`;\n const iconCheckElements = document.querySelectorAll(\".step-label .icon-check\");\n iconCheckElements.forEach((icon, index) => {\n icon.textContent = `${index + 1}`;\n icon.classList.remove('icon-check');\n });\n let bridgeSpans = document.querySelectorAll(\".bridge\");\n let newBridgeCheck = document.querySelector(\".new-bridge\");\n !newBridgeCheck && bridgeSpans.forEach((bridgeSpan) => {\n let newBridgeSpan = document.createElement(\"span\");\n newBridgeSpan.classList.add('bridge', 'new-bridge');\n bridgeSpan.parentNode.insertBefore(newBridgeSpan, bridgeSpan.nextSibling);\n });\n\n let currentUrl = window.location.href;\n // Disclosure\n if (currentUrl.toLowerCase().includes(\"plans\")) {\n let labelElement = document.querySelector('label[for=\"phoneNumber\"]');\n if (labelElement) labelElement.innerHTML = 'Mobile Phone Number*';\n if (vwo_$('footer.signup .disclosure').length <= 0) {\n vwo_$('footer').prepend(\n `
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Terms & Conditions
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By providing your contact information, you consent to be contacted by Anytime Fitness, LLC, its affiliates, master franchisees and/or its franchisees and their authorized designees, through email, telephone, text message, or by other means, some of which may be from an automated service, as well as any other communication described in our Privacy Policy. For mobile messaging, message and data rates apply and consent is not required to become a member. Data collected will be sent outside your jurisdiction and to the United States and will be governed by our Privacy Policy, as it may be updated or amended. Full terms and conditions can be found at: www.anytimefitness.com or your local Anytime Fitness club.\n
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For California Residents
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Please review if you are a California resident, and to comply with Section 1798.100(b) of the California Consumer Privacy Act. For information regarding the categories of personal information collected about you, and the purposes for which your information will be used, please visit Anytime Fitness, LLC’s Privacy Notice for California Residents.
`\n );\n }\n\n vwo_$('footer.signup.forms').css('padding', '0 0 4rem');\n }\n\n\n // Account\n if (currentUrl.toLowerCase().includes(\"account\")) {\n /* EDITELEMENT */\n vwo_$(\".form-headline\").html(\"Create Your Account\");\n /* REMOVE */\n vwo_$(\".btn-clear\").vwoCss({ \"display\": \"none !important\" });\n }\n\n // Address\n if (currentUrl.toLowerCase().includes(\"address\")) {\n /* EDITELEMENT */\n vwo_$(\".form-headline\").html(\"Enter Address\");\n const bridgeSpans = document.querySelectorAll('.bridge');\n // Loop through the first 3 bridge spans and change their background color\n for (let i = 0; i < 3 && i < bridgeSpans.length; i++) {\n bridgeSpans[i].style.backgroundColor = '#6E38D5';\n }\n if (vwo_$('.margin-bottom').length <= 0) {\n vwo_$('.form-header').append('
* Indicates a required field
');\n }\n }\n\n // Review\n if (currentUrl.toLowerCase().includes(\"review\")) {\n vwo_$(\".form-headline\").html(\"Review Your Plan\");\n let elements = document.querySelectorAll('.display-plans .item');\n vwo_$(\".display-plans .item\").vwoCss({ \"box-shadow\": \"none\", \"border\": \"1px solid #707070\", \"border-radius\": \"8px\" });\n const bridgeSpans = document.querySelectorAll('.bridge');\n // Loop through the first 5 bridge spans and change their background color\n for (let i = 0; i < 5 && i < bridgeSpans.length; i++) {\n bridgeSpans[i].style.backgroundColor = '#6E38D5';\n }\n document.querySelectorAll('h4 br').forEach(function (brElement) {\n brElement.remove();\n });\n document.querySelectorAll('p.disclosure').forEach(function (paragraph) {\n if (paragraph.innerHTML.trim() === 'You will have access to over 4,000 Anytime Fitness clubs worldwide! How cool is that?') {\n paragraph.textContent = paragraph.textContent.replace('4,000', '5,000');\n }\n });\n /* EDITELEMENT */\n vwo_$(\".bod > ul:nth-of-type(1) > li:nth-of-type(4)\").vwoCss({ \"border-bottom-style\": \"none !important\" });\n }\n\n // Terms\n if (currentUrl.toLowerCase().includes(\"terms\")) {\n vwo_$(\".form-headline\").html(\"Terms & Conditions\");\n const bridgeSpans = document.querySelectorAll('.bridge');\n // Loop through the first 7 bridge spans and change their background color\n for (let i = 0; i < 7 && i < bridgeSpans.length; i++) {\n bridgeSpans[i].style.backgroundColor = '#6E38D5';\n }\n // Select the first paragraph element\n const firstParagraph = document.querySelector('.terms-segment p');\n\n // Select the first child paragraph within the first paragraph element\n const firstChildParagraph = firstParagraph.querySelector('p');\n\n // Remove the tags from the first child paragraph\n const strongTags = firstChildParagraph.querySelectorAll('strong');\n strongTags.forEach(tag => tag.outerHTML = tag.innerHTML);\n\n // Check if you need to replace the content without the tags inside the first paragraph child\n const searchText = \"MEMBERS’ RIGHT TO CANCEL:\";\n const textContent = firstChildParagraph.textContent;\n const index = textContent.indexOf(searchText);\n\n if (index !== -1) {\n const strongText = textContent.substring(index, index + searchText.length);\n const newHTML = textContent.replace(strongText, `${strongText}`);\n\n firstChildParagraph.innerHTML = newHTML;\n }\n }\n\n // Agreement Actions on Terms and Success pages\n const download = document.querySelectorAll('span.icon.icon-cloud-download');\n if (download) download.forEach(spanElement => {\n // Create a new SVG element\n const svgElement = document.createElement('svg');\n svgElement.setAttribute('xmlns', 'http://www.w3.org/2000/svg');\n svgElement.setAttribute('class', 'h-5 w-5');\n svgElement.setAttribute('viewBox', '0 0 20 20');\n svgElement.setAttribute('fill', 'currentColor');\n svgElement.setAttribute('height', '20px'); // Set height to 20px\n svgElement.setAttribute('width', '20px'); // Set width to 20px\n spanElement.parentNode.innerHTML = ``;\n });\n const printer = document.querySelectorAll('span.icon.icon-print2');\n if (printer) printer.forEach(spanElement => {\n // Create a new SVG element\n const svgElement = document.createElement('svg');\n svgElement.setAttribute('xmlns', 'http://www.w3.org/2000/svg');\n svgElement.setAttribute('class', 'h-5 w-5');\n svgElement.setAttribute('viewBox', '0 0 20 20');\n svgElement.setAttribute('fill', 'currentColor');\n svgElement.setAttribute('height', '20px'); // Set height to 20px\n svgElement.setAttribute('width', '20px'); // Set width to 20px\n svgElement.innerHTML = `\n \n `;\n spanElement.parentNode.innerHTML = ``;\n });\n let anchorElements = document.querySelectorAll('.agreement-actions a');\n if (anchorElements) anchorElements.forEach(anchorElement => {\n anchorElement.setAttribute('href', 'javascript:;');\n });\n\n // Billing\n if (currentUrl.toLowerCase().includes(\"billing\")) {\n const bridgeSpans = document.querySelectorAll('.bridge');\n // Loop through the first 9 bridge spans and change their background color\n for (let i = 0; i < 9 && i < bridgeSpans.length; i++) {\n bridgeSpans[i].style.backgroundColor = '#6E38D5';\n }\n vwo_$(\".form-headline\").html(\"Payment\");\n vwo_$('.form-headline').css('text-align', 'left');\n if (vwo_$(\"#billing .secure-payment\").length <= 0) {\n vwo_$(\"#billing .icon-lock.pull-left\").append(`
Secure Payment
`);\n }\n vwo_$(\"#billing .icon-lock.pull-left\").each(function () {\n var destP = vwo_$(\"#main\"),\n dest = vwo_$(\"#abcPayPage\");\n if (dest.length)\n dest.before(this);\n else\n destP.append(this);\n });\n vwo_$(\"#billing p.text-left:not(.disclosure)\").each(function () {\n var dest = vwo_$(\"#abcPayPage\");\n if (dest.length)\n vwo_$(\"#abcPayPage\").before(this);\n this.classList.add(\"mb-0\", \"mb-lg-3\", \"pb-4\");\n });\n // Select the first element to be wrapped\n var firstElement = document.querySelector('#billing .icon-lock.pull-left');\n\n // Select the second element to be wrapped\n var secondElement = document.querySelector('#billing p.text-left:not(.disclosure)');\n\n // Create a new div element with the class \"bg-light-gray\"\n var divElement = document.createElement('div');\n divElement.className = 'bg-dark-purple mx-auto';\n if (!vwo_$('.bg-dark-purple.mx-auto').length) {\n // Insert the created div element before the first element\n firstElement.parentNode.insertBefore(divElement, firstElement);\n\n // Move the first to the newly created div\n divElement.appendChild(firstElement);\n\n // Move the second element inside the newly created