7-Day Exercise Plan for Weight Loss

Key points

Aim for 150 to 300 minutes of moderate activity a week, plus strength training twice.
Strength training protects muscle while you lose weight.
No gym needed: chair squats, wall push-ups and bridges are enough to start.
On GLP-1 treatment, eat some protein before exercise and drink enough water.

How much exercise you need

The World Health Organization recommends that adults get 150 to 300 minutes of moderate activity a week, such as brisk walking, plus muscle-strengthening exercise on at least two days. For weight loss, more activity helps, but the bigger change usually comes from food. Exercise matters most for keeping weight off and protecting muscle.

A 7-day beginner exercise plan

Day	What to do	Time
Monday	Strength A (below) + 10-minute walk	30 min
Tuesday	Brisk walk, at a pace where talking is possible but singing isn't	30 to 40 min
Wednesday	Strength B (below)	25 min
Thursday	Brisk walk, or cycling or swimming	30 to 40 min
Friday	Strength A + 10-minute walk	30 min
Saturday	Longer walk, a hike, a sport or a dance class	45 to 60 min
Sunday	Rest, or gentle yoga and stretching	20 min

Add a 10-minute walk after your main meals on most days: it helps blood sugar and adds up to more than an hour a week.

Strength A and B: no gym needed

Strength A	Strength B
Chair squats: 3 sets of 10	Step-ups on a stair: 3 sets of 10 each leg
Wall or kitchen-counter push-ups: 3 sets of 8 to 12	Rows with a resistance band or water bottles: 3 sets of 12
Glute bridges: 3 sets of 12	Lunges, holding a chair: 3 sets of 8 each leg
Plank on knees or forearms: 3 holds of 20 seconds	Side plank on knees: 3 holds of 15 seconds each side
Calf raises: 2 sets of 15	Overhead press with water bottles: 3 sets of 10

Rest 60 to 90 seconds between sets. When the last few reps feel easy, add reps, a slower tempo or more weight. If you have knee, back or heart problems, check with your doctor before you start.

How to progress over 12 weeks

Weeks 1 to 4: learn the movements and build the habit. Walk 20 to 30 minutes on most days.
Weeks 5 to 8: add a set to each strength exercise and 5 to 10 minutes to your walks.
Weeks 9 to 12: add weight (dumbbells or a heavier band), or try a gym or class. Aim for 7,000 to 10,000 steps a day.

Exercising on Mounjaro or semaglutide

GLP-1 medicines help you eat less, and without strength training a good share of the weight you lose can be muscle. Strength work two to three times a week, with enough protein, helps you keep it.

Eat a small protein snack an hour or two before exercise, especially if your appetite is low.
Drink water through the day; dehydration makes dizziness and fatigue worse.
On days after a dose increase, if you feel nauseous or tired, swap strength for a gentle walk.
Stop and get help for chest pain, severe breathlessness or fainting.

Read more about protecting muscle on GLP-1 treatment. At Lean Life, our sports physiotherapist designs strength plans for patients, including those with knee or back pain, and InBody scans show whether you're keeping muscle.

At Lean Life an advisor answers your questions first, free. A Lean Life doctor then assesses you and decides whether medicine is right for you, alongside a dietitian and regular InBody reviews. We don't sell medicines online.

Questions

Can I lose weight with exercise alone?

It's hard. Exercise burns fewer calories than most people think. Food changes drive weight loss; exercise helps you keep it off and protects your muscle.

How many steps a day for weight loss?

Work up to 7,000 to 10,000 steps a day. If you're starting from very few, add 1,000 a day each week.

Is walking enough?

Walking is a great base, but add strength training at least twice a week to protect muscle, especially while losing weight.

Should I exercise on the day of my injection?

Yes, if you feel well. If you feel nauseous or tired after a dose increase, take it easy that day.