The PERFECT Workout to Lose Weight (Sets and Reps Included)

If you are looking for a workout to lose weight then this is the video for you. Most of the time, when people attempt to lose weight they focus on workouts and exercises that are either not intense enough to burn the calories needed or they ratchet up the intensity so much that they are unable to sustain the workout for long enough to get sufficient results. Not here. I’m going to show you how to do this step by step with an entire plan.

The other element that most workouts to lose weight forget to include is resistance training. Not only is it crucial to seeing immediate results but it is critical to long term sustained success. The more muscle you are able to add to your frame the more metabolically active tissue you will have working in your favor to burn calories even at rest.

For that reason, each of the workouts in this plan is going to include a major push, pull, or legs exercise as the main resistance exercise performed in a 10 sets of 10 format.

Let’s break down what the workouts look like in this perfect workout to lose weight plan.

First up is the push workout. This is to be performed at the start of the week. Start with 10 sets of 10 reps of the barbell bench press, resting exactly one minute between sets. The key to the effectiveness of this portion of the workout is that it is metabolically demanding but is still sustainable for the duration of the workout. Remember, the key to losing fat is that you can get yourself in a hypocaloric state. If you burn calories but can’t keep it up for long you won’t wind up burning enough to make a difference.

The second half of the workout consists of a 10 to 20 minute pairing of two exercises; one performed as a second resistance training exercise and one of the more classic conditioning variety. Perform 40 seconds of KB/DB alt. clean and lunges in 1 minute and 30 seconds jump rope in 1 minute. Ideally, you will be able to get through the entire 20 minutes but if you have to start out slower you may do so.

The next workout day is a legs focused workout. This will consist of a barbell squat done for the same 10 sets of 10 reps. Remember to stay true to your 1 minute rests between sets to maintain the benefits promised. The secondary benefit of this type of training is that the heavier loads will help you to build muscle to further assist with your fat loss and weight loss long term.

Follow this up with a pairing of DB Push-Up Renegade Rows and High Effort Mountain Climbers for up to 20 minutes. Keep the effort level up so that you are performing as much work as possible while still being able to sustain the effort for the entire duration of the workout.

Next, the pull day consists of heavier barbell rows as the main driver of the workout. Follow this up with KB Clean and Presses alternated with KB Swings. This will all be able to be done in under 40 minutes. Every one of the workouts to lose weight are going to be capable of being performed quickly. As a matter of fact, you will burn more calories in a shorter period of time than had you walked on a treadmill for even longer than an hour.

Finish up the workout with a core circuit on Saturday or Sunday. This is designed to be completed in 20 minutes - as many rounds as possible. The exercises are 3-Way Seated Knee Tucks, Squat Thrusts and Box Jumps. These are not easy but as you build up your tolerance to the increased work load you will find that you become better at the workouts.

For more perfect workouts in this series including the perfect chest workout, perfect ab workout and perfect total body workout, be sure to subscribe to our channel here on youtube at the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published.

[roundzabout]

PUSH 10x10
1. 6:34 BARBELL BENCH PRESS - 10 sets of 10 w/ 70%-80% 1RM
2A. 7:25 KB/DB ALT. CLEAN AND LUNGE - 40 seconds/1 minute
2B. 7:35 JUMP ROPE (TWO FOOT HOPS) - 30 seconds/1 minute
alternate 2A/2B for up to 20 minutes (10 mins each)

LEGS 10x10
1. 2:58 BARBELL SQUATS 10 SETS OF 10 w/ 70%-80% 1RM
2A. 5:18 DB PUSH-UP RENEGADE ROWS - 40 seconds / 1 minute
2B. 5:32 HIGH EFFORT MOUNTAIN CLIMBERS - 30 seconds/1 minute

alternate 2A/2B for up to 20 minutes (10 mins each)

PULL 10x10
1. 8:15 BARBELL ROWS - 10 sets of 10 w/ 70%-80% 1RM
2A. 8:44 KB/DB ALT. CLEAN AND PRESS - 40 seconds/1 minute
2B. 9:04 KB/DB SWINGS - 30 seconds/1 minute
alternate 2A/2B for up to 20 minutes (10 mins each)

CORE CIRCUIT
1A. 9:50 3-WAY SEATED KNEE TUCKS - 10 reps in each direction
1B. 10:09 SQUAT THRUST - 10 reps
1C. 10:19 - 10 reps
complete as many rounds as possible in 20 mins

[manishkumar.]