div\n divElement.appendChild(secondElement);\n }\n let container = document.querySelector('.form-container.form-width-sml:nth-of-type(1)');\n\n // Select all the ` ` elements inside the container\n let brElements = container.querySelectorAll('br');\n\n // Determine the number of ` ` elements to remove\n let elementsToRemove = 3;\n\n // Remove the last three ` ` elements\n for (let i = brElements.length - 1; i >= 0 && elementsToRemove > 0; i--) {\n container.removeChild(brElements[i]);\n elementsToRemove--;\n }\n let element = document.querySelector('#billing .form-footer .btn-rounded');\n\n // Change the text content to \"Submit\"\n if (element) {\n element.textContent = \"Submit\";\n }\n }\n\n // Success\n if (currentUrl.toLowerCase().includes(\"success\")) {\n // Add font awesome links\n const linkElement = document.createElement('link');\n\n // Set attributes for the link element\n linkElement.rel = 'stylesheet';\n linkElement.href = 'https://cdnjs.cloudflare.com/ajax/libs/font-awesome/5.15.3/css/all.min.css';\n\n // Append the link element to the head of the HTML document\n document.head.appendChild(linkElement);\n const heroGymElement = document.querySelector('section.hero.hero-gym');\n if (heroGymElement) heroGymElement.classList.add('bg-line-blend-aqua-5');\n const successMsg = document.querySelector('.success-msg');\n if (vwo_$('.container.bg-white.text.center').length <= 0) {\n successMsg.style.marginTop = 0;\n successMsg.innerHTML = `
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Success! Congrats on becoming a member.
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We sent a confirmation email which includes your membership confirmation and receipt.
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`;\n }\n vwo_$(\".whats-next > h2:nth-of-type(1) > strong:nth-of-type(1) > span:nth-of-type(1)\").html(\"Next Steps\");\n vwo_$(\"h2 strong span\").vwoCss({ \"font-size\": \"1.25rem\" });\n vwo_$(\"#success figcaption.hero-content.slim\").each(function () {\n if (vwo_$(\".success-msg .col\").length) vwo_$(\".success-msg .col\").append(this);\n });\n const whatsNextParent = document.querySelector('.whats-next');\n\n if (whatsNextParent) {\n // Create a new section element with the class 'bg-gray' and a div with the class 'container'\n const containerDiv = document.createElement('div');\n containerDiv.classList.add('container', 'my-4');\n\n const sectionElement = document.createElement('section');\n sectionElement.classList.add('bg-gray', 'py-5');\n\n // Move all children of .whats-next into the new section.bg-gray element\n Array.from(whatsNextParent.children).forEach(childElement => {\n\n // Check if the child element has the classes 'd-block', 'd-sm-flex', and 'py-4'\n if (!childElement.classList.contains('d-block') && !childElement.classList.contains('d-sm-flex') && !childElement.classList.contains('py-4')) {\n containerDiv.appendChild(childElement.cloneNode(true));\n whatsNextParent.removeChild(childElement);\n }\n });\n\n // Append the section.bg-gray element into the div.container\n sectionElement.appendChild(containerDiv);\n\n const heroElement = document.querySelector('.hero.hero-gym');\n // Append the new container with filtered elements to the body of the document\n if (heroElement) heroElement.insertAdjacentElement('afterend', sectionElement);\n }\n const leadParagraph = document.querySelector('.bg-gray p.lead');\n const phoneNumber = document.querySelector('.bg-gray a.phone').innerHTML;\n if (leadParagraph) {\n leadParagraph.classList.add('px-0', 'px-lg-5', 'px-xl-0');\n // Update the content of the paragraph with the dynamically fetched phone number\n leadParagraph.innerHTML = `Our gym staff will reach out to you to schedule a time to pick up your access passes.\n Or if you’re excited to get in here, just call us at ${phoneNumber}.`;\n }\n /* EDITELEMENT */\n vwo_$(\".mr-4 > h2:nth-of-type(1) > strong:nth-of-type(1) > span:nth-of-type(1)\").html(\"Download the AF app\");\n /* EDITELEMENT */\n vwo_$(\".my-4 > div:nth-of-type(1) > p:nth-of-type(1) > span:nth-of-type(1)\").html(\"Using the AF App, you can access the club 24/7 as well as any Anytime Fitness worldwide.\");\n if (vwo_$('.next-step-1').length <= 0) {\n const iconGpsMarkers = document.querySelector('.icon-gps-markers');\n const iconGroupEx = document.querySelector('.icon-groupex-fill');\n const iconMobilePhone = document.querySelector('.icon-mobile-phone');\n if (iconGpsMarkers) {\n // HTML content to be inserted\n const htmlContent = '
