In Dubai’s fast-paced, wellness-driven landscape of 2025, achieving weight loss goals requires a structured, effective plan that fits your lifestyle. A 6-day gym workout schedule, combining strength training, cardio, and recovery, is a proven way to shed pounds, boost metabolism, and build a leaner physique. At BeingFit, we’ve transformed over 200 clients with science-backed programs led by certified trainers with over 10 years of experience. This comprehensive guide presents a 6-day gym workout schedule for weight loss, tailored for Dubai’s fitness enthusiasts, with practical tips, nutrition guidance, and insights from BeingFit’s holistic services—personal training, kickboxing, yoga, and nutrition plans. Whether you’re training in a luxury gym, at home, or online, this plan will help you lose 4–10 kg in 8–12 weeks. Let’s get started!
Why a 6-Day Gym Workout Schedule for Weight Loss?
A 6-day workout schedule maximizes calorie burn, builds muscle, and enhances fat loss while allowing one rest day for recovery. Here’s why it’s effective:
- High Calorie Burn: Combining strength training and cardio burns 500–800 calories per session, promoting a calorie deficit.
- Muscle Preservation: Strength training maintains muscle mass, boosting metabolism for sustained fat loss.
- Variety and Engagement: Mixing workouts (HIIT, kickboxing, yoga) prevents plateaus and keeps you motivated.
- Accountability: Structured plans, like those offered by BeingFit, ensure consistency in Dubai’s busy environment.
- Holistic Approach: Pairing workouts with nutrition plans and recovery (e.g., yoga) optimizes results.
With BeingFit’s expert trainers, you can execute this plan at home, in gyms, hotels, or online, with costs ranging from AED 150–600 per session or AED 2,500 for a 10-session package, saving 20–30%.
6-Day Gym Workout Schedule for Weight Loss
This 6-day schedule is designed for intermediate fitness levels but can be adjusted for beginners or advanced individuals with BeingFit’s trainers. Each session lasts 45–60 minutes, combining strength, cardio, and recovery for optimal fat loss. Aim for 2–3 sessions with a trainer and the rest independently or via BeingFit’s online coaching.
| Day | Workout Type | Focus | Sample Exercises | Duration |
|---|
| Day 1: Upper Body Strength | Strength Training | Chest, shoulders, arms, core | Bench press (3x12), dumbbell shoulder press (3x12), bicep curls (3x15), tricep dips (3x15), planks (3x30s) | 50 min |
| Day 2: Cardio & Core | HIIT + Core | Fat burn, core strength | Treadmill sprints (30s on/30s off, 15 min), bicycle crunches (3x20), Russian twists (3x20), mountain climbers (3x30s) | 45 min |
| Day 3: Lower Body Strength | Strength Training | Legs, glutes, core | Squats (3x12), deadlifts (3x12), lunges (3x15/leg), calf raises (3x15), side planks (3x30s) | 50 min |
| Day 4: Kickboxing Cardio | Kickboxing | Full-body cardio, coordination | Jab-cross combos (3x2 min), front kicks (3x20/leg), punch bag work (3x3 min), jump rope (10 min) | 45 min |
| Day 5: Full-Body HIIT | HIIT | Fat burn, endurance | Burpees (3x15), kettlebell swings (3x15), push-ups (3x12), jump squats (3x15), plank jacks (3x30s) | 45 min |
| Day 6: Yoga & Recovery | Yoga | Flexibility, stress relief, recovery | Sun salutations (5 rounds), warrior poses (3x30s/side), child’s pose (1 min), seated forward fold (1 min), savasana (5 min) | 45 min |
| Day 7 | Rest or Active Recovery | Recovery | Light stretching, walking, or foam rolling | 20–30 min |
Workout Details
- Day 1: Upper Body Strength
Focus on building upper body muscle to boost metabolism. Use moderate weights (60–70% of max) for hypertrophy. BeingFit’s trainers ensure proper form to prevent injury. - Day 2: Cardio & Core
High-Intensity Interval Training (HIIT) maximizes calorie burn (up to 600 kcal/session). Core exercises strengthen abs, supporting posture and fat loss. - Day 3: Lower Body Strength
Target large muscle groups (quads, glutes) for high calorie expenditure. BeingFit’s trainers can adjust weights for beginners or advanced clients. - Day 4: Kickboxing Cardio
Kickboxing, a BeingFit specialty, burns 500–700 kcal/session while improving coordination and confidence. Sessions can be gym-based or at home. - Day 5: Full-Body HIIT
Full-body HIIT keeps heart rate elevated, burning fat efficiently. BeingFit’s trainers incorporate equipment like kettlebells for variety. - Day 6: Yoga & Recovery
Yoga, including BeingFit’s prenatal/postnatal or power yoga, enhances flexibility and reduces stress, aiding recovery. Online Zoom sessions are available. - Day 7: Rest
Rest or light activity (e.g., walking) promotes muscle recovery, preventing burnout.
