The One Liner

Finding the Right Fitness Routine for You, If you Love Gyming But Losing Weight Has Been A Tough Job!

Arshi Tahir, Anam Banu


January 31, 2025. 4 minute Read

Are you feeling overwhelmed by the countless workout options available today? Let’s work together to create a fitness journey that’s uniquely yours, like finding that perfect outfit that makes you feel confident and comfortable.

Your fitness journey should align with your lifestyle and goals, whether you’re aiming to build strength, improve endurance, or enhance overall wellness. The secret lies in creating a balanced routine that combines cardiovascular activities you enjoy, strength training that challenges you appropriately, and essential recovery time for your body to adapt and grow.

Think of your ideal fitness routine as a personal symphony – every element from your preferred workout time to your choice of activities plays a vital role. Some people thrive with morning yoga and evening walks, while others prefer intense afternoon training sessions. The key is discovering what truly resonates with you.

What activities have you enjoyed in the past? Let’s use those experiences to craft a routine that feels less like a chore and more like an exciting journey toward your best self.

What are your Fitness Goals?

Everyone’s fitness journey is uniquely personal, shaped by individual goals and aspirations. Whether you’re looking to shed pounds, build muscle, or enhance your overall well-being, your ideal fitness routine should be tailored specifically to your needs:

1. A Fitness Routine for Weight Loss

For those focused on weight loss, cardiovascular activities form the cornerstone of your routine. High-Intensity Interval Training (HIIT), cycling, and running can be powerful tools in your fitness arsenal. These exercises not only torch calories but also strengthen your heart and boost your metabolism. The key is finding cardio activities that you genuinely enjoy, making it easier to maintain consistency in your workout schedule.

2. A Fitness Routine for Muscle Gain

If muscle gain is your primary goal, strength training becomes your best friend. This involves strategic resistance exercises and weightlifting sessions that challenge your muscles. Progressive overload – the gradual increase in weights or resistance – plays a crucial role in building lean muscle mass. Remember, muscle growth requires patience and proper nutrition alongside your training routine.

However, the most effective approach often combines elements from different fitness disciplines. Imagine a routine that blends strength training for muscle definition, cardio for heart health, and flexibility work for mobility. This comprehensive approach ensures balanced physical development while preventing workout plateaus

What should be your Fitness Level?
What should be your Fitness Level?

What should be your Fitness Level?

Choosing a fitness routine isn’t just about your goals – it’s equally important to consider your current fitness level. Starting too intensely can lead to discouragement or injury, while a routine that’s too easy won’t help you progress. Let’s explore how to find that sweet spot based on your experience level.

1. Beginner Level

As a beginner, think of your fitness journey like learning a new language. You start with the basics: gentle walking, introductory yoga flows, or fundamental strength exercises. Focus on building a consistent habit with 30-40 minutes of activity 3-4 times weekly. This foundation helps your body adapt gradually while building confidence in your movements.

2. Intermediate Level

Once you’ve mastered the basics and reached an intermediate level, your body craves new challenges. This is when you can start exploring more dynamic workouts like circuit training or increasing your weights. Think of it as adding new chapters to your fitness story, keeping your routine fresh and engaging while continuing to challenge yourself.

3. Advanced Level

For those at an advanced level, your body is ready for more intense challenges. Whether it’s training for a marathon or diving into CrossFit, you understand your limits and can push them safely. However, remember that even experienced athletes need to listen to their bodies and adjust their routines when necessary.

Customize your Routine according to your lifestyle!

Some individuals have time constraints and personal commitments that can hinder their regular exercise routine. Hence, a personalized fitness plan is a smart choice if it can fit your routine. Here are some examples:

1. Fitness Routine for Busy Professionals

Opting for a quick workout session is advised when dealing with a packed schedule. You could choose from

That can easily be incorporated into your routine at your convenience. 

Sometimes, you could also opt for ‘home workouts,’ which have become one of the most popular fitness trends. Here, is daywise plan for you:

 

Day

Fitness Activity

Time (Minutes)

Monday

Full-body strength training

30-40

Tuesday

Brisk walk or light jogging

30

Wednesday

Core workout (planks, crunches, leg raises)

20-30

Thursday

Upper body strength training

30-40

Friday

Stretching and mobility exercises

20

Saturday

Cardio (cycling, dancing, or HIIT)

30

Sunday

Active recovery (light yoga, stretching, or a walk)

Rest Day

 

Tips: Try morning sessions for consistency, and always warm up for 5 minutes before workouts. Remember to hydrate and include rest if needed.

2. Fitness Routine for Seniors

Exercises for balance, flexibility, and joint health are highly recommended for seniors. Other activities, such as Tai Chi, light strength training, and water aerobics, and some light strength training, are also good ideas. These activities help with mobility and minimize the risk of falls, thus helping with an independent lifestyle. Here, is a daywise fitness activity for seniors:

 

Day

Fitness Activity

Time (Minutes)

Monday

Gentle stretching and light yoga

20-30

Tuesday

Brisk walk or slow-paced cardio

20-30

Wednesday

Strength training with light weights or resistance bands

20-30

Thursday

Balance exercises (leg stands, heel-to-toe walk)

20-30

Friday

Stretching and flexibility exercises

20-25

Saturday

Leisurely outdoor walk or light aerobics

30

Sunday

Rest or relaxation exercises (deep breathing)

Rest Day


Tips: Focus on proper form, avoid overexertion, and consult a doctor before starting any new routine. Stay hydrated and take breaks as needed.

