Best Workout To Lose Weight In Gym

While strength training is important to boost your metabolism and burn more calories at rest, you also need a cardio workout for weight loss. And we get it; the prospect of fitting in a solid cardio workout each week can be daunting. Plus, you may not even know what form of cardio you like.

This article will give you a refresher on why cardio matters and share seven cardio workouts for weight loss that you’ll WANT to do!

Cardio doesn’t have to be intimidating – many fun and simple cardio workouts are surprisingly effective at burning fat and calories. Try these seven cardio workouts to lose weight: 

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Yes, walking! Perhaps the most straightforward, most available exercise around, walking is not only a great way to burn calories, but it’s also a low-impact workout that most people can do.

However, a leisurely evening stroll won’t make the cardio cut. To burn fat, you need a brisk, moderately-fast pace. According to the Mayo Clinic, regular brisk walking can help you:

The faster, farther, and more frequently you walk, the greater the benefits. You can walk outdoors on the sidewalk, go for a hike, or hit the treadmill at the gym. 

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A simple flight of stairs is about to be your new favorite workout tool. Walking, sprinting, or lunging up a flight of stairs provides a great big calorie burn. A 150-lb person running stairs for an hour can burn 1000 calories! 

The good news is that you don’t have to sprint stairs for an hour to see the benefits. A person weighing 160 lbs. will burn 102 calories simply walking up and downstairs for 10 minutes. Even better, you can do a great cross-training workout in 30 minutes or less and burn off more than a regular running session.

Look for an outdoor staircase near you with more than one flight, or hop on the stair climber at the gym. For a home workout, you can run or walk up a flight of stairs in your home instead. 

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A kettlebell is a cannonball-shaped weight that produces a powerful, effective workout. Kettlebell workouts combine strength training with cardio and can help you burn up to 20 calories per minute (the equivalent of running a 6-minute mile.) Now that’s getting the most from your workout time!

According to the American Council on Exercise, kettlebells can provide a higher intensity workout than the usual strength training routine in a shorter amount of time. This is because kettlebell training simultaneously works your cardio endurance while building muscle strength, balance, and flexibility.

One of the best cardio exercises for weight loss is jumping rope. It’s not only a calorie blaster but helps build bone density, strengthens your legs, and makes your heart stronger. 

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Fun fact: you’d have to run an eight-minute mile to work off more calories than you can burn jumping rope. An additional bonus is that, if done correctly, this exercise is a lower impact than running.

Jumping rope is also a great form of plyometric workout , where both feet are off the ground. Plyometrics get your heart pumping and burn calories quickly and effectively. Other forms of plyometrics include exercises like:

If jumping rope sounds like a fun way to incorporate cardio into your routine, check out this 15-minute jump rope and bodyweight workout to try at home or the gym. 

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Once used to train only elite athletes, High-Intensity Interval Training (HIIT ) is now mainstream and can be incorporated into many workout routines. 

HIIT is a type of workout where you give maximum effort through quick, intense bursts of exercise followed by short recovery periods. HIIT workouts train and condition both your aerobic and anaerobic energy systems. This exercise increases your heart rate and improves your cardiovascular fitness level while burning more fat and calories in less time.

This type of training can be done with running, swimming, cycling, elliptical machines, and weights. Most programs will have you push hard for between 20-30 seconds, with a short 10-20 second rest in between. With HIIT, a lack of time is no excuse: a 20-minute HIIT session is more effective at burning calories and fat overall than a 60-minute jog.

Best Cardio Workouts For Weight Loss

Remember when you were a kid and riding your bike was the best part of the day? Good news: it’s great for adults, as well!

Cycling is a low-impact exercise that increases your heart health, strengthens your leg muscles, and burns some serious calories. Outdoor cycling also fills your need for fresh air and vitamin D .

But not everyone feels comfortable biking outside or has the financial means to purchase a brand new bike. If that’s the case, indoor cycling is an excellent option. According to The American Council of Sports Medicine, an average person burns between 400-600 calories in a 45-minute class. 

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Rowing is a full-body exercise that works the biceps, triceps, shoulders, back, glutes, quads, and hamstrings. In addition to all this strength training, keep in mind that the cardio benefits of rowing are intense! According to Harvard Health Studies , rowing burns between 250-300 calories in a 30-minute session. 

Give some of these cardio workouts a try to lose fat, keep your heart healthy, and speed up your weight loss. Paired with strength training, it’s an unbeatable combination that will have you feeling fit, lean, and strong.

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Top 5 Exercises For Fat Loss

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Best Exercises For Weight Loss You Should Do At The Gym

Weight lifting, also known as resistance training, has been practised for centuries as a way of building muscular strength. Research shows that resistance training, whether done via body weight, resistance bands or machines, dumbbells or free weights, not only helps us build strength, but also improves muscle size and can help counteract age-related muscle loss.

More recently it’s become popular among those looking to lose weight. While exercises such as running and cycling are indeed effective for reducing body fat, these activities can simultaneously decrease muscle size, leading to weaker muscles and greater perceived weight loss, as muscle is more dense than fat. But unlike endurance exercises, evidence shows resistance training not only has beneficial effects on reducing body fat, it also increases muscle size and strength.

When we exercise, our muscles need more energy than they do when resting. This energy comes from our muscles’ ability to break down fat and carbohydrate (stored within the muscle, liver and fat tissue) with the help of oxygen. So during exercise, we breathe faster and our heart works harder to pump more oxygen, fat, and carbohydrate to our exercising muscles.

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What is less obvious, however, is that after we’ve finished exercising, oxygen uptake actually remains elevated in order to restore muscles to their resting state by breaking down stored fat and carbohydrates. This phenomenon is called excess post-exercise oxygen consumption (EPOC) – though more commonly known as the “after-burn effect”. It describes how long oxygen uptake remains elevated after exercise in order to help the muscles recover.

The extent and duration of the after-burn effect is determined by the type, length, and intensity of exercise, as well as fitness level and diet. Longer-lasting exercise that uses multiple large muscles, performed to or near fatigue, results in higher and longer-lasting after-burn.

High-intensity interval training (HIIT) and high intensity resistance training are most effective at elevating both short and long-term after-burn. The reason HIIT-type exercises are thought to be more effective than steady-state endurance exercise is because of the increased fatigue associated with HIIT. This fatigue leads to more oxygen and energy required over a prolonged period to repair damaged muscle and replenish depleted energy stores. As such, resistance exercise is an effective way to lose excess fat due to the high calorie cost of the actual training session, and the

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