Weight loss is achieved by sustaining a caloric deficit while eating healthily and exercising regularly. Eating healthy is extremely important but exercising enough and smartly can help increase weight loss and speed up metabolism while improving health/fitness. At any experience level, beginner or advanced and using these top workouts in your routine will result in weight loss and develop a leaner and stronger body.
1. High-intensity interval training (HIIT)
Why it works: HIIT training is working for an intense time followed by a short break which keeps your heart rate active and burns calories long after your workout (the “afterburn effect”).
Example HIIT (20-30minutes):
- Jump squats – 30sec
- Burpees – 30sec
- Mountain climbers – 30sec
- High knees – 30sec
- Rest – 30sec
- Repeat 4-5 rounds
2. Strength training
Why it works: Resistance training develops muscle mass which increased your resting metabolic rate – you burn calories when you are not exercising! Strength training can also reshape and tone your body.
Examples of weight loss exercises:
- Squats (weighted or not)
- Deadlifts
- Lunges
- Push-ups
- Dumbbell Rows
- Plank Shoulder Taps
Tip: Be sure to complete 3-4 days and incorporate compounded exercises that work two or muscle groups.
3. Cardio Workouts
Why it works: Steady-state cardio is helpful for burning calories and for improving cardiovascular health. Although steady state cardio is not as metabolically demanding as HIIT, it is still excellent for developing endurance and burning fat.
Best Exercises from Cardio for Weight Loss:
- Running or via jogging
- Cycling
- Swimming
- Rowing
- Climbing stairs
- Jump rope
Tip: Do 30-60 minutes of steady state, moderate-intensity cardio exercise 3-5 days a week!
4. Circuit Training
Why it works: Circuit training combines both strength and cardio in a workout that is extremely fast paced. This sustained elevated heart rate allows the adaptation of both muscle gain and fat loss to occur.
Sample Circuit (Repeat 3-4 times):
- 15 kettlebell swings
- 12 push ups
- 20 jumping jacks
- 10 dumbbell thrusters
- 30 sec of a plank
5. Walking (Yes, Really!)
Why it works: Like cardio, walking is low impact, very sustainable; and highly effective for burning fat and losing weight (especially for a beginner). And you can significantly increase how many calories you burn through your daily regimen just by increasing your daily walking went from walking 2,000-3,000 steps a day to walking 6,000-8,000 steps) can have a significant impact on your daily caloric expenditure.
Tips for More Effective Walking:
- Strive for 10,000+ steps per day!
- Try brisk or incline walking
- Get a fitness watch or an app to track calorie burning, steps, distance, speed, etc… and help keep you accountable!
Essential Weight Loss Tips
- Be consistent – Strive for a minimum of 150 exercise minutes per week.
- Change it up, don’t get stuck – Varying workouts will avoid plateaus.
- Combine with a healthy diet – You can’t out-train a bad diet.
- Get enough recovery – Recovery days and sleep are very important for fat loss.
Take Home Message
The best workout for weight loss is the one you like best and can do long-term. Whether it be HIIT, strength training, or even just walking each day, it doesn’t matter as long as you stay active each week and continue doing it long enough to continue burning fat and maintain the weight loss results!
