Gym Workout Routine For Losing Weight

Burn extra calories with this 30-minute full body fat burning workout routine. A set of 10 compound movements to strengthen your heart and lungs, boost your metabolism and tighten your body!

1. Reverse lunge shoulder press: 30 seconds + 30 seconds. Start with your feet shoulder-width apart and position the dumbbells at your shoulders. Take a step back with your right leg and lunge. As you stand back up, push the dumbbells up and lift your right knee to waist level. Repeat for 30 seconds and then switch legs.

2. Alternating dumbbell swing: 60 seconds. Hold a dumbbell in your right hand, squat, and bring the dumbbell between your legs. Stand up, swing the dumbbell up to about chest height, and switch it to your left hand.

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3. Chest press legs extended: 45 seconds. Lie on your back holding a dumbbell in each hand and raise your legs to a 45-degree angle. Push the dumbbells up toward the ceiling, with your palms facing your feet and your arms directly above your shoulders.

4. Curtsy lunge side kick raise: 30 seconds + 30 seconds. Stand with a dumbbell in your right hand, take a big step back with your left leg, crossing it behind the right, and lunge. As you stand up, kick your left leg out to the side and raise the dumbbell up to shoulder height.

5. Balance chop: 30 seconds + 30 seconds. Hold the dumbbell with both hands, rotate your torso to the left and raise the dumbbell above your head. Lift your right knee as you rotate your torso to the right, and bring the dumbbell diagonally across the body until it’s close to your right hip.

Day Weight Loss Workout Plan For Beginners!

6. Plank straight arm kickback: 45 seconds. Get into a plank position, with your wrists under your shoulders and your feet hip-width apart. Lift one arm up and back, keeping it straight. Lower your arm to the starting position, repeat, and switch sides.

7. Wood chop: 30 seconds + 30 seconds. Stand with your feet shoulder-width apart and hold a dumbbell with both hands. Rotate your torso to the right and raise the dumbbell until it’s over your right shoulder. Squat as you rotate your torso to the left, and bring the dumbbell diagonally across the body until it’s close to your left hip. Repeat for 30 seconds and switch sides.

8. Split squat curl: 30 seconds + 30 seconds. Start in a split leg position, with one leg forward and one leg back. Flex your knees, lower your hips, squeeze the biceps, and curl. Lower your arms as you stand back up, repeat for 30 seconds and switch leg positions.

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9. Thrusters: 45 seconds. Hold the dumbbells in front of your shoulders with the palms facing your body. Squat and, as you stand up, extend your arms above your head.

10. Plank rotation: 45 seconds. Get into a plank position, with your hands under your shoulders, your feet a little wider than hip-width apart, and hold a dumbbell in each hand. Twist your torso and lift your left hand toward the ceiling. Bring your left hand back to the initial position and repeat on the right side.

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Move quickly from one exercise to the next while performing this 15-Minute Abs & Obliques Superset. Supersets help you finish your …Fact: people who lose weight slowly and consistently are more likely to keep it off, and that's exactly what you'll do with this three-month workout plan, developed by NASM-certified trainers Jess Cifelli, a master instructor at CycleBar in Wyckoff, NJ, and Gretchen Raddatz, a master coach at Row House in New York City. While shedding pounds fast can be satisfying, you won't find any crash diets or intense workout regimens here. Instead, you'll steadily tackle your goals with a mix of cardio, strength, and toning exercises, then take the weekends off so you can grocery shop and meal prep for the week ahead. (Like any workout routine, this one works best with a balanced nutrition plan.) Ready to get started? Keep reading for the workouts.

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These first few weeks will help you build a foundation for the rest of the plan. Use added weight only when you feel stable and confident in the movements, Cifelli told . As you move into the second and third weeks, you'll notice that you can add weight and start to limit your rest to a few seconds while increasing your work time. These three weeks should allow progression in weight, repetitions, or both.

Perform eight to 12 reps of the moves in each circuit, unless otherwise noted. Use light to moderate free weights for any exercises that require them.

Aim for 45 minutes to an hour of high-intensity intervals or intense cardio. (One of the workouts below can help get you started.) Warm up with a 10-minute jog and cool down with some static stretching.

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Perform each exercise in the circuit for 20 to 30 seconds, resting for 30 seconds in between. Use light to moderate free weights for any exercises that require them.

Perform the exercises in each circuit for 20 to 30 seconds, resting for 30 seconds in between. Use light to moderate free weights for any exercises that require them.

At this point in the plan, you'll be getting stronger, Cifelli said. Limit your rest time and increase your work time to yield better results.

Day At Home Workout Plan To Lose Weight

Perform 10 to 15 reps of the moves in each circuit, unless otherwise noted. Use moderate free weights for any exercises that require them.

Perform each exercise in the circuit for 30 to 60 seconds, resting for 15 to 30 seconds in between. Use moderate free weights for any exercises that require them.

The second part of this plan adds more complex movements that will hit your upper and lower body while testing your balance, Raddatz told .

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Perform each dynamic stretch in the circuit for 45 seconds, resting for 15 seconds in between. Once you've completed the stretches, finish warming up by jumping rope. Do three sets of 100 jumps, resting for one minute in between.

Use moderate free weights for any exercises that require them. Once you've completed the circuits, end your workout with five minutes of static stretching.

Perform each exercise in the circuit for 40 seconds, resting for one minute in between the first week, 45 seconds the second week, and 30 seconds the third week. Use moderate free weights for any exercises that require them. Once you've completed the circuits, end your workout with five minutes of static stretching.

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Complete this 24-minute running HIIT workout. Warm up with a seven-minute light or fast jog, and cool down with another three minutes of jogging and some static stretching.

Perform each dynamic stretch in the circuit for 30 seconds, resting for 10 seconds in between. Once you've completed the stretches, finish warming up by jumping rope. Do three sets of 100 jumps, resting for one minute in between.

Use a heavy set of free weights for these exercises. Once you've completed the circuits, end your workout with five minutes of static stretching.

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Perform each dynamic stretch in the circuit for 45 seconds, resting for 15 seconds in between. Once you've completed the stretches, finish warming up with 40 seconds each of high knees, jumping jacks, and squats, resting for 20 seconds between each exercise.

Perform each exercise in the circuit for 40 seconds, resting for 20 seconds in between. Use a heavy set of free weights for these exercises, and try to increase the number of reps you squeeze into that 40-second window each week. Once you've completed the circuits, end your workout with five minutes of static stretching.

Do a Tabata-style workout, which focuses on 20 seconds of effort, followed by a 10-second rest. Choose from one of the workouts below.

Burn Fat & Build Muscle 10 Week Workout Plan

Perform each dynamic stretch in the circuit for 30 seconds, resting for 10 seconds in between. Once you've completed the stretches, finish warming up with 40 seconds each of high knees, jumping jacks, and squats, resting for 20 seconds between each exercise.

Perform these exercises with a set of heavy free weights or a medicine ball. Once you've completed the circuits, end your workout with five minutes of static stretching.