What Workout Is Best For Weight Loss

+ Font Size -
What Workout Is Best For Weight Loss

Weight Loss Workouts: 10 of the Best

You're probably looking for a heart-pounding, blood-pumping, balls-to-the-wall workout right now if you're reading this. And don't worry, buddy, we've got you covered. We're all about getting you sweaty so you can achieve your goals, whether they're to get stronger, set a new PR, or lose weight. But let's be honest for a moment: Weight-loss workouts are tricky because they're kind of, sorta... a myth. Don't get me wrong: if you're trying to lose weight, you should include exercise in your plan. It can't possibly be the only factor.

But here's the thing: working out isn't enough to lose weight on its own. There's a lot more to weight loss and body fat loss than exercise; in many cases, it's not even technically necessary. Adopting healthy eating habits has to be step number one if you want to lose weight—and it's fine if you don't. To be more technical, you need to create a calorie deficit, which means using more calories in a day than you consume—and the consumption part is far more important than burning calories at the gym, carrying groceries home, or any of the other countless ways you put your muscles to work every day.

Other lifestyle habits, such as sleep and stress management, as well as medical conditions (such as thyroid issues, to name a few), have an impact on your weight. The point is that weight loss is a complicated and highly personal journey that does not look or work the same for everyone.

And, before we go any further, I'd be remiss if I didn't mention one more very important point: It isn't for everyone to lose weight. For some people, ignoring their weight, never thinking about calories, or focusing on literally anything else is actually much healthier. This is especially true if you have a history of disordered eating; if this is the case, you should consult your doctor before starting any weight-loss program. Even if you don't have a history of disordered eating, you should consult a doctor about how to lose weight safely.

After you've done all of that, there are a few more things you should know about working out and losing weight. First and foremost, there are a few things you should be aware of before beginning a new weight-loss exercise routine.

1. Your dietary choices, or how you fuel your body, are more important than your workout choices. If you want to see long-term changes in your body composition, your eating habits are even more important than your exercise routine. I covered this above, but it's worth repeating: Here are 27 ways to eat healthier this year, according to registered dietitians.

2. Exercise should become an important part of your daily routine. Once a week on the elliptical for 30 minutes while watching the Kardashians isn't going to cut it if you want to see results. Instead, Holly Rilinger, a Nike master trainer, master Flywheel instructor, and star of Bravo's Work Out New York, recommends aiming for three workouts if you're just getting back into If you've been doing it for a while, a routine or five to six sessions should suffice. "Remember that rest is essential for mental, physical, and emotional recovery, so schedule at least one full rest day."

3. You'll need to put in a lot of effort in each workout. It's a big deal that you show up to every workout with your A-game.  "Decide when you walk through that door that you're going to give it your all the time, and check in with one simple question throughout your workout: Can I give more?"

4. If you want to stick with a workout, you'll need to find something you enjoy doing.  You'll be more likely to stick with it if you enjoy doing it. The following are ten workouts that will assist you in achieving your weight loss goals. If you've tried a few of the classes and didn't particularly enjoy them, don't abandon the sport or practice altogether. You might not have yet found an instructor who you enjoy working with, which can make or break your goals.

Let's get to the workouts now that we've established some expectation

Keeping in mind that eating well and getting enough sleep are important, there are some exercises and workouts that can help you lose weight, burn fat, or change your body composition. There are a few things that all of these workouts have in common: They are typically high-intensity and burn a large number of calories in a short period of time. Trainers recommend the following types of exercises to get the most out of your gym (or park, or living room) time.

1. Interval Workouts

Interval training is the number one training method recommended by experts for weight loss. What exactly is it? "Any exercise that causes your heart rate to spike and then drop repeatedly," says Rilinger. This usually entails working hard for a set period of time (hence the name), active rest, and then working hard again. The part about active recovery is crucial. Before ramping back up to a higher intensity interval, you'll need to take it down a notch—OK, several notches.

One of the many types of exercise you can do is high-intensity interval training, or HIIT. Indoor cycling is another popular option, though it emphasizes cardio over strength training, as Rilinger explains. Cycling, she adds, requires you to use a variety of muscles in your body—quads, hamstrings, glutes, and core, to name a few—which translates to weight loss. "The more muscles you incorporate, the more calories you'll burn because all of those muscles require energy to function," she explains. "The more energy you expend, the higher your calorie-burning numbers will rise. It's all part of a cycle."

2. Weightlifting

Weight training is "the mother of all weight-loss techniques," according to Rilinger, "the highest in the workout food chain, the top of the totem pole." Resistance training, whether done with your own bodyweight or with the addition of weights, is a great way to build muscle and burn fat. Lifting weights has been shown to increase your resting metabolic rate, meaning your body burns more calories even when you're not exercising. Although the effect isn't huge, building muscle means you'll have more muscle mass to burn calories as you go about your day. Plus, as you gain muscle, you'll be able to push yourself harder the next time, increasing your weight and getting more out of each workout.

