Comment “COACH” if you want 1 on 1 fitness coaching. Workout Routine To Lose Weight & Build Muscle Number one, I would do 60 minutes of cardio every day. Number two, I would train my lower body twice a week, doing three exercises like squats, lunges, and leg press. Number three, I would train my upper body twice a week, doing three exercises like push-ups, back rolls, and shoulder presses. Comment “COACH” if you want 1 on 1 fitness coaching.