Best Effective Gym Workout Routines for Weight Loss
There is a lengthy list of benefits tied to healthy weight loss, including increased energy, improved mood, increased muscular strength, increased confidence, and decreased blood pressure. Weight loss requires a combination of exercise and nutrition, and as exercise is our area of expertise, we've got you covered there.
Regular cardio and strength training, in addition to a nutritious diet, can help with weight loss. For many individuals, decreasing weight and enhancing health go hand in hand.
Targeted Exercise for Weight Loss in Gym
Cardiovascular and strength training are the two primary modes of exercise for weight loss. Both types of exercise must be included in any program for weight loss.
● Cardio
● Strength Training
Cardio
Any activity that elevates your heart rate for an extended period of time is cardio exercise. Most cardio exercises can be performed without apparatus, although yoga mats are ideal for certain exercises. You can go for ankle weights to increase the difficulty and the number of calories you expend.
You can get a decent cardio gym workout routines without being a runner or owning a bicycle.
The following are examples of cardio exercises that are beneficial for weight loss:
● Jump rope.
● Burpees
● Mountain climbers
● Jumping jacks
● Squat jacks
● Fast feet drills
● Running on the spot (modifier: marching)
Resistance exercise
Strength training is any resistance-based activity that increases muscular strength. For beginners only, strength training can be performed using only the body's own weight. Using gym basics such as dumbbells, resistance bands, and kettlebells if you are using weights.
Examples of beneficial strength training exercises to include in a weight loss program include:
● Squats and variations of squats (e.g., sumo squat, pistol squat, goblet squat, Air Squat etc.)
● Lunges and lunge variations (such as the reverse lunge, the curtsy lunge, and the lateral lunge, etc.)
● Swinging with the kettlebell
● Perform push-ups
● Rows
● Bicep extensions
● Tricep retraction
● Press push
● Lateral pull-ups
● Strong pushes
● Planks and variations of planks (e.g., side plank, side plank with lateral thigh lift, push-up plank, plank with twist, etc.)
● Cycling calculations
● Leg raises
● Halos Slices
● Incline Push-Up
Cardio Training for Weight Loss
Choose the cardio exercise you enjoy the most. Perform cardiovascular exercise approximately four times per week to meet the minimum requirement. Start exercising at a light pace for five minutes to gradually increase your heart rate and core body temperature. Increase your speed to a point at which you're breaking a sweat and remain there for the rest of your exercise.
You can also decide to engage in 75 minutes per week of vigorous cardio, which includes high intensity interval training.
Cardiovascular Exercises for Beginners
Here's an example of a treadmill high intensity interval training workout:
● 5 minutes should be spent warming up at an easy pace.
● Increase your speed to an all-out endeavor for thirty to sixty seconds.
● Resuming an easy speed on the treadmill (4 mph) for two minutes.
● Repeat both intervals five times more, attempting to exert slightly more effort during each sprint interval.
● speed yourself at a relaxed cadence for five minutes to cool down.
You can also structure your HIIT workouts as a circuit. Circuit training involves performing multiple exercises consecutively with no rest between repetitions. You perform a set number of repetitions of one exercise, then promptly proceed to the next. At the conclusion of each round, you will recover for one to two minutes and then repeat the round as many times as you wish. You can switch between nearly all gym machines and exercises.
Tabata training is another structure you can attempt for your HIIT cardio workouts. For Tabata, an exercise is performed for 20 seconds, followed by 10 seconds of recovery, and then repeated eight times. After eight cycles, or four minutes, proceed to the next exercise. As with interval sprints, the objective is to exert yourself for 20 seconds and then relax for 10 seconds.