1. Get Your Access Pass
';\n // Insert the HTML content adjacent after the .icon-gps-markers element\n iconGpsMarkers.insertAdjacentHTML('afterend', htmlContent);\n }\n if (iconGroupEx) {\n // HTML content to be inserted\n const htmlContent = '
2. Get FREE Consultation
';\n // Insert the HTML content adjacent after the .icon-gps-markers element\n iconGroupEx.insertAdjacentHTML('afterend', htmlContent);\n }\n if (iconMobilePhone) {\n // HTML content to be inserted\n const htmlContent = '
3. Download the AF App
';\n // Insert the HTML content adjacent after the .icon-gps-markers element\n iconMobilePhone.insertAdjacentHTML('afterend', htmlContent);\n }\n }\n const elements = document.querySelectorAll('.bg-gray .container .d-flex.align-items-start');\n\n if (elements.length > 0) {\n // Create a new div element with the class 'd-flex'\n const divWrapper = document.createElement('div');\n divWrapper.classList.add('d-flex', 'next-steps', 'flex-column', 'flex-md-row', 'mt-4', 'pt-2');\n\n // Move each selected element into the new div container\n elements.forEach(element => {\n // Create a copy of the element without the 'd-flex' and 'align-items-start' classes\n const elementCopy = element.cloneNode(true);\n elementCopy.classList.remove('d-flex', 'align-items-start');\n\n // Append the updated element to the new div container\n divWrapper.appendChild(elementCopy);\n\n // Remove the element with classes 'd-flex align-items-start' from its original parent\n element.parentNode.removeChild(element);\n });\n\n const lead = document.querySelector('.bg-gray .lead');\n // Append the new container with filtered elements to the body of the document\n if (lead) lead.insertAdjacentElement('afterend', divWrapper);\n }\n const removeFlex = document.querySelectorAll('.bg-white .d-block.d-sm-flex.py-4');\n\n removeFlex.forEach(element => {\n // Check if the element has the class 'd-sm-flex'\n if (element.classList.contains('d-sm-flex')) {\n element.classList.remove('d-sm-flex'); // Remove the class 'd-sm-flex'\n }\n });\n vwo_$(\"#success .staffed-hours\").each(function () {\n if (vwo_$(\".cta\").length) {\n const cta = document.querySelector('.cta');\n if (cta) cta.insertAdjacentElement('afterend', this);\n }\n });\n // Move Facebook Inside the column\n vwo_$(\"#success section.bg-white p.text-center a\").vwoCss({ \"display\": \"none\" });\n const newAElement = document.createElement('a');\n const facebookLink = document.querySelector(\"#success section.bg-white p.text-center a\").href;\n newAElement.classList.add('cta-item');\n newAElement.href = facebookLink;\n newAElement.setAttribute('data-toggle', 'lightbox');\n newAElement.setAttribute('data-gallery', 'gym-photos');\n\n // Add the inner HTML content to the anchor element\n newAElement.innerHTML = '' +\n '
Join Facebook Page
';\n\n // Select the parent element with the class .cta and the second col-sm-4 element\n const ctaParent = document.querySelector('.cta');\n const secondCol = ctaParent.querySelector('.col-sm-4:nth-of-type(2)');\n\n if (ctaParent && secondCol) {\n // Append the new anchor element to the second col-sm-4 element\n secondCol.appendChild(newAElement);\n }\n const container = document.querySelector('.cta .row');\n\n if (container) {\n // Get the col-sm-4 elements\n const colElements = container.querySelectorAll('.col-sm-4');\n\n if (colElements.length >= 2) {\n // Swap the position of the first two col-sm-4 elements in the container\n const firstElement = colElements[0];\n const secondElement = colElements[1];\n\n // Insert the second element before the first element to switch positions\n container.insertBefore(secondElement, firstElement);\n }\n }\n const iconBinoculars = document.querySelector('.cta span.icon.icon-binoculars');\n if (iconBinoculars) {\n const newIcon = document.createElement('i');\n newIcon.classList.add('icon-binoculars2');\n iconBinoculars.parentNode.replaceChild(newIcon, iconBinoculars);\n }\n const iconPin = document.querySelector('.cta span.icon.icon-pin');\n if (iconPin) {\n const newIcon = document.createElement('i');\n newIcon.classList.add('icon-geo');\n iconPin.parentNode.replaceChild(newIcon, iconPin);\n }\n const