When it comes to losing weight, the best gym workouts are a mix of cardio and strength training. Aim for three to four strength workouts a week, experts say.
HIIT is popular for its ability to burn fat fast. It involves short bursts of intense exercise followed by rest.
Saladino recommends using “compound” exercises that work multiple muscles at once, such as a squat-and-press combination. These exercises lift the heart rate more than isolation moves.
BodyPump
BodyPump is a barbell weight training best gym workouts for weight loss that challenges every major muscle group and gets your heart rate up to burn fat and build lean muscles. The classes are instructor-led and set to upbeat music that makes the 55-minute class fly by.
Body Pump works the muscles with low weights and high reps to enhance strength without bulking you up. This is called the Rep Effect and helps you see results faster.
This style of resistance training also builds endurance. As a result, you can do more reps per session and over time, which is key to long-term weight loss.
During a BODYPUMP class, you’ll complete 10 tracks that target different muscle groups. The instructor will guide you through a series of exercises that use a weighted bar and free weights. Typically, the first three tracks focus on working your largest muscle groups, such as legs, chest and back. Then the instructor moves to your triceps, biceps and shoulders. And lastly, the instructor will focus on your abs and core with floor work.
During the workout, you’ll perform a variety of exercises such as squats, presses, lifts, lunges and curls. Each track is designed to target a specific muscle group, and your instructor will help you understand how much weight to use based on your fitness level.
Cycling
Cycling is one of the best cardio workouts that blasts fat, but it can also help to tone your legs and core. Incorporate this workout into your fitness routine at a low to moderate intensity. If you are just starting out, start with one round or less and gradually build up to two or three rounds per week. If you want to burn more calories, try adding jump rope exercises into your cycling routine. Jumping rope is an effective workout that can burn up to 1,300 calories per hour.
If you are new to cycling, start by increasing your distance and speed over time as you gain endurance. You can also add in some hills to your ride for a more challenging workout. Cycling also works well as part of a total body cardio routine with other activities such as walking, jogging and swimming.
Cycling can tone your legs, calves, quads and hamstrings and improve your knee stability. It can also activate your core muscles to improve your balance and coordination. While cycling is a full-body exercise, it does not target your upper body as effectively as other cardio workouts. However, if you have arm pain, balance or coordination issues or breathing problems, talk to your doctor before trying any cardio workouts. Generally, it is safe to cycle for most healthy people.
Flexibility
Stretching, or flexibility training, is an essential part of every workout. It improves the muscles’ range of motion and can help prevent injuries from intense exercise. It also releases toxins that can build up in the muscle, which causes stiffness and discomfort. Flexibility also increases energy by improving circulation, which aids in delivering oxygen and nutrients to the muscles and joints.
HIIT, or high-intensity interval training, is another great cardio option for weight loss. It involves short bursts of intense exercise followed by recovery periods. You can perform HIIT exercises on treadmills, stationary bikes and even your own body. Try exercises like squat jumps, bodyweight rows and burpees to burn calories while increasing your strength and endurance.
If you want to lose weight, it is recommended that you perform at least 150 minutes of moderate-intensity aerobic activity per week and 2 sets of muscle-strengthening activities each week. However, it’s best to start small and gradually increase your fitness level each week.
Weights
The best gym workouts for weight loss are ones that mix cardiovascular exercise and strength training. This helps burn calories, build muscle and increase your metabolism to help you lose weight.
Cardio exercises like jogging, swimming or aerobics are great for burning calories and building endurance. However, you should also try to include a few sessions of resistance-based exercises. Weights are a great way to burn calories, especially when combined with bodyweight movements and high-intensity exercises such as squats and deadlifts, explains Wing. These exercises are the most metabolically demanding and burn the most calories. Aim to do free weights exercises such as these for a maximum of 12 reps, and use an appropriately heavy barbell that you can lift with good form.
HIIT is another great option for burning calories and helping you get lean. This type of workout pairs short bursts of intense exercise with lower-intensity recovery periods, says Wing. For example, you might perform several rounds of exercises such as jump roping and lunges followed by a few minutes of slow walking or jogging.
Conclusion
Other popular cardio workouts include cycling, spin classes and plyometric exercises such as boxing and jump rope. These workouts don’t burn as many calories as cardio exercises such as jogging or swimming, but they still help to improve your endurance and reduce your body fat levels, says Chevalier.