Can we take a minute to appreciate that most trainers would charge $50 for the sequence of exercises in this video, and another $15 for the explanations? This is a ridiculous level of commitment to a fitness community. What a man.

[devincognito]

I've been doing this for three months along with the 6 min fat burner workout Tuesday and Thursday. Currently down 42 lbs. Just have to stick with it guys.

[godlyshadow]

LEGS
2:58 barbell squat
5:19 db push-up renegade rows
5:34 high effort mountain climbers
PUSH
6:32 barbell bench press
7:26 KB/DB alt. Clean and lunge
7:34 jump rope
8:01 perfect workout to lose weight
PULL thx xenothius + don awn
8:14 barbell rows
8:43 kb/db alt. Clean and press
9:06 kb/db swings
CORE CIRCUIT
9:50 3-way seated knee tucks
10:08 squat thrusts
10:16 box jumps
10:26 core circuit day workout

[iainharris]

I’ve been doing this for two weeks and already lost half an inch from my waist line and no longer have knee pain due to strengthening the muscles around it, had that injury for over a year! Also I’ve found it possible to do the 10 sets at 70-80% max 1rp. Granted I’m lifting smaller amounts compared to some people maybe but I did calculate it at 70% not just guess it and it worked fine for me. Loving it, thanks Jeff 💪 (It’s now been a month or so and 2 inches gone from my waist, definition now showing on my chest and arms) Couldn’t be happier! Ignore the haters saying Jeffs wrong, Jeffs a legend and he gives so much for FREE! People seem to forget that.

[prithviraj]

Me : trying to gain weight
Jeff : perfect weight loss workout
Me : Perfect

[davishunt]

Jeff, I am so appreciative of the work you put in for us. I purchased your original program and was well on my way to my weight loss goal. I had lost close to 40 lbs, when my father became very ill. I put my training to the side and spent all my time with my Dad, living with him on weekends, cooking and caring for him. Sadly he passed in October of 2019. I am now back, and have lost 23 lbs since the beginning of this year. These videos are a Godsend. Thank you so much and God Bess you in all you put your hands to my friend.

[Ledeoim]

Push - Monday (6:25)
1. Barbell Bench Press @ 70-80% 1RM - 10x10 (1 min rest)
2A. DB/KB alt. Clean and Lunge - 40 sec / 1 min (20 sec rest)**
2B. Jump Rope - 30 sec / 1 min (30 sec rest)**
** Alternate 2A/2B for up to 20 minutes (10 min each)

Legs - Wednesday (2:56)
1. Barbell Squats @ 70-80% 1RM - 10x10 (1 min rest)
2A. DB Push-up Renegade Rows - 40 sec / 1 min (20 sec rest)**
2B. High-Effort Mountain Climbers - 30 sec / 1 min (30 sec rest)**
** Alternate 2A/2B for up to 20 minutes (10 min each)

Pull - Friday (8:10)
1. Bent-Over Rows @ 70-80% 1RM - 10x10 (1 min rest)
2A. DB/KB alt. Clean and Press - 40 sec / 1 min (20 sec rest)**
2B. DB/KB Swings - 30 sec / 1 min (30 sec rest)**
** Alternate 2A/2B for up to 20 minutes (10 min each)

Core - Sat/Sun (9:30)
1. 3-way Seated Knee Tucks - 10 reps*
2. Squat Thrusts - 10 reps*
3. Box Jumps - 10 reps*
* Complete as many rounds as possible in 20 minutes

[jonathancavy]

Everyone who tries this- stick with it, remember results don’t happen and show over night. But I promise you if you give it your all you will succeed.