Nutrition for Weight Loss
Exercise alone isn’t enough—nutrition is critical for a calorie deficit (500–750 kcal/day for 0.5–1 kg weekly loss). BeingFit’s customized nutrition plans (AED 200–600/month) include:
- Macronutrient Balance: 40% carbs, 30% protein, 30% fat, tailored to your preferences (e.g., vegetarian, keto).
- Sample Meal Plan:
- Breakfast: Greek yogurt with berries and oats (300 kcal).
- Lunch: Grilled chicken salad with quinoa (400 kcal).
- Snack: Almonds and an apple (200 kcal).
- Dinner: Baked salmon with roasted vegetables (400 kcal).
- Hydration: Drink 2–3 liters of water daily to support metabolism.
- Timing: Eat protein within 30 minutes post-workout to aid muscle recovery.
Example: BeingFit client Sara followed a 1,600 kcal plan with her 6-day schedule, losing 8 kg in 10 weeks.
Why Choose BeingFit for Your Weight Loss Journey?
BeingFit’s elite trainers make this 6-day schedule effective and sustainable:
- Expertise: Over 10 years of experience with REPs UAE, NASM, and ISSA certifications.
- Holistic Approach: Combine strength training, kickboxing, yoga, and nutrition plans for comprehensive results.
- Flexible Locations: Train at home, gyms, hotels, or online in Downtown Dubai, Marina, JLT, or Palm Jumeirah.
- VIP Privacy: Discreet coaching for high-profile clients in luxury settings.
- Proven Results: Over 200 clients transformed, with 4–10 kg weight loss in 8–12 weeks.
- Cost-Effective: 10-session packages (AED 2,500–3,500) or group sessions (AED 50–150/person).
Success Stories:
- Ayesha, Dubai Marina: Used BeingFit’s 10-session package (AED 2,500) with the 6-day schedule. Lost 9 kg in 10 weeks with HIIT, kickboxing, and nutrition coaching.
- Omar, JLT: Followed the schedule with BeingFit’s trainers (AED 4,500 for 20 sessions). Lost 7 kg and gained muscle in 12 weeks, training at his building’s gym.
Tips to Maximize Your 6-Day Workout Schedule
- Work with a Trainer: BeingFit’s trainers (AED 250–400/session) ensure proper form and motivation, especially for Days 1, 3, and 4.
- Book Packages: Save 20–40% with BeingFit’s 20-session package (AED 4,500, AED 225/session).
- Join Group Sessions: BeingFit’s group kickboxing or yoga (AED 50–150) offers affordability and community.
- Track Progress: Use BeingFit’s app-based monitoring (AED 100–300/month) to measure weight loss and strength gains.
- Prioritize Recovery: Follow Day 6’s yoga and Day 7’s rest to prevent overtraining.
- Combine Nutrition: BeingFit’s diet plans (AED 200–600/month) accelerate fat loss.
- Stay Consistent: Aim for 2–3 trainer-led sessions weekly, supplementing with independent workouts.
A 6-day gym workout schedule for weight loss in 2025, combining strength training, HIIT, kickboxing, and yoga, is your blueprint for shedding 4–10 kg in 8–12 weeks. With BeingFit’s elite trainers, science-backed programs, and flexible options—home, gym, hotel, or online—you’ll achieve sustainable results in Dubai’s vibrant fitness scene. Backed by over 200 success stories, our holistic approach integrates nutrition and recovery for lasting transformation. Ready to start? Book a free consultation at BeingFit.ae and kickstart your weight loss journey today!
