Blog Fitness 6-Day Workout Routine To Lose Weight: The Best At Home Exercises To Get You In Shape

6-Day Workout Routine To Lose Weight: The Best At Home Exercises To Get You In Shape

6 day workout routine to lose weight twice per day

It is no secret that since the pandemic hit, life has taken a 180 degree turn and most things are not as they used to be. One of the most significant changes to come out of this situation is the fact that many of us now are working from home. While, with no doubt this has its advantages, one of the major disadvantages is the fact that we no longer get to move around as much. This sedentary lifestyle has led many of us to pile on quite the number of pounds and suddenly all the clothes that used to fit feel constricting. This is where our 6-day workout routine to lose weight comes into play.


Despite how you might be feeling, weight gain is nothing to be ashamed of especially now. However, if you would like to make some changes in your life and hopefully boost your energy levels and possibly your self-esteem, then being proactive and exercising is the best thing to do. With this simple 6-day workout to lose weight at home, you will be seeing results in no time and maybe even fit back into your ‘pre-pandemic’ outfits!

The Best Equipment For An At Home Weight Loss Workout Routine

One of the main reasons why many people prefer working out at home is the freedom that comes with it. You will not have people watching you making you feel self-conscious and you get to workout at any time you like. The other best part is the lack of complicated machinery that could sometimes leave you feeling quite confused.

With that being said, this does not mean that just because you are working out at home you do not need some weight loss accessories. No, you do not need to go out and buy a whole treadmill, stationary bike or Pilates machine, but for you to have an easier time while on this 6-day workout routine to lose weight, some accessories are needed and they are as follows.

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6 day workout routine to lose weight

1. An Exercise Mat

While you may choose to just workout without one, we recommend that you rethink this choice. An exercise mat, or even a yoga mat provides a soft surface for you to land on as you workout. Not having this soft cushioning between you and the floor could lead to joint injury, especially in your ankles, knees and even your wrists.

2. A Snug Sports Bra

This is clearly for the women. While you may not feel the need to invest in flashy name-brand workout clothes, we highly suggest that you find a well fitting sports bra. It will make your workouts more seamless – and less painful, especially if you have a bigger chest.

3. Good Workout/Running Shoes

You may think that working out barefoot is a good idea but it really is not. Just because you aren’t working out in a public place does not mean that you do not need to protect your feet.

One of the exercises to lose weight in this routine will be running and for this you will need to have good shoes that will support and protect your legs/feet. According to a study by The Journal of Sports and Medicine, good running shoes can (9)

  • Improve performance
  • Reduce impact forces and loading rates and provide better cushioning effects and attenuate shock during impacts which prevents against injury
  • Offer more protection to the Achilles heel and ankles as compared to conventional shoes.

Read More: Weight Loss Equipment That Fitness Gurus Can’t Live Without

6 day workout routine to lose weight

4. Workout Clothes

Since you do not want to sweat in your ‘everyday clothes’ it is good to have a separate set of clothes to workout in. Please note that you do not have to go out and buy something – even some old sweats, shorts and t-shirts will do. As long as you can move in it and it is breathable, you are good to go.

Since the workouts to lose weight listed below do not require any gym equipment, you do not need to worry about having any free weights. If you would like to make the exercises in this 6-day workout routine to lose weight even harder, you can substitute gym weights with bottles of water or milk, a heavy backpack, etc.

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Which Are The Best Exercises For Weight Loss

When it comes to losing weight, the number of exercises that you can do are limitless and as a beginner, trying to navigate them and choose which workout will work best for you can be a bit of a nightmare.

A good weight loss workout program is one that combines both cardio and strength training exercises.

According to the MayoClinic, cardiovascular exercises are good for you because they strengthen your heart and muscles, boost your mood through the release of endorphins, help you sleep better, help prevent or manage chronic illnesses such as high blood pressure, heart disease and diabetes, also boost your metabolism helping the body burn calories faster (4).

6 day workout routine to lose weight

Strength training is also very important as it strengthens your joints which prevents injury, builds muscle which not only boosts your resting metabolic rate but also improves your balance and also contributes to the increase of bone density, which prevents fractures (1, 7).

Remember to always include some form of resistance/strength training exercise to your workout routine as just doing cardio alone, while it will still help you lose weight, might not give you results as fast as you would think. This fact was proven in a study published online in 2017.

In the study, researchers brought together 249 subjects and divided them into three groups namely weight loss, weight loss plus aerobic training (aka cardio), and weight loss plus resistance training. After a period of 18 months the researchers found that while weight loss plus exercise (both resistance training and aerobic training) led to more fat loss than weight loss alone, the group that practices strength training showed better results than those who did cardio (2).

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If you wish to cinch your waist, tone up your bat wings, blast away the muffin top – our fitness app was created to cater to all your needs! BetterMe won’t give excess weight a chance!

6 day workout routine to lose weight

Sample Routine Of A 6-Day Workout Routine To Lose Weight

Seeing as this is an at-home workout that does not require any equipment, this routine shall be mostly made up of calisthenic exercises. To anyone who might not be aware, calisthenics is a form of bodyweight training that has been around since the late 19th century. What makes this the best workout for weight loss is that it is cheap, convenient, often simple and relatively safe for anyone to do, irrespective whether they are a beginner, intermediate or an expert at working out.