[TheMrNomadus]

So I've been following this training for 30 days. I didn't skip anything. It's 4 times a week in a gym and reasonable food diet without any extreme schedules with ocassional cheatmeal once in a week or two. So far I lost 7 kgs (15 lbs) or even more I'm not sure because I also gained some muscules. So for me with my 273 lb weight is a great achievement. I almost fit for my typical EU XL size of clothes. I plan to lose 30 pounds more in the next 5 month.

The program works and help you stay fit while you're losing weight. I just changed some complex reps like box jumps to box steps, rope jumps to jumping jacks because I'm very tall and I can't jump rope since I tired it back in high school when I was more fit. Finally renegade rows for push-ups because I'm not fit enough for now. It still works when you way too overweight and brings results.


Thanks for the awesome program Jeff!

[edselsugay]

I think part of what makes Jeff successful is that he educates us about what’s actually happening when we’re getting the work done. Thanks, Jeff, for being such an amazing teacher at what you do. Cheers!!!

[gogomen]

Monday: 6:25
Wednesday: 2:56
Friday: 8:10
Sat/Sun: 9:30

[athleanx]

*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! 


If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[prodbyAmexv]

2:58 barbell squat
5:19 db push-up renegade rows
5:34 high effort mountain climbers
PUSH
6:32 barbell bench press
7:26 KB/DB alt. Clean and lunge
7:34 jump rope
8:01 perfect workout to lose weight
PULL thx xenothius + don awn
8:14 barbell rows
8:43 kb/db alt. Clean and press
9:06 kb/db swings
CORE CIRCUIT
9:50 3-way seated knee tucks
10:08 squat thrusts
10:16 box jumps
10:26 core circuit day workout

[simongomes]

I have been a full time work/ night student for the last 8 years after I got out of the Marines, Jeff. I am now interning in the IT industry after travelling between states and colleges for years and struggling with finding a career. I am so grateful to have you as a mentor here to guide me through my exercise lifestyle over these tough years. This video just helped me find a routine I can incorporate into my busy schedule after being lost in finding an effective, fitting routine for years. I know people appreciate you all over the world, I just want to genuinely thank you for clarifying so much on the jungle that is fitness, especially for those so busy in the corporate world. If I could ever be lucky enough to meet you, I would hug and thank you. You have been a huge influence in how I lead my life and be a role model to my countless little siblings and cousins. I just wanted to express my deepest gratitude for you man...you have been the best influence in my life where I could've gone wrong so easily.

[RAMcnerney]

Week One ✅

Kicked my butt! I used to do a slow moving 3 sets 5-10reps but this had me sweating, heart rate up, and still feeling sore as heck. A personal trainer at the gym I go to asked me what I was doing and I explained this plan and he said “wow, that’s spot on, I’d put a client with your goals through a very similar programme - you know your stuff”. Thanks Jeff!

Learned it all right here, can’t wait for week 2!

[spicychickenaum]

I have started this routine in February 2021. I started doing with lesser sets and worked my way up to minimum 5 sets. I can proudly say I’ve lost 25kgs (55.11 lbs pounds) following this routine religiously, of course I add with a 15 to 40 mins cardio depending on the days and intermittent fasting. Thank you soo much for your guidance 🙏🏽🥺🥺

[notoldmike]

I just finished my 3rd week. This is hard as hell! I haven't been able to do more than 5 rounds but I am drenched, I can barely catch my breath and my heart is going! I haven't weigh myself but its working. I see a lot of comments from big guys that big guys can't do this I am a big guy in his 50's just show up and do what you can it will work, and of course healthy eating is the most important thing

[Allagi]

I just poured some mini oreos into a bowl and added milk like cereal.

[Andrew-vhon]

I'm due to start this program on Monday 18/07/22 and will carry on until 31/12/2022. I'm 25 and I've gained over 15kg in the last year, will see if I can get back in shape through this routine and with proper nutrition. Making a few adjustments due to limited equipment/space, basically replacing bench press with regular press ups with increased difficulty and doing bodyweight squats. Adapting this so that I can do it anywhere, even when I don't have access to a gym.
If you're out there, reading this, thinking of whether or not to start - this is your sign. Check back in on 2023 and I'll let you know as to what the before and after looks like.
Thank you Athlean :)