Drop the Weight With Our Beginner's Workout Schedule. Every beginner should read this! If you're trying to drop pounds and are new to the whole exercise scene, then knowing exactly what to do can be a struggle. Since cardio, strength training, stretching, and days of rest are all equally important, here's a weekly schedule to help you balance it all out and still see results. In order to lose one pound a week, you need to burn 3,500 calories per week, or 500 per day. But exercise is just one piece of the weight-loss puzzle; if you utilize diet changes by cutting calories, then you won't be bound to intense 500-calorie burning workouts every day. The chart below will give you an example of how to exercise and cut calories in order to burn 3,500 calories per week. *Check with your doctor before starting any type of exercise plan. Day of the Week Workout Diet Change Total Daily Calories Burned Monday Cardio: 60-minute wogging workout (300 calories) Stretching: 20 minutes (96 calories) —if you're running outside, then do these stretches using a tree Cut 100 calories 496 Tuesday Cardio: 20-minute bike ride at 14 mph pace (240 calories) Strength training and stretching: 60-minute fast-paced yoga class such as Ashtanga, Vinyasa, or Power (283 calories) Cut 50 calories 573 Continue reading to see the rest of the workout schedule for weight loss. Day of the Week Workout Diet Change Total Daily Calories Burned Wednesday Rest day or take a 20-minute walk at a 20-minute/mile pace (82 calories) Cut 200 calories 282 Thursday Cardio: 60-minute indoor cycling class (509 calories) or 40-minute vigorous swim (528 calories) Stretching: 10 minutes (48 calories) Strength training: 20 minutes (83 calories) —if you worked your legs and booty on the bike, then try this arm workout you can print out and these nine ab exercises —if your arms are tired from doing the crawl stroke, follow this 10-minute video workout for leaner hips and legs Cut 0 calories 640 Friday Cardio: 20-minute run at 10-minute/mile pace (240 calories) Strength training and stretching: 60-minute fast-paced yoga class such as Ashtanga, Vinyasa, or Power (283 calories) Cut 50 calories 573 Saturday Cardio: 60-minute Zumba class (576 calories) or 70-minute hike (588 calories) Strength training: 20 minutes (83 calories) Stretching: 10 minutes (48 calories) —give your tired legs a break and tone your arms and core with this 10-minute video workout from Cameron Diaz's trainer Cut 0 calories 707 Sunday Rest day or take a 20-minute walk at a 20-minute/mile pace (82 calories) Cut 200 calories 282 This is just an example of how you can break down your weekly workouts, so you can mix it up as you see fit with your schedule and exercise preferences. Each week, it's best to include at least four cardio workous (mix up the types and always stretch afterward), and two to three strength-training workouts, and don't forget to throw in days of rest so your muscles have time to recover and get stronger. **Calculations for calories burned are based on a 160-pound woman. Check this SparkPeople website for more accurate calculations based on your weight.