Picks PT - Personal and Group Training Banner

Picks PT Personal Trainers

When it comes to achieving your weight loss and toning goals, incorporating an effective workout routine into your fitness plan is essential. A well-rounded exercise program that combines cardiovascular exercises, strength training, and flexibility exercises can help you burn calories, build lean muscle, and improve your overall fitness level.

1. Cardiovascular Exercises

Cardiovascular exercises, also known as aerobic exercises, are great for burning calories and improving cardiovascular health. They increase your heart rate and get your blood pumping. Here are some popular cardiovascular exercises:
  • Running or jogging
  • Cycling
  • Swimming
  • Jumping rope
  • High-intensity interval training (HIIT)
Try to incorporate at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week into your routine. You can split it into shorter sessions throughout the week to make it more manageable.

2. Strength Training

Strength training is crucial for toning your muscles and increasing your metabolism. It helps you build lean muscle mass, which can result in a more toned appearance. Here are some effective strength training exercises:
  • Squats
  • Lunges
  • Push-ups
  • Planks
  • Deadlifts
Include strength training exercises at least two to three times a week, targeting different muscle groups each day. Start with lighter weights or bodyweight exercises and gradually increase the resistance as you get stronger.

3. Flexibility Exercises

Flexibility exercises improve your joint mobility and muscle flexibility. They also help prevent injuries and improve your posture. Here are some effective flexibility exercises:
  • Yoga
  • Pilates
  • Stretching exercises
Make sure to include flexibility exercises in your routine at least two to three times a week. Stretch your major muscle groups and hold each stretch for 15 to 30 seconds without bouncing.

4. Workout Schedule and Tips

Creating a workout schedule and sticking to it is essential for achieving your weight loss and toning goals. Here are some tips to help you stay on track:
  • Set realistic goals: Start by setting achievable goals that align with your fitness level and lifestyle. Gradually increase the intensity and duration of your workouts as you progress.
  • Plan your workouts: Schedule your workouts in advance and treat them as important appointments. This will help you stay committed and avoid skipping sessions.
  • Mix it up: Keep your workouts interesting by incorporating a variety of exercises. This will not only prevent boredom but also challenge different muscle groups.
  • Stay hydrated: Drink plenty of water before, during, and after your workouts to stay hydrated and maintain optimal performance.
  • Listen to your body: Pay attention to how your body feels during exercise. If something causes pain or discomfort, modify or stop the exercise and consult with a fitness professional if needed.
  • Rest and recover: Allow your body time to rest and recover between workouts. This will help prevent overtraining and reduce the risk of injury.
  • Track your progress: Keep a record of your workouts, including the exercises, sets, and repetitions. Tracking your progress will help you stay motivated and make adjustments to your routine as necessary.

5. The Importance of Nutrition

While exercise is crucial for weight loss and toning, it’s important to remember that nutrition plays a significant role as well. A balanced diet consisting of lean proteins, whole grains, fruits, vegetables, and healthy fats will provide your body with the necessary nutrients to support your workouts and promote weight loss. Aim to eat a combination of complex carbohydrates and protein before your workouts to fuel your muscles and optimise performance. After your workouts, consume a post-workout meal or snack that includes both protein and carbohydrates to aid in muscle recovery and replenish energy stores.


An effective workout routine that combines cardiovascular exercises, strength training, and flexibility exercises is key to achieving your weight loss and toning goals. Remember to create a workout schedule, set realistic goals, and prioritise nutrition to maximise your results. With dedication, consistency, and the right mindset, you can transform your body and improve your overall health and well-being. If you want to improve your overall health and get in better shape, look no further than Picks PT. Our dedicated and expert team of personal trainers are on-hand to provide you with bespoke health and fitness advice. The expert and friendly Picks PT Team offer FREE 30-minute initial consultations. So, feel free to call our team today on 0420 998 460. We’re proud to service Macarthur, Campbelltown, Mount Annan, Camden and the surrounding areas.
Picks PT - Personal Trainer Side New Logo

The Picks PT team can help you with personal training, group fitness, nutrition guidance, and even online fitness training. We can help with all aspects of fitness coaching.

Get in touch with Nathan @ PicksPT and book a FREE initial consultation.

Working hours

Monday – Friday:
05:30 AM- 12:00 PM

03.00 PM- 08.00 PM

Saturday & Sunday: Closed