Fitness plan for weight loss : Cardio + Diet

Last Updated on July 23, 2025 by Grace Oluchi

Weight loss is possible with a balanced diet and regular cardiovascular exercise. You can create your fitness plan for weight loss with cardio exercises like:

• Running 
• Cycling 
• Jogging 
• Skipping rope 
• Swimming 
• Brisk walking 
• Walking 
• Stair climbing 

And a good diet which includes eating your carbs, protein, healthy fats, and fruits. 

Cardio exercises can help you burn calories and improve your heart health. Dieting, on the other hand, involves eating a healthy, balanced diet that is low in calories and packed with nutrients, which can help you lose weight and keep it off. 

Fitness Plan For Weight Loss (Cardio)

Cardio exercises, which is also known as aerobic exercises, are physical activities that get your heart pumping; increase your heart rate, breathing, which in turn makes your heart and lungs stronger. So, if you want to lose weight, creating a cardio workout plan, something that is well structured, can help you achieve your goals. 

Tips to get you started:

1 . Pick an activity that you like or enjoy: Just because an exercise is good and burns a lot of calories, doesn’t mean you HAVE to do it or include it in your workout routine. There are plenty of cardio exercises to choose from, and they are also effective. Let’s say you’re not a fan of running; that’s fine, you can choose to jump rope instead, or go cycling. It’s much better to choose a physical activity that you prefer and can keep going in the long run.

2 . Start slow: As a beginner, it is smarter and safer to begin with short sessions and gradually increase the duration. If you’re new to running, it’s not safe to target a very long distance. Or if you’re new to jump ropes, targeting 1 thousand will probably be too much for you. This doesn’t mean you are a weak person or can’t challenge yourself enough; this is about being careful. Besides, you will eventually start jumping a thousand ropes, or running for miles before you know it. 

3 . Put your health into consideration: If you have any injuries or certain health conditions, it’s best to start with low-impact cardio exercises, so you don’t endanger yourself. And most importantly, see a doctor first before going ahead with training. You’d doctor will give you the best advice and will tell you what is safe for you and how best to do them.

4 . Target 150 minutes of exercise per week: According to American Heart Association, you should get at least 150 minutes of moderate-intensity cardio exercises every week. Use this as a guide to reach this goal at the end of the week. This way you’ll know you’re doing what’s good for your health, and it’ll help you on your fitness plan for your weight loss journey.

5 . Add high-intensity interval training: High-intensity interval training, called HIIT for short, involves short periods of high-intensity exercise followed by brief periods of rest. HIIT helps burn a lot of calories and improves your heart health. However, it is not beginner-friendly, so tread carefully, stop when you need to, and continue. They are a great addition to your fitness plan for weight loss, so don’t overlook them. 

Fitness Plan For Weight Loss (Diet)

A healthy diet and a calorie deficit are key to losing weight. Here are some tips you can follow to create a healthy diet:

1 . Buy Whole Foods like fruits, vegetables, whole grains, including lean proteins; they are highly nutritious and low in calories. It also helps to cook at home and eat; this way, you’ll be able to control how many calories go in the pot and on your plate. 

2 . Say no to processed foods, because they’re usually high in calories, sugar, and unhealthy fats. If you can’t completely avoid them, at least limit how much you eat them.

3 . Reduce the amount of calories you eat; a calorie deficit should be a part of your fitness plan for weight loss. Removing 250 to 500 calories from your daily calorie intake can help put you in a deficit. 

4 . Drink your water. Water helps digest meals, and it can keep you full for longer, which can help keep you from eating too much.

Other things to put in mind 

• Create a routine for your cardio exercises and healthy meals, and stick to it like your life depends on it. Okay, It’s Not That Serious. But stick to it as much as possible.
• Losing 1-2 pounds per week is sustainable, so aim for that. However, some people might lose more; it depends on their weight, how strict their diet is, the intensity of their workouts, and overall health. 
• Watching people achieve their weight loss goals might be a form of motivation. However, be careful so you don’t get overly fixated. 
• Be patient with yourself, because weight loss takes time. You might not see results immediately, but don’t give up.