staffedHoursHeader = document.querySelector('.staffed-hours h2');\n if (staffedHoursHeader) {\n // Capitalize only the first letter of the text content\n let textContent = staffedHoursHeader.textContent;\n staffedHoursHeader.textContent = textContent.charAt(0).toUpperCase() + textContent.slice(1).toLowerCase();\n }\n vwo_$(\".mr-4\").vwoAttr({ \"class\": { \"removedClasses\": [\"mr-4\"] } });\n vwo_$(\".d-block > div:nth-of-type(2)\").vwoAttr({ \"class\": { \"addedClasses\": [\"d-flex\", \"flex-column\", \"flex-sm-row\", \"app-links\", \"justify-content-center\", \"mt-4\", \"pt-2\"] } });\n }\n\n // Contact Us\n if (currentUrl.toLowerCase().includes(\"contactus\")) {\n let aside = document.querySelector('aside');\n if (aside) aside.style.display = 'none';\n const diffText = document.querySelector('.navbar li:nth-of-type(1) a').innerHTML;\n const formHeader = document.querySelector('.form-header');\n\n if (diffText && formHeader) {\n // Create a new h1 element with class 'step-header' containing the diffText\n const newH1 = document.createElement('h1');\n newH1.classList.add('step-header', 'text-center');\n newH1.innerHTML = diffText;\n\n // Create another h1 element with text 'Join Now'\n const joinNowH1 = document.createElement('h1');\n joinNowH1.innerHTML = 'Join Now';\n\n // Append the joinNowH1 element before the new h1 element and diffText\n newH1.append(joinNowH1);\n\n // Prepend the new h1 element with class 'step-header' to the form header\n formHeader.prepend(newH1);\n\n }\n }\n\n if (currentUrl.toLowerCase().includes(\"plans\")) {\n let modalElement = document.createElement(\"div\");\n modalElement.className = \"modal\";\n modalElement.id = \"afpModal\";\n modalElement.setAttribute(\"tabindex\", \"-1\");\n modalElement.setAttribute(\"role\", \"dialog\");\n modalElement.setAttribute(\"aria-labelledby\", \"afpModal\");\n modalElement.setAttribute(\"aria-hidden\", \"true\");\n\n let modalDialog = document.createElement(\"div\");\n modalDialog.className = \"modal-dialog\";\n modalDialog.setAttribute(\"role\", \"document\");\n\n let modalContent = document.createElement(\"div\");\n modalContent.className = \"modal-content\";\n\n let modalHeader = document.createElement(\"div\");\n modalHeader.className = \"modal-header\";\n let h5Title = document.createElement(\"h5\");\n h5Title.className = \"modal-title\";\n h5Title.id = \"afpModal\";\n h5Title.innerText = \"*APPLE FITNESS+ TERMS & CONDITIONS\";\n let closeButton = document.createElement(\"button\");\n closeButton.type = \"button\";\n closeButton.className = \"close\";\n closeButton.id = \"closeModalBtn\";\n closeButton.setAttribute(\"data-dismiss\", \"modal\");\n closeButton.setAttribute(\"aria-label\", \"Close\");\n closeButton.innerHTML = `×`;\n\n modalHeader.appendChild(h5Title);\n modalHeader.appendChild(closeButton);\n\n let modalBody = document.createElement(\"div\");\n modalBody.className = \"modal-body\";\n modalBody.innerHTML = `\n
Fitness+ Trial Offer: Offer open to new Anytime Fitness®️ customers, local residents to participating locations in the United States & Canada, only. Photo ID required. Offer valid for 1 or 7 days’ (as applicable) access to participating Anytime Fitness location plus up to 3 months access to Apple Fitness+℠ beginning on eligible device activation. Prior Fitness+ subscribers will qualify for 2 months. Fitness+ requires a subscription & Apple ID with payment card on file. After trial ends, payment card on file will be charged $9.99/month & subscription automatically renews until cancelled. Apple may change the subscription price at its discretion, other terms & Apple Privacy Policy apply; see the applicable terms. Offer requires use of the Anytime Fitness mobile. Offer limited to 1 subscription per Family Sharing group, Apple IDs already associated with a trial or subscription for Fitness+ are not eligible. Valid only for Fitness+ in the United States & Canada. Fitness+ requires iPhone 8 or later with iOS 16.1 or later, or Apple Watch Series 3 or later with watchOS 7.2 or later paired with iPhone 6s or later with iOS 14.3 or later. Fitness+ is a registered trademark of Apple Inc. Apple is not a sponsor of this promotion. No cash value, not valid with any other offer, no refunds or credits. Each Anytime Fitness location is independently owned & operated. Void where prohibited.
