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weight-loss

Cardio & Strength

30-45 minutes

Description

Unlock a leaner, healthier version of yourself with a program focused on sustainable fat loss. These workouts incorporate cardio and strength elements designed to maximize calorie burn while preserving muscle, helping you build a balanced and resilient foundation.

Overview

My weight-loss program combines cardio and strength training to help you burn calories, preserve muscle, and achieve sustainable fat loss.

Goals

  • Reduce body fat percentage
  • Increase muscle definition
  • Boost cardiovascular endurance

Program Steps

Assess Client Goals

Discuss client goals to understand what they wish to achieve with this program, from weight loss to lifestyle improvement.

  • Set short-term and long-term weight goals
  • Identify problem areas

Get Baseline Measurements

Collect initial measurements to track progress over time.

  • Record weight and take before photos
  • Conduct fitness level assessment

Personalized Workout Plan

Create a custom plan that includes high-calorie burn exercises with a focus on cardio and strength training.

  • Cardio sessions 3x per week
  • Strength circuits targeting major muscle groups

Program Highlights

  • Combines cardio and strength for efficient calorie burn
  • Sustainable fat-loss approach
  • Preserves muscle mass while reducing body fat

Example Exercises

Jump Rope Intervals

High-intensity cardio intervals to boost heart rate and burn calories.

Duration: 3 minutes on, 1 minute off, for 4 rounds

Bodyweight Squats

Strengthens lower body muscles while elevating heart rate.

Duration: 3 sets of 15 reps

Mountain Climbers

Engages core and increases cardiovascular endurance.

Duration: 3 sets of 30 seconds

Frequently Asked Questions

How soon can I expect to see results?

Most clients start to see noticeable changes within 4-6 weeks.

Do I need any special equipment?

The program can be adjusted for both gym and home workouts.