulder press machine 3 x 10 · Dead bug 3 x 8
- • Finish: 8 min incline walk
- Cardio progression (Saturday)
- • Weeks 1 to 2: 30 min steady, you can still talk in full sentences
- • Weeks 3 to 10: 25 min steady + 6 rounds of 30 s hard / 90 s easy on the bike
- Step goal
- • Weeks 1 to 2: 5,000 · weeks 3 to 4: 6,500 · weeks 5 to 7: 8,000 · weeks 8 to 10: 9,000
- • Easy wins: a 10-minute walk after each meal, phone calls on foot
- How to track progress
- • Weigh in 3 mornings a week and use the average. Daily weight swings of 1 kg are normal water.
- • Measure your waist every 2 weeks
- • A healthy pace for most people: about 0.5 to 1% of body weight a week
- If progress stalls for 2 weeks
- • First add 1,000 daily steps, then check food portions. Don't add a second hard cardio day straight away.
How to do it with todo.is
- Copy the prompt and add your weight, height, activity, training days, place and health notes.
- Paste it on the Today screen in todo.is, or send it to your agent on Telegram.
- You get a PDF plan and an Excel tracker, and a check-in message every Monday morning.
- Reply with your weekly average and your agent tells you what to change, or ask it for a matching meal plan.
Tips for a better result
- Keep lifting even when the scale moves slowly. Losing muscle makes keeping the weight off harder.
- Use the weekly average weight, not single days. Water and salt can swing the scale by a kilo overnight.
- Most of your daily burn comes from moving outside the gym. A step goal is the easiest lever.
- Ask your agent for a weight loss meal plan that matches your training days.
weight loss workout plan: FAQ
- What is the best workout for weight loss? A mix of strength training, some cardio and lots of daily walking works best for most people. Diet creates the calorie deficit; training decides how much of the loss is fat rather than muscle.
- How fast can I lose weight safely? A common guideline is about 0.5 to 1% of body weight per week. Faster loss tends to cost more muscle and is harder to keep up. Check with your doctor if you have a lot to lose or a health condition.
- Do I have to run to lose weight? No. Walking, cycling, rowing and swimming all work, and are easier on the joints if you are heavier or have sore knees.
- Should I do cardio before or after weights? Lift first when you are fresh, then do cardio, or do cardio on separate days.
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