3 Day workout routine for weight loss: If you follow a well-structured workout routine, losing weight through exercise can be a straight and effective process. For those who are just starting their fitness journey or aiming to increase muscle tone, a 3-day workout routine can be a practical and managing option. In this blog, we will tell you about the 3-day workout routine designed for weight loss using the problem-movement-solution (PAS) copyrighting framework. This method will not only help you understand the need for a compatible workout routine but also provide actionable steps to achieve your fitness goals.
Problem
One of the most common problems people try to lose weight is that they don’t know where to start. The fitness world is filled with information, making it difficult for beginners to choose the right workout routine. Moreover, many people struggle to find the routine fitting their busy schedule, which doesn’t have complex tools, or which can be done at home. Moreover, the desire to see quick results often leads to frustration and incompatibility, which hinders long-term success. restless
Feeling lost in the crowd of the workout plan can cause frustration and inactivity. You can find yourself questioning whether you’re doing the right exercise or you’re wasting your time. This uncertainty can make you a crumb, which can stop you from taking the first step towards your weight loss target. Moreover, it’s easy to fall into the pattern of inconsistent workouts and poor diet options, making weight loss feel like an unapproved dream. The struggle is real, and the bets are high: your health, self-esteem & overall wellness are at stake.
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Solution
The solution to these common problems is a simple, structured 3-day workout routine that you can follow continuously. This routine is designed to be the best workout routine for beginners at home, plus it’s also the best workout routine for muscle building. By dedicating only three days a week to focused exercise, you can gain significant weight loss and muscle mass. Here are the details of a practical 3-day workout plan that meets these requirements.
Day 1: Workout the whole body
Warm-up (5-10 minutes)
- Jumping Jack
- Arm circle
- Bodyweight Squats
Workout routine
Push-ups (3 sets of 10-15 raps)
- Push-up is a basic bodyweight exercise that targets the chest, shoulders & triceps. If you’re a beginner, you can start with knee push-ups.
Bodyweight Squats (3 sets of 15-20 raps)
- Squats are important for creating leg strength and overall muscle tone. Ensure the proper form by keeping your back straight and aligning the knees with your toes.
Plank (3 sets of 30-60 seconds)
- Plank is an excellent core exercise that also activates your shoulders and glutes. The goal is to maintain this situation as much as possible.
A bent-over row (3 sets of 12-15 raps)
- If you have a pair of dumbbells or resistance bands, bent-over roo will help strengthen your back muscles. Make sure your back remains straight during the entire movement.
- Langes are effective for targeting quadriceps, hamstrings & glutes. Go ahead of one leg, down your hips until both knees turn to an angle of about 90 degrees.
Cool down (5-10 minutes)
- Stretching exercise focusing on all major muscle groups deep breath technology
Day 2: Upper body and core
Warm-up (5-10 minutes)
- Jump rope or jogging lightly
- Dynamic stretch for the upper body
Workout routine
Dumbbell bench press (3 sets of 10-12 raps)
- If you have a dumbbell, this exercise targets the chest, shoulders & triceps. Use the bench or perform on the floor.
Bicep Curl (3 sets of 12-15 raps)
- Bicep curls are effective for directly enhancing the plain and hand strength. Use a dumbbell or resistance band.
Tricep Dips (3 sets of 10-15 raps)
- Use a chair or bench for tricep dips, which help to build strength in the triceps.
Russian Twist (3 sets of 20 reps per side)
- Sit down on the floor by turning your knees, bend a little back & rotate your torso from one side to the other. This exercise targets the obelisk and core.
Mountain Climbers (3 sets of 30-45 seconds)
- It’s a high-intensity exercise that incorporates core, shoulders & legs. Do this as quickly as possible while maintaining the form.
Cool down (5-10 minutes)
- Stable stretch focusing on the upper body and core
- Deep breathing exercises
Day 3: Lower body and cardio
Warm-up (5-10 minutes)
- Light jogging or walking fast
- Dynamic stretch for the lower body
Workout routine
Deadlift (3 sets of 10-12 raps)
- If you have a dumbbell or barbell, deadlifts are great for posterior chains, including the bottom of the back, gluts & hamstring.
Step-up (3 sets of 12-15 reps per leg)
- Use a strong chair or bench for step-up, which targets quads and glutes.
Cafe Rage (3 sets of 15-20 raps)
- Cough rage is simple but effective in increasing lower leg strength. Use a step or perform on flat ground.
High Nees (3 sets of 30-45 seconds)
- It’s an excellent cardio exercise that activates the cores and legs too. Perform at high intensity to increase your heart rate.
Glute Bridge (3 sets of 15-20 raps)
- Turning the knees and keeping the feet flat on the ground and lay down on your back. Raise your hips towards the roof, and press your glutes upward.
Cool down (5-10 minutes)
- Stretching exercises focused on the lower body
- Relaxing technique and deep breath
Benefits of this routine
Simpleness and accessibility
This routine is designed to be the best workout routine for beginners at home. This requires minimum devices, making it accessible for any person without access to the gym.
Balanced muscle growth
By incorporating the upper and lower body exercises, this routine ensures balanced muscle growth, which is important for overall strength and beauty.
Effective for weight loss
The combination of strength training and cardio exercise helps promote metabolism and burn calories, helping to help weight loss.
Builds muscles
With consistent practice, this routine doubles as the best workout routine for building muscle. The compound moves to be focused on the movements in which many muscle groups are engaged, which promotes muscle growth.
Adaptable to progress
As you get stronger, you can increase your workout intensity by adding more representative, set, or weight, making it the best gym routine for building muscle.