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Existing Anytime Members: Offer open to existing Anytime Fitness®️ members of participating locations in the United States & Canada, only. Offer valid for access to Apple Fitness+℠ access begins on eligible device activation & continues for 3 months. Fitness+ requires a subscription & Apple ID with payment card on file. Reactivation of the offer is required every 3 months to maintain access. If free access ends payment card on file will be charged $9.99/month & subscription automatically renews until cancelled. Apple may change the subscription price at its discretion, other terms & Apple Privacy Policy apply; see the applicable terms. Offer requires use of the Anytime Fitness mobile application. Offer limited to 1 subscription per Family Sharing group, Apple IDs already associated with a trial or subscription for Fitness+ are not eligible. Valid only for Fitness+ in the United States & Canada. Fitness+ requires iPhone 8 or later with iOS 16.1 or later, or Apple Watch Series 3 or later with watchOS 7.2 or later paired with iPhone 6s or later with iOS 14.3 or later. Fitness+ is a registered trademark of Apple Inc. Apple is not a sponsor of this promotion. No cash value, not valid with any other offer, no refunds or credits. Each Anytime Fitness location is independently owned & operated. Void where prohibited.
\n `;\n\n modalContent.appendChild(modalHeader);\n modalContent.appendChild(modalBody);\n\n modalDialog.appendChild(modalContent);\n\n modalElement.appendChild(modalDialog);\n\n document.body.appendChild(modalElement);\n\n const modal = document.getElementById('afpModal');\n const openModalBtn = document.getElementById('openModalBtn');\n // const openModalBtn = document.querySelector('.btn-modal');\n const closeModalBtn = document.getElementById('closeModalBtn');\n const modalWindow = document.querySelector('.modal-dialog');\n // const cancelBtn = document.getElementById('cancelBtn');\n // const confirmBtn = document.getElementById('confirmBtn');\n\n // Open modal function\n function openModal() {\n modal.style.display = 'block';\n }\n\n // Close modal function\n function closeModal() {\n modal.style.display = 'none';\n }\n\n // Event listeners for opening and closing the modal\n openModalBtn && openModalBtn.addEventListener('click', openModal);\n closeModalBtn && closeModalBtn.addEventListener('click', closeModal);\n // cancelBtn.addEventListener('click', closeModal);\n\n // Close modal if user clicks outside of it\n window.addEventListener('click', function (event) {\n if (event.target === modalWindow) {\n closeModal();\n }\n });\n\n // Optional: Close modal with Escape key\n document.addEventListener('keydown', function (event) {\n if (event.key === 'Escape' && modal.style.display === 'block') {\n closeModal();\n }\n });\n\n\n let elements = document.querySelectorAll('.display-plans .item');\n elements.forEach(element => {\n element.style.boxShadow = '0 0 10px 0 rgba(0, 0, 0, 0.2)';\n });\n }\n\n // Miscellaneous Global Styling\n /* EDITELEMENT */\n vwo_$(\".p-2 > p:nth-of-type(2)\").vwoAttr({ \"class\": { \"removedClasses\": [\"mb-0\"] } });\n /* EDITELEMENT */\n vwo_$(\".step-header\").vwoAttr({ \"class\": { \"addedClasses\": [\"mt-md-4\"] } });\n /* EDITELEMENT */\n vwo_$(\".form-footer\").vwoAttr({ \"class\": { \"addedClasses\": [\"mt-4\", \"pt-2\"] } });\n\n /* CONTENT */\n vwo_$(\"#plans > div:nth-of-type(1) > div:nth-of-type(1) > h1:nth-of-type(1) > strong:nth-of-type(1)\").replaceWith(\"Select the plan that works for you.\");\n /* EDITELEMENT */\n vwo_$(\"#plans > div:nth-of-type(1) > p:nth-of-type(1)\").vwoAttr({ \"class\": { \"addedClasses\": [\"text-gray\"], \"removedClasses\": [\"text-white\"] } });\n /* EDITELEMENT */\n vwo_$(\".col-md-4 > a:nth-of-type(1)\").vwoAttr({ \"class\": { \"addedClasses\": [\"btn-outline-primary\", \"fw-800\"], \"removedClasses\": [\"btn-white\"] } });\n /* CONTENT */\n vwo_$(\".disclosure .mt-0\").replaceWith(\"
`,t.innerHTML="TAKE ADVANTAGE TODAY. JOIN AT THE GYM."))):(t=document.querySelector("div.form-body h3"),e=document.querySelector("div[data-join-online-promo-plan-url], li.active[data-join-online-promo-plan-url]"),e&&(o=e.getAttribute("data-join-online-promo-plan-url"),e&&!document.querySelector(".join-online-container")&&(document.querySelector(".step3-content").innerHTML+=`\n
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Join Online to Get Started Today
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Virtual Workouts • Health Coaching Advice • Community
A Realistic 4-Week Weight-Loss Workout Plan for Beginners
Losing weight is one of the most common fitness goals, but it’s rarely straightforward. We’re here to break it down and help you get started with this realistic 4-week weight-loss workout plan.
