If you are reading this at the very moment, you are probably in the market for a heart-thumping, blood-pumping, balls-to-the-wall exercise. No worries, our team got you covered. This site is all about helping you get sweaty in pursuit of your goals, whether that means getting fit, hitting a new PR, or of course losing weight. However, let’s get real for a second here: The tricky thing about weight loss workouts is that they are kind of myths. Don’t get us wrong, if you are trying to lose weight a solid workout regimen should be part of your plan. What you should understand is that can’t be the only part.
Here’s the main thing: Exercising isn’t enough on its own to make weight loss happen. There is so much else that goes into weight loss and body fat loss. As a matter a fact, working out isn’t event technically necessary in many cases. If your goal is to lose weight and it’s totally cool if you do and totally cool if you don’t, adopting healthy consuming habits has got to be the number one step. To get more technical, you need to create a calorie deficit, which means using more calories in a day than you eat – and the consumption part plays a much bigger role in that than burning calories in the gym, or while carrying your foods home, or any other way you put your muscles to work.
Basic things you should know before you get started on a new workout regimen for weight loss:
- Your food choices – how you fuel your body – are even more important than your exercise choices. We have covered this above, however it is worth reiterating. Healthy consuming habits are even more important than your workout routine if your goal is to see lasting changes in your body composition.
- Workout should become part of your routine in a meaningful way. In order to notice great results, hitting the stationary bike for only 45 minutes while you catch up with the Kardashians once a week isn’t going to cut it. Instead of doing that, aim for three workouts if you are getting into a routine again or 5 to 6 sessions if you have been at it for a while. You should keep in mind that rest is the key to reset physically, mentally and emotionally, so make sure to build in at least one full rest day.
- You will need to really push yourself in every exercise you do. It’s kind of a big deal that you bring your a-game to every workout. “I’d rather see you do balls-to-the-wall workouts 3 times a week than see you give 50% for five days” says Holly Rilinger, a Nike master trainer. Decide when you walk through that door you are going to give it 100 percent the entire time and check in throughout your workout with just this simple question: “Can I give more?”
- You will need to find a workout you genuinely enjoy if you have any hope of sticking with it. Getting a personal trainer or workout that makes you happy is actually what’s really important when it comes to losing weight. When you are actually enjoying in what you are doing you will be more likely to stick with it. So here our team has gathered the best 10 workouts that will help you reach your weight loss goals faster and easier.
The Best Workouts for Weight Loss To Burn Fat Easy Without Pain:
Having in mind the healthy eating and the sleeping enough, there are certain workouts and exercises that can be especially useful in helping you lose weight or burn fat or change your body composition. These exercises tend to have a couple elements in common such as, they are generally high-intensity and they burn a lot of calories in a very short amount of time. So here are the best workouts for weight loss recommend to get the most out of your gym or park, or the living room time.
The number one training method the experts turn to again and again when it comes to losing weight is interval training. You might be actually wondering “What is that?” That is any form of workout where your heart rate spikes and then comes down repeatedly. This mainly means going hard for a set interval of time (hence the name), followed by active rest, and then hitting it hard again. That active recovery portion is the important part. You need to take it down a notch – OK, several notches – before ramping back up to a higher intensity interval.
HIIT or also known as High-intensity interval training is one of the many styles you can do. Another popular one is indoor cycling, though this workout leans heavily toward cardio over strength training. You should also know that cycling requires you to use various muscles in your body – quads, glutes, hamstings, and core, for starters – which once again translates to weight loss. The more muscles you have to include, the more calories you are going to lose and that is because those muscles all require energy in order to function properly. And of course the more energy you use, the higher those calorie-losing numbers climb, it’s all a cycle.
You should consider weight training as “The mother of all weight loss process.” Resistance training, whether it’s with your bodyweight or with added weight is a very effective technique to help build muscle and burn fat. Lifting weight has been proven to increase your resting metabolic rate, in other words, that means your body burns more calories even when you are not exercising.
However you should know that the effect isn’t enormous, but building muscle means more muscle mass to churn through calories as you go about your day. Also, more muscle means you can go harder the next time, increasing your weight and getting even more out of every workout. Plus, if you are lifting at a high intensity, you get the added bonus of the “after burn effect,” which is when you have put down the weights but your body is still using up additional energy.
Many trainers suggest adding weight training to your routine at least three times a week. And once your body adapts to workouts after being exposed to the same moves at the same intensity and they become less effective, mix it up about every three weeks to keep your body surprised.
For a workout that’s going to keep your metabolism uplifted, turn to boot camp, as these classes (think Barry’s Bootcamp) combine two of the most effective styles of training: resistance and interval. You will perform exercises, some more cardio-focused and others strength-focused, full-out for short bursts of time, coupled with short periods of rest. However, if it’s for your first time going to a boot camp class, speak up. A good instructor will help you decide when you need to crank up the weight or intensity (a little tip: if you can go through 10 reps without any trouble, it’s too easy), keep your form on par and can always give a modification for any move that might be too tough or causes an injury.