Suggestion for success
Continuity is important
Stick to the routine and make sure you complete all three days each week. Continuity is important to see the result.
Proper nutrition
Supplement your workout with a balanced diet rich in protein, healthy fat & complex carbohydrates so that your body gets energy and helps recovery.
Stay hydrated
Drink plenty of water throughout the day to stay hydrated and support your workout.
Rest and recovery
Take enough sleep and give your body time to fix by relaxing as needed. Muscle growth occurs during a rest period.
Listen to your body
Note how your body reacts to workouts. If you feel pain (don’t confuse it with normal muscle pain), adjust your exercise or consult a fitness professional.
Conclusion on 3 Day workout routine for weight loss | Best workout routine to build muscle
Starting a weight loss journey can be difficult, but with a structured and simple 3 day workout routine for weight loss, you can achieve your goals efficiently. This routine is designed to be accessible and effective, making it the best workout routine for beginners at home and the best workout routine to build muscle. By continuously following this plan and supplementing it with proper nutrition and comfort, you can make significant progress toward weight loss and building muscle. Start today, be committed & see how your hard work changes in solid results.
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FAQ on Best workout routine for beginners at home | Best gym routine for muscle gain
1. What are the main components of the 3 day workout routine for weight loss?
Answer: The 3-day workout routine for weight loss should include a combination of Strength Training and Cardio Exercise. Should focus on different muscle groups each day to ensure balanced growth and prevent over-training. Here’s a sample structure:
Day 1: Workout the whole body
Day 2: Upper body and core
Day 3: Lower body and cardio
2: Can beginners follow this routine without any pre-fitness experience?
Answer: Yes, this routine is designed to be the best workout routine for beginners at home. Exercises are simple and can be performed with minimum devices. Beginners should start with light weight and gradually increase intensity as they become more comfortable.
3: What tools are needed for this routine?
Answer: At least the device is needed, making it accessible for a workout at home. Basic devices include:
- Dumbbell or resistance band
- Tricep dips and a chair or bench for step-up
- A matte for floor exercise like Plank and Glut Bridge
4: How long should each workout session last?
Answer: Each workout session should last between 45 minutes to an hour, which includes warm-up and cool-down duration. This period is enough to effectively do all exercises without any hasty.
5: How important is Warm-up and Cool-Down?
Answer: Warm-up and cool-down are important parts of the workout. Warm-up prepares your muscles and joints for exercise, thereby reducing the risk of injury. Cooling down gradually decreases your heart rate and stretches your muscles, which helps recovery.
6: What should a normal warm-up look like?
Answer: A normal warm-up should last for 5-10 minutes and include the following activities:
- Jumping Jack
- Surroundings of hands
- Light jogging or walking fast
- Dynamic stretch targeting the muscles you’re planning to work on
7: How should I structure my cool-down?
Answer: Cool-down should also last 5-10 minutes and it should include the following:
- Stable stretch focusing on the muscles you work
- Deep inhalation exercises to help relax and normalize your heart rate
8: What exercises are included in a full-body workout?
Answer: The full-body workout includes exercises targeting several muscle groups:
- Push-ups (3 sets of 10-15 raps)
- Bodyweight Squats (3 sets of 15-20 raps)
- Plank (3 sets of 30-60 seconds)
- A bent-over row (3 sets of 12-15 raps using a dumbbell or resistance band)
- Langs (3 sets of 10-15 raps per leg)
9: What exercise should I do on Additional Body and Core Day?
Answer: For the Additional Body and Core Day, focus on exercises that strengthen these areas:
- Dumbbell bench press (3 sets of 10-12 raps)
- Bicep Curl (3 sets of 12-15 raps)
- Tricep Dips (3 sets of 10-15 raps)
- Russian Twist (3 sets of 20 reps per side)
- Mountain Climbers (3 sets of 30-45 seconds)
10: What are the recommended exercises for Lower Body and Cardio Day?
Answer: On the Lower Body and Cardio Day, include exercises that target the legs and provide cardiovascular benefits:
- Deadlift (3 sets of 10-12 raps)
- Step-up (3 sets of 12-15 reps per leg)
- Cafe Rage (3 sets of 15-20 raps)
- High Nees (3 sets of 30-45 seconds)
- Glute Bridge (3 sets of 15-20 raps)
- progress and adaptation
11: How can I progress with this routine?
Answer: As you become strong, you can progress in the following ways:
- Increase the number of reps or sets
- Add more weight to your exercise
- Reduce rest time between sets
- Include more challenging forms of exercises
12: How can I ensure I’m building muscle while losing weight?
Answer: To build muscle while losing weight, pay attention to these:
- Do compound exercises that include multiple muscle groups
- Maintain a balanced diet rich in protein to support muscle repair and growth
- To boost fat loss without despising muscle mass make sure you’re in a little calorie deficiency
- diet and nutrition
13: How important is the diet in the weight loss routine?
Answer: The diet plays an important role in weight loss. A balanced diet that provides the right amount of calories and nutrients supports your workout efforts and helps you achieve your goals faster.
14: What should I eat to support this workout routine?
Answer: Pay attention to these:
- High protein foods like lean meats, beans & beans for repairing muscle
- Healthy fats from sources like avocado, nuts & olive oil
- Complex carbohydrates like whole grains, fruit & vegetables for constant energy
15: How much water should I drink daily?
Answer: Go to drink at least 8 glasses (about 2 liters) of water per day. Increase your intake volume based on your activity level and climate conditions.
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