Check out the table below for your 6-day workout routine schedule:

Day Type of Workout Suggested Exercises
1 Cardio – 30 minutes to an hour Running, swimming, walking, or jumping rope
2 Upper body – 30 mins to an hour Push-ups (try knee pushups if you cannot hand regular push-ups), elbow planks, sit-ups, side planks, pull-ups, trunk twists, crunches, box/chair dips, bicep curls, pike push-ups
3 Lower Body – 30 minutes to an hour Squats, walking lunges, leg raises, hip thrusts, wall sit – 30 seconds to a minute, jump squats, deadlifts, step-ups, calf raises, inchworms
4 Passive or Active Rest Active rest activities include - swimming, yoga or Tai-Chi, or walking
5 Cardio Dancing, kickboxing, cycling, or climbing stairs
6 Full Body Full body HIIT

Some simple rules about the above 6-day workout routine to lose weight

  1. Always warm up before your workout and cool down once you are done with the main part of your session.
  2. Always keep your core engaged throughout.
  3. Each workout should be done in 3 sets of eight to 12 reps
  4. Remember to rest in between each set. This helps you recover your strength before the next rep. suggests that you should rest for 20 to 60 seconds between sets. You can push for 2 minutes to 5 minutes. Just take as long as you need to gather your strength.
  5. Be sure to rest – your muscles will thank you for it and you will make better progress after taking sometime off to rest.

6 day workout routine to lose weight


6-Day Workout Routine Twice A Day – Is It Safe?

Everyone wants quick workout results and because of this you may be wondering if doing this 6-day workout routine to lose weight twice per day is a good idea. To this we say, yes and no. The main reason why doing this weight loss workout twice a day might be a bad idea is that you are more likely to over exert yourself thus leading to injury. This is known as overtraining.

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According to a 2015 article by the American College of Sports Medicine journal, overtraining can lead to both physiological and psychological problems. Over exercising can not only increase your risk of injury, but it could also lead to a weaker immune system, disrupted sleep patterns, stiff and sore muscles, mood swings (irritability), an inability to concentrate, depression, and much more (8).

With that being said, working out twice a day can be done, just as long as you are following a structured program and giving yourself ample time to rest. According to two studies: one by the International Journal of Sport Nutrition and Exercise Metabolism and another by the Federation of American Societies for Experimental Biology, exercising two times a day can give incredible benefits such as faster increment of muscle mass, double the mood boosting endorphins, increased training volume and thus achieving fitness goals faster, increased metabolic rate and protein synthesis, and you will also be spending less time in a sedentary state which is good for your health (6, 3).

While working out 6 days a week, twice a day, is entirely possible, we highly caution against it, especially if you are beginner – chances that you may end up hurting yourself are much higher than the off chance that you may end up reaping the above mentioned benefits.

If you insist on doing this, we suggest that you consider breaking up your intended workout for the day in two – Do half of it in the morning and the other half later in the day.

Read More: 4-Week Workout Plan For Weight Loss: How To Stay Consistent And See Progress

6 day workout routine to lose weight

Should You Do The 6-Day Workout Routine 3 Times A Day?

If doing this routine twice a day for 6 days could lead to overtraining and its side effects, then attempting to push your body to doing these workouts to lose weight will definitely be too much. However, if you are short on time, you can divide your workout into intervals allowing you to do the intended workout three times in a day. For example, working out for 10 minutes at a time, 3 times a day is completely fine.

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Remember that The American Heart Association recommends a minimum of 75 minutes of intense aerobic activity, or 150 minutes of moderate-intensity exercise per week which is about 30 minutes five days a week (5). You do not need to push your body to or even past its limits to lose weight, be healthy and fit.

The Bottom Line

With this 6-day workout routine to lose weight you will be seeing results in no time. However, you must remember that weight loss does not come from exercise alone. You must clean up your diet, drink more water, and be sure to sleep well for better and faster results.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility! 


  1. 5 Benefits of Strength Training (2019,
  2. Effect of Exercise Type During Intentional Weight Loss on Body Composition in Older Adults with Obesity (2017,
  3. Exercise twice-a-day potentiates markers of mitochondrial biogenesis in men (2019,
  4. Health benefits of physical activity: the evidence (2006,
  5. How much physical activity do you need? (n.d.,
  6. Manipulating Carbohydrate Availability Between Twice-Daily Sessions of High-Intensity Interval Training Over 2 Weeks Improves Time-Trial Performance (2015,
  7. Resistance Exercise Training as a Primary Countermeasure to Age-Related Chronic Disease (2019,
  8. Overreaching/Overtraining More Is Not Always Better (2015,
  9. Systematic Review of the Role of Footwear Constructions in Running Biomechanics: Implications for Running-Related Injury and Performance (2020,
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Love that the exercises are programmed…

Love that the exercises are programmed for age and ability. Quite honestly its great to have reminders to drink water, eat and weigh in etc.

An intelligent program

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The exercises were intelligently planned to gradually check the limits of the practitioner. They make me sweat a lot and seem to be great to boost metabolism. I am surprised by their efficiency.

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Being able to exercise in my own time and having a chance to see the results relatively quickly compared to once a week sessions at the gym gave me the drive to keep on following the routine. I love this app