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WEIGHT LOSS

Workouts For Weight Loss

 

Of course dieting is not the only way to loose weight. Any workout will burn down fat in your body and decrease your weight, not only this but by working out you will further develop your muscles.

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Here are some basic workouts and exercises for weight loss. If you do these exercises for extended periods of time you will notice improvements and changes in your body. To get the best results you will need to push yourself in these workouts and it will help if you have a routine and a clear image in your head of what and how much exercising you will be doing.

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  • Interval Training:

The best method for wait loss. Interval Training. But what exactly is this. Any form of exercise where your heart rate spikes then slows down again repeatedly. This usually means pushing yourself during an exercise then taking a short rest and repeating this process over and over. You do not necessarily need to take rests you just need to have periods of the exercise where you higher the intensity then lower it again. Good exercises for this type of training is High Intensity Interval Training (HIIT) or indoor cycling.

  • Weight Training:​

"Whether it's with your own body weight or added weights resistance training is highly effective when it comes to losing weight" says Rilinger. Lifting weights has been proven in numerous studies to increase your resting metabolic rate, which means your body burns more calories even when you're not working out. another positive outcome from weight lifting is that you build more muscle while performing the exercises. Here are some basic exercises to get you started. Visit the                   to purchase workout plans and more.

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Push Ups:

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  • Start in high plank.

  • Bend elbows and lower body toward mat. Keep your elbows pointing back and close to your torso.

  • Push through palms to straighten arms. Do 12 reps.

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Goblet Squat:

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  • Hold the weight at your chest in both hands and stand with your feet hip-width to shoulder-width apart.

  • Drop your butt back and down as you keep your chest lifted.

  • Drive through your heels to come back up to standing and squeeze your glutes at the top.

  • Do 20 reps.

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Reverse Woodchop:

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  • Hold the weight at your chest in both hands and stand with your feet hip-width to shoulder-width apart.

  • Drop your butt back and down as you keep your chest lifted.

  • Drive through your heels to come back up to standing and squeeze your glutes at the top.

  • Do 20 reps.

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Burpee with strict push up:

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  • Start standing with your feet hip-distance apart and bring your palms to the floor.

  • Jump your feet back so that you are in high plank, keeping your core tight and your hips lifted.

  • Bend your elbows and lower yourself into a push-up, then push back up into high plank.

  • Now jump your feet to the outside of your hands. As you stand up, explode up and jump as high as you can, bringing your arms overhead.

  • Do 10 reps.

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Dumbbell Thrusters:

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  • Stand with your feet hip-width apart with a dumbbell in each hand. Have your palms facing in and elbows bent so hands are at your shoulders.

  • Hinge your hips back and lower into a squat. Go as low as you can.

  • Then push through your heels to stand and press dumbbells overhead in one movement.

  • Return to squat and repeat.

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Renegade Rows:

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  • Start in high plank with a weight in each hand. Your hips should be lifted and your body in one straight line.

  • Row your right arm up, keeping it close to your body. Your elbow should go past your back as you row towards your chest.

  • Bring your right arm back to the starting position and repeat with your left arm.

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Plank with T-Rotation:

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  • Start in high plank with your feet hip-distance apart.

  • Now rotate your entire body to the right into a side plank with your shoulder above your wrists.

  • Extend your right arm to the ceiling and continue to drive your hips up.

  • Return to center position, then repeat on the opposite side. Do 6 reps on each side.

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Reverse Lunge with Front Twist:

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  • Start standing with your feet hip-width apart. Hold a medium-weight dumbbell at chest height.

  • Take a big step back with your left foot and bend your knees to lower into lunge while twisting your torso over right (front) leg.

  • Return to standing, then repeat with the opposite leg. Do 6 reps on each side.

Some other great exercises and workouts to loose weight are running, boxing, cross-fit, yoga, swimming, skipping and jumping rope.

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