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Beginners Weight Loss Workout using Gym Machines

Type: Fat Burning Workout
Are you a beginner looking to lose weight, but have you no idea how to get started? Then this beginner’s weight loss workout will be ideal for you…. It’s a simple workout based around using gym machines so it’s great for beginners looking to get started.

Step it Up

After 4 to 6 weeks of doing this workout you will have significantly toned your muscles, reduced your body fat levels and be well on your way to achieving your weight loss goal. You’ll be well prepared to progress on to more advanced free weight exercises that will challenge your body even further for greater fat loss.
Overview Show All | Hide All

 Goal - Body Fat Reduction

The goal is weight loss in the form of body fat reduction. Don’t get hung up on weight loss alone. Make sure that before you start on a fat loss program that you take measurements of your body. Take accurate measurements of your waist, chest, hips, thighs and upper arms. Log them down on a chart and monitor your progress each week. Starting a fat loss workout program will see a reduction in inches and not necessarily a dramatic reduction in weight. Use the body measurements and a photograph for visual results.

 Level - Beginner

The use of gym machines helps beginners to get used to working the main muscle groups in a safe and controlled way. The CV session is aimed at increasing your aerobic endurance levels through steady pace training. This level of intensity burns fat for fuel. Fat burning potential is accelerated by combining weight training sessions with CV sessions.


You are just starting out. It’s important to condition your body to get used to working with weights and also the increase in heart rate associated with CV exercise. You need to take things slowly to start with. Make sure you perform every exercise with good technique and maintain good posture. If you need to rest, then stop and have a break. No one is going to shout at you, but remember, you need to work hard otherwise it’s you that’s being cheated.

1 - Why use gym machines? I’m already using free weights for some exercises.

This workout is aimed at the absolute beginner. Gym machines offer a safe way for beginners to get accustomed to weight training in a controlled environment. Beginners often lack the balance and control of a person who has been exercising for sometime, so can find free weights very challenging. However if you still consider yourself a beginner but are doing some free weight exercises, then great. You can include these into this workout at the appropriate point by replacing the gym machine version with a free weight exercise. Any workout can be tweaked to make it more or less challenging. Just make sure you are within the intensity parameters for your specific goal and include an alternative exercise for the same muscle group.

2 - Why work the legs? Aren’t they getting a workout during the CV session

Absolutely, they are getting a workout during the CV session, but during the CV session, your legs are only supporting your bodyweight. Which is what they do every day, so are you really challenging them enough? During a CV workout, the intention is to work your heart and lungs hard. Working the legs during a weight routine increases the challenge on them, by working these large muscles very hard, much harder than normal. Also active muscle will support fat loss for the rest of the body. By working the legs you are increasing your body's energy demand, hence burning more body fat in the process.

3 - I don’t know what weight I should use. I’ve never done any weight training before.

The weight loss machine workout is designed around training your muscles for endurance. The definition of muscle endurance is the ability of a muscle to perform repeated actions of the same movement. This particular workout is requesting 20 repetitions of each exercise; therefore you need to select a weight that will allow you to be able to perform 20 reps of each exercise with good technique. The last repetition should be really challenging. You should be working very hard to manage the last few reps. 20 reps is the main aim. Start with 15 reps and work up. Once you can manage 20, increase the weight.

 CV Workout

1 - The CV workout seems too hard for me. Intensity level 3 mentions jogging for 20 minutes or more! I find it difficult to jog for even 2 minutes.

The WorkoutBOX intensity levels are just a guideline and relate to a person with average CV fitness levels. If you find that intensity too much, then drop down a level. Jogging is just an example. Some people may find that they experience the same fast breathing at a different level of activity, for example walking. This is not bad; it just means that you are at a different level of fitness and should adjust the activity and intensity accordingly. The idea is to pick an activity and pace that will allow you to continue that activity for up to 20 minutes. Use 20 minutes as a goal to work up to and take it steady. Start at 5 minutes and work your way up.

<h3>2 - Can I not do my CV workout before my weights session?

