Sample 12 Week Weight Loss Workout Plans for Men

Your weight loss workouts should be based on activities you most enjoy doing. That way you’re more likely to continue on with a 12 week weight loss workout plan long term.

man using battle ropes weight loss workout plan for menWhether you’re hitting the gym for workouts or prefer to exercise at home, effective weight loss workouts for men have several things in common: the exercises chosen change from day to day to prevent boredom, reduce muscle staleness, and maximize weight and fat loss results.

Use these general fitness guidelines for workouts during your 12 week weight loss journey:

  • Aim to work out 5 or 6 days a week
  • Exercise at least 30 minutes during each workout session
  • Choose both aerobic and resistance training exercises
  • Change up workouts regularly

The following is an example of a 1-week weight loss workout plan for men:


  • 20 – 45 minutes of biking or walking (continuous OR high-intensity interval training)
  • 15 – 30 minutes of resistance training your leg muscles
  • 5 – 10 minutes of abdominal exercises


  • 20 – 45 minutes on the elliptical or stair climber machine (continuous OR high-intensity interval training)
  • 15 – 30 minutes of resistance training your back and shoulder muscles
  • 5 – 10 minutes of abdominal exercises


  • A functional fitness workout (burpees, pushups, jump squats, jumping jacks, squat presses, rope jumping, kettlebell swings, etc.)


  • Rest day

calendar with days marked weight loss workout plan for menFriday

  • 20 – 45 minutes of swimming, jogging, or playing basketball or racquetball
  • 15 – 30 minutes of training your biceps, triceps, and chest muscles
  • 5 – 10 minutes of abdominal exercises


  • 30 – 45 minutes of continuous cardiovascular exercise of your choice OR a functional fitness workout


  • Rest day OR 30 – 60 minutes of walking or another low-intensity aerobic exercise

Examples of Weight and Fat Loss Exercises

When creating your own 12 week weight loss workout for men, choose activities from the lists of aerobic, resistance training, and functional fitness exercises below:

Cardiovascular Exercises Resistance Training Workouts Functional Fitness Exercises Cycling Legs: squats, lunges, leg press, dead lifts, hamstring curls, leg extensions, and calf raises Power cleans, squat presses, medicine ball squats, squat kicks, or kettle bell swings Swimming Back: lat pull-downs, seated rows, dumbbell rows, bent-over reverse flies, and dead lifts Rope jumping, burpees, or jumping jacks Jogging Shoulders: shoulder press, front raises, lateral raises, and upright rows Shuttle runs Walking or hiking Chest: pushups, dumbbell chest press, barbell chest press, and flys Pull-ups, push-ups, or triceps dips Roller blade skating Biceps: dumbbell curls, barbell curls, and hammer curls Planks or medicine ball side twists Using an elliptical or stair climbing machine Triceps: triceps dips, triceps extensions, and triceps kickbacks Ladder drills Playing basketball or racquetball Abs: crunches, leg raises, sit-ups, the bicycle, planks, and medicine ball side twists Walking lungesa mental block goes a long ways to overcome it. Finding a solution depends on the specific type of block, but identifying it usually presents a solution.


The exercises above are just examples — if you find others you love feel free to incorporate them into your 12 week weight loss plan.

Sample Functional Fitness Workout

You can complete functional fitness workouts with a fitness instructor or trainer, or by using a circuit training video from the comfort of home.

A sample 35-minute functional fitness sweat session might include:

  1. A 5 minute warm up (light jogging in place, rope jumping, and stretching)
  2. 5 minutes of rotating between medicine ball squats, push-ups, and rope jumping
  3. weight loss workout plan for men1 minute rest period
  4. 5 minutes of rotating between burpees, squat presses with dumbbells, and triceps exercises (triceps extensions, triceps kickbacks, or triceps dips)
  5. 1 minute rest period
  6. 5 minutes of rotating between planks, squat jumps, and weighted jumping jacks with dumbbells
  7. 1 minute rest period
  8. 5 minutes of rotating between kettlebell swings, ladder drills or shuttle runs, and biceps curls with dumbbells
  9. 1 minute rest period
  10. 5 minutes of continuous cardiovascular exercise (jogging, cycling, etc.)
  11. 5 minutes of abdominal exercises (crunches, leg raises, sit-ups, the bicycle, planks, medicine ball side twists, etc.)

squats with dumbells Week Weight Loss Workout PlanYou can change up exercises in your circuit training workout routine however you'd like to.

If you're working out at home, the equipment you own and space you have available may limit you to certain functional fitness exercises, and that's okay!

Owning a few dumbbell weights and a medicine ball comes in handy for at-home workouts.

Beginning a 12 week Weight Loss Program

There’s a lot to think about when beginning a new 12 week weight loss workout plan for men.

That's why joining an organized program can help you reach weight loss goals and take the guesswork out of meal planning, menu planning, and creating your own fat-burning workouts.

Joining the FF30X program is an excellent place to start, as it’s specifically designed for men over 40 with busy schedules. You’ll not only receive customized meal plans and fat burning weight loss workouts, but also motivational support — which studies show is an effective weight loss strategy, especially long term.

Don’t feel overwhelmed when trying a new 12 week weight loss workout plan. Begin slowly, choose activities you enjoy, and don’t overdo it. As long you burn more calories than you eat on a daily basis, you should see the weight melt right off.

>>> Click here to Join FF30X Today! <<<

Weight loss and achieving the slim, fit body you deserve has never been easier!

Erin Coleman
Writer, The Fit Father Project

A 15-year freelance writing veteran, Erin is a registered dietitian and health educator who is passionate about health, fitness and disease prevention. Her published work appears on hundreds of health and fitness websites, and she’s working on publishing her first book! Erin is a wife and mom of two beautiful children.

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…

ff30xI’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X).

Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.


*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info for creating a weight loss workout plan for men.

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