Weight loss is one of the most common fitness goals — a quick Google search of “how to lose weight” yields thousands of results, from fad diets to body treatments and fitness challenges. There’s a lot of weight-loss advice out there, so finding legitimate information (and determining what works best for you) can be challenging and even overwhelming.
Here’s the truth: There’s no magic bullet to help you lose weight, and workout and diet plans aren’t one-size-fits-all. Losing weight is an individual journey that looks different for everyone, but don’t be discouraged. We’re here to break down the basics of how to lose weight, including tips to make nutrition work for you and a realistic 4-week workout plan for weight loss.
How weight loss works
First, what causes weight loss to happen? How do you know when your body is burning fat? Let’s take a look at the process.
Fat loss vs. weight loss
First thing’s first: When people say they’d like to lose weight, their actual goal is usually fat loss — and one of the most common misconceptions in fitness is that seeing a lower number on the scale means you’re losing fat.
The number on the scale is your total mass weight, which is made up of everything in your body: your bones, muscles, water levels, and fat. Your total weight can fluctuate daily depending on those factors, but fat loss is a slower process that occurs when you expend more calories than you’re consuming.
How to burn fat
In general, the amount of fat you burn comes down to your overall energy balance. In other words, energy that comes in (nutrition) vs. energy out (activity). Your daily total energy needs are known as your total daily energy expenditure (TDEE). Your TDEE is determined by your base metabolic rate (BMR) and your activity level.
Determine your BMR
Your BMR is your base metabolic rate, the amount of energy expended while your body is at rest. Everyone has a unique BMR that can be estimated with a basic formula — or if math isn’t your thing, you can get your BMR directly from an Evolt 360 body composition scan at your Anytime Fitness gym.
Determine your activity level
The TDEE formula multiplies your BMR by a specific factor that’s determined by your typical activity level. Here’s the breakdown:
Sedentary (1.2): Minimal activity throughout the day, with little to no exercise.
Lightly Active (1.375): Less than 30 minutes of activity throughout the day, including 15 minutes or less of high-intensity exercise.
Moderately Active (1.55): 90 minutes of moderate exercise per day or 50 minutes of high-intensity exercise per day.
Very Active (1.725): You are active throughout the entire day or you experience 2 hours or more of intense exercise per day.
Determine your TDEE
Let’s put it all together: BMR x Activity Level = TDEE
Here’s an example. A moderately active 30-year-old female who’s 5’6″ and weighs 150 pounds has a BMR of 1,417 calories per day.
1,417 (BMR) x 1.55 (moderate activity level) = 2,196.35 (TDEE)
As a rule of thumb, if weight loss (and fat loss) is one of your health and fitness goals, your TDEE should generally be greater than your daily calorie intake. When your daily activities require more energy than you’re bringing in nutritionally, your body will use excess fat stores for energy, resulting in weight loss.
Can you spot-reduce body fat?
One of the most common myths about weight loss is that you can target fat loss to specific areas of your body. Unfortunately, that’s not the case — there are no magic “fat-burning exercises” or “best exercises for weight loss” that target specific areas of fat.
While you can’t spot reduce body fat, you can target and strengthen specific muscle groups. With regular exercise and strength training for weight loss, your body will start to lose fat in all areas, including your face, tummy, arms, and legs.
The basics of weight loss
We’ve got the technical stuff out of the way, but losing weight isn’t always as simple as counting calories, cutting carbs, or doing more reps. There are several factors that impact weight loss — and contribute to a healthy body weight. Let us explain.
Contrary to popular belief, drinking water will not make you feel full or help you consume fewer calories, but it can aid digestion — and it’s critical to your overall health.
Strength training at home or at the gym 2 days a week
Going on brisk walks throughout the week
No matter what your workout routine looks like, the most important thing is to get your body moving regularly. The best exercises for weight loss are the ones that you enjoy, so find what works best for you.
Is cardio good for weight loss?
Cardio is an important part of a weight-loss exercise plan (cardio burns major calories, after all), but it should be balanced with strength training, flexibility work, and recovery to prevent injury and maximize the effectiveness of your weight-loss training plan.
Want the results of your weight-loss training plan to last? Hit the hay. Regular sleep patterns can not only help you lose weight, but also maintain a healthy weight over time.