At its spirit, boxing is really another form of interval training. However it also makes you feel like a badass. Here is one thing to keep in mind: It’s a common mistake for newbies to punch using only their arm power, but the majority of your power is going to come from your core and you will use muscles that are typically ignored in other workouts. It is for the best to log this type of workout in a class, it is crucial for beginners to learn proper form from an instructor who can help you keep your intensity level high.
All you need for this is a pair of sneakers before you head out the door. However, if weight loss is your main goal of your game, the head-out-for-a-light-jog style of running isn’t the way to go. Instead of that, find a hill you can sprint up or crank the incline on the treadmill. Running up hills forces you to work your glutes and legs – two of our body’s biggest muscle groups – even more, which requires smaller muscle recruitment and more energy expenditure.
As mentioned earlier, the more energy you are using, the brighter that calorie-losing fire burns. However, proper form here is the main key. Lean into the hill, and drive your knees as high as you can, striking the ball of each foot down directly under your body. Also keep in mind to keep your hands open and arms bent at 90 degrees, and drive your arms straight forward up to face level, then backward to the top of your back pocket. Also try not to let your arms cross over your body – that will just waste the precious energy your muscles need. Must read: 11 Best Vitamins and Supplements for Weight Loss
There is a reason why CrossFit has become such a great part of the workout industry – it works, as long as you don’t over do it. Exercises are varied – you may be doing anything from rope climbs to kettlebell swings and box jumps to front squats – and the routines are designed to be short and intense. The most important thing to find when searching for the box (CrossFit slang for “gym”) that fits you best: a well-informed coach who can modify and explain the moves and make sure that you don’t push yourself to the point of injury.
If your biggest excuse for skipping exercising is being crunched for time, don’t worry. That is why Tabata is here to help you out. It is designed to be 4 minutes of high-intensity interval training that consist of 20 seconds of all-out effort, followed by 10 seconds of rest and it is repeated 8 times. You can use this protocol with any number of different exercises. You will spike your heart rate and metabolism in just 4 minutes; however keep in mind not to make this time frame a habit if you are trying to lose weight.
Your body will quickly adjust to that interval, so you will need to increase the volume or intensity to continue getting a benefit from it. To do that, extend your session to 20 minutes and following the same format. Just simply pick 4 exercises such as jump rope, mountain climbers, squat jumps and squats – then do each of them for 20 seconds as fast and hard as you can, then recovering for 10 seconds only. Repeat this for 8 rounds on that one move (so, 4 minutes of work) before resting for 1 minute and moving on to the next exercise. Related: 5 Fitness Tips That You Must Know
Lets get real, yoga alone isn’t a great workout if you are looking to lose weight. However, it can be a secret weapon in your weight loss arsenal because it keeps you flexible and healthy for your other, more intense workouts such as that boot camp class. And that’s not all. Yoga requires stability and balance, which promotes functional strength and also it helps your mental health. Aim to squeeze it at least once a week. Also keep in mind that if you can’t make it to the studio, there are plenty of flows you can do at home.
If you are not up for running or just want to work out without a ton of pounding on your joints, do a few laps in the pool. It is a low-impact workout that will work all of your major muscle groups. As with the most workouts, it helps to go in with a plan. You can try this one: Tread water for as long as possible by standing upright in the deep end and using your arms and legs to stay afloat and then you can rest for 2 minutes. Now swim 10 sets of 100 meters (that is back and forth lap in an Olympic-sized pool), resting for 1 minute between the sets. At the end when you climb out of the pool your muscles will be pleasantly worn out.
It is time to kick it back to the good old days of P.E class, when you first learned how to swing a jump rope. This rope is very cheap, portable and can be use just about anywhere. After just a few minutes you will feel your heart rate racing!
- Warm up with a light 3-minute skip with the rope
- Do 100 traditional jumps.
- Once you finish, immediately do 100 jump rope sprints (think regular jumping rope but at an even quicker pace)
- Repeat the second and third step, but follow this format: 50/50, 21/21, 15/15, 9/9.
- If you want more, work your way back up the ladder until you reach 100/100 again.
Other lifestyle habits such as sleep and stress management, and health conditions (think thyroid issues, to name just one of many) also have a big effect on your current weight. The main point is that weight loss is a complex and very personal journey that doesn’t work the exact same way from one person to another. So before going any further, we’d be remiss not to point out really important detail here and that is “Weight loss isn’t for everyone.” Read: 22 Ways to Stay Motivated to Lose Weight
For some people it is much healthier to ignore your weight altogether or never ever thinking about calories. That is especially true if you have a history of disordered eating and if that’s you, you should talk to your personal health counselor before going on any weight loss plan at all. As a matter of fact, even if you don’t have a history of disordered consuming you should talk to your health counselor about losing weight in a healthy way. And once you have done all of that, there are some extra things you should know about workouts and losing weight.
Keep in mind not to do it barefoot. Few things compare to the pain of missing a skip and hitting the tip of your toe with a jump rope. You can also do this entire sequence mock-style, though, if you don’t have a rope handy.