Plus, if you're lifting heavy, you'll benefit from the "afterburn effect," which occurs when you've put down the weights but your body is still burning calories.

At least three times a week, Rilinger recommends adding weight training to your routine. And, because your body adapts to workouts after being exposed to the same moves at the same intensity for a long time, she recommends mixing it up every three weeks to keep your body guessing.

3. Attend a boot camp

Boot camp (think Barry's Bootcamp) combines two of the most effective types of training: interval and resistance, resulting in a workout that will keep your metabolism elevated. "You'll do full-out exercises for short bursts of time, followed by short periods of rest," says Adam Rosante, certified personal trainer and author of The 30-Second Body.

If this is your first time attending a boot camp class, however, speak up. He claims that a good instructor will assist you in determining when you need to increase the weight or intensity (tip: if you can breeze through 10 reps without difficulty, it's too easy), maintain proper form, and always provide a modification for any move that is too difficult or irritates an injury.

Boxing is number four.

"Boxing is really just another form of interval training," Rosante explains. However, it also makes you feel like a total badass. Here's how to remember it: Beginners often make the mistake of relying solely on their arm strength to punch, but the majority of your power will come from your core, and you'll use muscles that are typically overlooked in other workouts (hey there, obliques).

5. jogging

All you need is a pair of sneakers to get out of the house. If you want to lose weight, however, a casual head-out-for-a-light-jog style of running isn't the way to go. Instead, find a hill to sprint up or increase the treadmill's incline. "Running up hills causes your glutes and legs—two of your body's largest muscle groups—to work even harder, requiring smaller muscle recruitment and more energy expenditure," explains Rosante. As previously stated, the more energy you expend, the brighter the calorie-burning fire becomes. However, proper etiquette is essential in this situation.

"Lean into the hill and drive your knees as high as you can," he advises, "striking the ball of each foot directly under your body." "Keep your hands open and your arms at a 90-degree angle as you drive your arms straight forward to face level, then backward to the top of your back pocket." Also, avoid crossing your arms over your body, as this will waste energy that your muscles require. Here are a few fat-burning treadmill routines to get you started if you're training indoors.

CrossFit is number six.

CrossFit is a booming part of the fitness industry for a reason: it works, as long as you don't overdo it. Workouts range from kettlebell swings to rope climbs, box jumps to front squats, and the routines are short and intense. When looking for the right box (CrossFit slang for "gym") for you, the most important thing to look for is a knowledgeable coach who can explain and modify the moves while also making sure you don't overwork yourself.

7. Tabata workout

Tabata is your dream come true if your biggest excuse for skipping a workout is a lack of time. According to Shanon Squires, an exercise physiologist and human performance lab coordinator at Colorado University Anschutz Health and Wellness Center, it's designed to be four minutes of high-intensity interval The training consists of eight repetitions of 20 seconds of all-out effort followed by 10 seconds of rest. And you can apply this protocol to a wide range of exercises. In four minutes, you'll increase your metabolism and heart rate, but Squires advises against making this a habit if you're trying to lose weight.

"Your body will adapt to that interval quickly, and you'll need to increase the volume or intensity to maintain the benefit," he says. To do so, Rosante recommends making your session 20 minutes long and sticking to the same format. Simply choose four exercises—jump rope, squats, mountain climbers, and squat jumps, for example—and perform each for 20 seconds as hard and fast as you can (while maintaining proper form, of course), then rest for 10 seconds and only 10 seconds. Repeat for eight rounds (four minutes of work) on that one move before resting for one minute and moving on to the next.

Yoga is number eight.

So, yoga isn't a great weight-loss workout on its own. However, Rilinger claims that it can be a weight-loss secret weapon because it keeps you flexible and healthy for your other, more intense workouts (like that boot camp class). That's not all, though. "Yoga necessitates balance and stability, which promotes functional strength and improves mental health," she explains. Make it a point to do it at least once a week. There are plenty of flows you can do at home if you can't make it to the studio.

Swimming is number nine.

Do a few laps in the pool if you can't stand the thought of running or just want to work out without putting a lot of stress on your joints. It's a low-impact exercise that works all of your major muscle groups at the same time. Going in with a plan, as with most workouts, is beneficial. Take a look at this one from Rosante: Standing upright in the deep end and using your arms and legs to stay afloat for as long as possible.

Jumping Rope No. 10

It's time to go back to P.E. class and learn how to swing a jump rope for the first time. This tool is inexpensive, portable (it'll fit in the smallest parts of your suitcase! ), and versatile. Your heart rate will be racing in just a few minutes!

write a comment