Incorporate active recovery into your gym routine to improve your flexibility, boost your mood, increase your energy levels, and help you stick to your weight loss training plan. Try one of these activities on your next rest day:
Weight loss may be a goal in your health journey, but it isn’t the sole determinant of your success. Look for non-scale victories along the way, like meeting new friends at the gym or being able to lift heavier weights than before.
Remember that weight loss will look different for everyone, and you may even gain weight when you start working out — it’s perfectly normal and can even be a good sign.
When you set a weight-loss goal, make sure it’s a SMART one:
Specific
Measurable
Attainable
Relevant
Time-based
Instead of setting an unrealistic or uninformed goal, evaluate your current fitness level and experience, then set action-based goals rather than result-based goals. For example:
Result-based goal: Lose 10 pounds by the end of the month.
Action-based goal: Visit the gym 3 days a week for a month.
When you set action-based goals, you’ll be more likely to stick to your weight loss workout plan and see the results you want.
4-week weight loss workout plan
Other weight-loss workout plans might require you to work out 7 days a week, eliminate carbs, shred calories, or push your body beyond its limit, but those tactics often result in burnout and hinder your progress.
The most important part of any workout plan for weight loss is regular physical activity. This plan features a combination of strength training, cardio workouts, endurance training, and recovery to get you started, but it’s not prescriptive or one-size-fits-all. Give it a try to find out what works best for you, then adjust your workouts accordingly.
Note: If weight is a specific health concern for you, talk to your doctor before starting a routine that involves cardio and strength training for weight loss.
Week 1: Weight-loss exercise plan
Week one features a full-body circuit workout, a heart-pumping cardio workout, and a strengthening arm workout spaced out with active recovery days.
Week 2: Weight-loss exercise plan
This week features two forms of cardio — rowing and biking — plus a full-body ladder workout. Focus on the quality of your reps in each set.
Week 3: Weight-loss exercise plan
You’re past the halfway mark! This week’s weight-loss workout plan features a bonus workout you can do if you want to keep the burn going.
Week 4: Weight-loss exercise plan
For the final week, you’ll hit two full-body workouts and a distance rowing workout. See if you can challenge yourself to do a few extra reps or sets this week, or do the bonus workout.
When will I see results from a weight-loss exercise plan?
With a regular weight-loss workout plan, you should start to notice results in a few weeks. But if you step onto the scale and don’t see the number going down, don’t be discouraged. There are several reasons you might not be seeing the results you want in the gym.
After completing the 4-week weight-loss workout plan, take stock of how your body feels. Are you more energized? Do you feel stronger? Are you fatigued? Make adjustments to your workout routine or diet plan accordingly.
For example: If you need more of a challenge, add more reps or sets to your strength workouts, or try to increase the speed or incline of your next treadmill workout. If you’re feeling exhausted, make active recovery a higher priority or assess your diet plan to ensure you’re fueling your body properly.
How to track your progress
When you’re working toward a fitness goal, tracking your workouts and your progress can:
Keep you accountable and motivated
Help you set realistic goals and adjust as needed
Lead to better results in the long run
Stepping onto the scale can help you track your progress, but it doesn’t always give you a complete picture of your health. To look deeper than the number on the scale, try a body composition scan with a tool like the Evolt 360, which is available in many Anytime Fitness gyms (how convenient!).
Body composition scanners can give you a holistic view of your body composition with detailed measurements, including:
Fat mass
Muscle mass
Body fat percentage
Visceral fat
Biological age
As you navigate your weight-loss journey, metrics like fat mass may decrease while muscle mass increases — signs of better overall health. That’s worth more than what the number on the scale might tell you!
A final word on weight loss
Body weight can be a sticky subject, and while weight loss is a common goal, it’s important to remember that weight is just one indicator of your overall health.
If you’re trying to lose weight, be patient with yourself and focus on the journey — prioritizing your health and wellness is a win in itself! With consistency and dedication (and yes, a little sweat), you’ll create healthy habits that last long after you achieve your weight-loss goals.
Team up with an Anytime Fitness Coach to get extra support for your weight loss journey, including personalized workout plans, nutrition advice, and accountability. Claim your free session with a Coach to get started.
Free 7-Day Passes are only available for new customers who live or work nearby. Most Anytime Fitness locations have a drop-in charge for non-residents who want to use the gym for a short period of time. If you cannot provide proof of local residency, you may be charged a fee to use this club.
Free {{nday}}-Day Passes are only available for new customers who live or work nearby. Most Anytime Fitness locations have a drop-in charge for non-residents who want to use the gym for a short period of time. If you cannot provide proof of local residency, you may be charged a fee to use this club.