3. Fitness Routine for Weight Loss

Experts at https://theoneliner.in/’  recommend combining strength training and cardio exercises to lose a couple of pounds. Cardio helps burn calories, and strength training helps build muscles, thus enhancing a better metabolism for rapid weight loss. Here, is a daywise plan for weight loss:

 

Day

Fitness Activity

Time (Minutes)

Monday

HIIT (High-Intensity Interval Training)

20-30

Tuesday

Strength training (focus on full-body exercises)

30-40

Wednesday

Brisk walk or moderate-intensity cardio

40-50

Thursday

Core workout (planks, Russian twists, leg raises)

20-30

Friday

HIIT or cycling

20-25

Saturday

Strength training (focus on upper/lower body splits)

30-40

Sunday

Rest day or light stretching and recovery yoga

Rest Day

Tips:

4. Fitness Routine for Muscle Gain

This routine comprises a well-structured approach to strength training that focuses on compound exercises such as deadlifts, Squats, and bench presses. You also need to be mindful of a Protein-Rich diet and enough rest. 

 

Day

Fitness Activity

Focus Area

Time (Minutes)

Monday

Strength training (heavy lifting)

Chest & Triceps

45-60

Tuesday

Strength training (moderate weight)

Back & Biceps

45-60

Wednesday

Active recovery (light cardio, stretching)

Mobility & Flexibility

20-30

Thursday

Strength training (heavy lifting)

Legs & Glutes

45-60

Friday

Strength training (moderate weight)

Shoulders & Abs

45-60

Saturday

Full-body circuit training

Compound Movements

45-60

Sunday

Rest or light stretching and mobility exercises

Recovery

Rest Day

Tips:

How to explore customised fitness solutions?

Explore Customised Fitness Solutions here!

One-size-fits-all does not apply to different people when it comes to fitness. Here, tailored fitness solutions are recommended according to your preferences, schedules and health conditions. 

Let us take a look at how to do this:

1. Hire A Professional Trainer

A professional trainer is recommended to design a unique program that meets your needs. This could include muscle gain, weight loss, or general fitness. They also teach you proper form and keep you motivated.

2. Engage in The Fitness App

Various personalized fitness plans on apps are available online. They are based on your inputs, such as goals, available time, and fitness levels.

3. Join Group Classes

Group classes work best if you enjoy mingling with like-minded people and getting motivated. They are also a fun way to stick to your fitness routine. You can choose from fitness activities such as Zumba, Pilates, and Boot Camps.

4. Other Activities

 You can easily opt for other fun-filled activities, such as swimming, hiking, or dancing, which help you stay motivated and are enjoyable. 

So, there is much to choose from according to your preferences, time, and requirements.

How to find the best fitness routine?

1. Learn to Experiment!

Finding the best fitness routine also involves much trial and error. Here, you need to be flexible and open to experimentation. Here is how to do this:

Experimenting with different activities, such as Yoga, weight lifting, cycling, and running. Find out what best aligns with your schedule and requirements before finally zeroing in on the perfect routine.

You are advised to monitor your workouts and measure your improvements to evaluate your progress.

You are advised to monitor your workouts and measure your improvements to evaluate your progress.

Whether you are attending personal sessions or in a group, be sure to get feedback from reliable sources. This way, you can make the required adjustments accordingly.

Progress takes time, and staying focused, consistent, and persistent is vital to seeing results. Usually, the results are not immediate and will take time.

2. Switch to Long Term Sustainable workouts

You need to stick with your chosen workout routine for it to work out for you in the long term. Hence, choosing sustainability is essential for long-term success. Here is how to do it:

3. Set Realistic Goals

You need not over-commit. Be authentic and stay realistic with your routine. You need to start small and develop momentum eventually.

4. Develop a Habit

Be sure to schedule your workouts at the same time every day. This helps establish a routine and a schedule you can stick with.

5. Mix It Up

You need to mix up various types of workouts to ward off boredom. For example, mix Cardio sessions with Zumba and some weights. Also, Yoga once in a while is a good idea.

6. Celebrate every small fitness gooals

You deserve a pat on the back whenever you meet your target weight or endurance. Your progress shows your dedication and helps you stay on track for more success.

Final Thoughts

The proper fitness routine is not a one-time wonder. It takes time, patience, and endurance to discover the perfect routine that works best for you. You must recognize your objective and customize your plan according to your needs. Sticking to your schedule and staying patient with your progress is also a significant part of your journey. It could be a fitness routine for beginners, seniors, or busy professionals; you must stay committed and flexible where required. 


Stay tuned to the experts’ comments on ‘the one-liner’ to gain more insights into this subject. Lastly, a tailored fitness solution is the key to achieving the desired results.

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