There’s nothing stopping you doing that, but to get the most out of your weight training, it’s best to do the weights session first because your energy levels are higher at the start of the workout. Doing your CV first will deplete your energy levels, which means you will have less energy for your weights workout.


The weights routine should be completed as a circuit format. That means complete 1 set of each exercise, one after the other with a short rest in between. Then complete the whole thing again after a short rest.

The weights routine should be completed 3 times per week with at least 48 hours in between. For maximum affect, the CV routine should be completed on separate days, between the weights routine day or after each weight routine on the same day.

It is suggested to continue with this workout program for a period of 6 to 8 weeks. Combined with an appropriate diet the exerciser should see a significant reduction in body fat by the end of this initial period.

Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Workout A : TOTAL BODY
  • Total body routine to be repeated 3 times per week. Leave 48 hours between the weights sessions.
  • Complete as a circuit. Perform each exercise in turn with 60 secs rest between each one. Repeat the circuit twice. If you can't manage 2 circuits then start off with one and work to 2.
  • If you can't manage 2 circuits then start off with one and work to 2.
  • Pick a weight that you can just perform 15 reps for each exercise. As you get stronger, gradually increase the number of reps up to a max of 20 and 2 circuits before stepping up a weight.
  • Rest for a maximum of 60 seconds between each exercise and each circuit.
  • To progress over time reduce the rest to 45 secs up to to a minimum of 30 secs.
  • An appropriate weight should be selected for each exercise based on performing the number of repetitions required with good technique & posture.
Exercises: Show All | Hide All
1 Leg Press Machine
20 reps 
Muscle Groups:
Description: The leg press machine is a great way to enable beginners or even more experienced exercisers to develop strong, powerful muscles in the legs and buttocks. It's a good alternative to the more advanced free weight standing squa ...

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2 Chest Press, Seated, Machine
20 reps 
Muscle Groups:
Description: The seated chest press is a safe exercise for beginners who want to tone, increase strength and endurance in the chest muscles. It mainly focuses on the chest muscles and also works the triceps in the same movement. When usin ...

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3 Seated Row Machine
20 reps 
Muscle Groups:
Rear Shoulders
Upper Back
Description: The seated row machine is ideal for beginners to weight training who are looking to develop a strong muscular back. It will help develop your back and get it used to lifting weights and is a great stepping stone to more advan ...

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4 Shoulder Press Machine
20 reps 
Muscle Groups:
Front Shoulders
Mid Shoulders
Description: The shoulder press machine is a great way for beginners to start developing a strong, powerful set of shoulders. A broad set of shoulders are the pinnacle of toned muscular body and using a seated shoulder press machine will ...

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5 Back Extension
20 reps 
Muscle Groups:
Lower Back
Description: Back extensions are also known as hyperextensions. It's an exercise that works the lower back and also the buttocks and hamstrings. It's a good complimentary exercise to the abdominal exercises as it works the opposing muscl ...

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6 Crunch
20 reps 
Muscle Groups:
Description: The standard abdominal crunch exercise targets the stomach muscles. The crunch is a safe and effective exercise that is great for beginners to help develop strong abdominal muscles.

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7 Superman
20 reps 
Muscle Groups:
Lower Back
Upper Shoulders
Description: The superman is an effective exercise for strengthening the lower back. It is relatively straight forward to master and can be performed by beginners. It's a complimentary exercise to the abdominal crunch as it works the oppo ...

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Print Workout 

 Intensity Levels

Level Intensity (Int) Goal Examples & Guide Lines
5 Low N/A Daily activities. Normal Breathing, Talking (>2 hrs)
6 Low Moderate N/A Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7 Moderate CV: Endurance Jogging - Fast breathing. Talk just okay (> 20 min)
8 High Moderate CV: Race pace Fast Jog - Heavy breathing, Talk broken (>10 min)
9 High CV: Sports Hard run - Breathing heavy. Talking hard. (1-3 min)
10 Maximum CV: Speed Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

 Workout Saftey

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.



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