Embarking on a weight loss journey often comes with the desire to achieve lasting results. While diet is crucial, incorporating effective exercise into your routine can significantly improve your progress and overall health. I recommend these five workouts to support long-term weight loss goals by targeting various muscle groups, boosting metabolism, and improving cardiovascular health. Whether you’re a beginner or a fitness enthusiast, these routines can be customized based on your fitness level and preferences.
Consider combining them with a balanced diet and adequate rest for optimal results. Consistency and dedication are key, so stay committed to your goals and celebrate your progress along the way. With persistence and determination, you can achieve and maintain your desired weight while enjoying improved health and vitality.
Keep reading to learn all about my five best workouts for long-term weight loss.
Workout #1: High-Intensity Interval Training (HIIT)
If you’re looking for productive workouts to promote long-term weight loss, high-intensity interval training (HIIT) is absolutely worth your attention.
HIIT is a popular and effective training method alternating short bursts of intense exercise with brief recovery periods. This workout maximizes calorie burn during and after training, making it a great choice for weight loss.
1. Burpees
Start in a standing position. Squat down and place your hands on the floor. Step your feet back and land in a plank position. Perform a push-up, then return your feet to the squat position. Jump explosively into the air, extending your arms overhead. Repeat for 15 to 20 repetitions.
2. Mountaineers
Start in a plank position with your hands directly under your shoulders. Drive one knee toward your chest, then quickly switch legs. Continue alternating legs at a rapid pace. Aim for 30 to 40 reps on each leg.
3. Jump squats
Stand with your feet shoulder-width apart. Lower yourself into a squat position, keeping your chest up and your weight on your heels. Jump explosively into the air as you reach the ceiling. Land softly and immediately lower into the next squat. Perform 15 to 20 repetitions.
Workout #2: Circuit Training
Circuit training involves performing a series of consecutive exercises with minimal rest in between. This workout builds strength and endurance and keeps your heart rate elevated, leading to increased calorie burn.
1. Squat press
Hold a pair of dumbbells at shoulder height with your palms facing forward. Lower into a squat, keeping your chest up and your knees behind your toes. As you stand, press the dumbbells overhead. Lower the dumbbells to shoulder height and repeat for 12 to 15 repetitions.
2. Lunges with bicep curls
Hold a dumbbell in each hand with your arms extended at your sides. Step forward with your right foot in a lunge position. As you lunge, curl the dumbbells toward your shoulders. Return to the starting position and repeat on the opposite side. Perform 10 to 12 lunges on each leg.
3. Rows of boards
Start in plank position with a dumbbell in each hand. Row the dumbbell straight toward your hip, keeping your core engaged. Lower the dumbbell to the floor and repeat on the left side. Aim for 12 to 15 reps on each arm.
Workout #3: Strength Training
Strength training involves using resistance, such as weights or resistance bands, to build muscle mass and increase metabolism. By increasing lean muscle mass, your body becomes more efficient at burning calories, even at rest.
1. Deadlifts
Stand with your feet hip-width apart, holding a barbell or pair of dumbbells in front of your thighs. Hinge at your hips and lower the weight toward the floor while keeping your back flat. Push through your heels to return to the starting position, squeezing your glutes. Repeat for 10 to 12 repetitions.
2. Bench press
Lie on a flat bench with a barbell or dumbbells held at chest level, palms facing you. Lower the weight toward your chest, keeping your elbows at a 45-degree angle. Press the weight back to the starting position, fully extending your arms. Repeat for 10 to 12 repetitions.
3. Lunges with overhead press
Hold a pair of dumbbells at shoulder height with your palms facing forward. Step forward with your right foot in a lunge position. As you lunge, press the dumbbells overhead. Return to the starting position and repeat on the opposite side. Perform 10 to 12 lunges on each leg.
Workout #4: Plyometric Workout
Plyometric exercises are dynamic movements that involve explosive jumps and rapid bursts of energy. They improve cardiovascular fitness, increase muscle power and burn calories efficiently.
1. Jumping Jacks
Start in a standing position with your feet together and your arms at your sides. Jump your feet out to the sides while simultaneously raising your arms above your head. Return to the starting position by jumping your feet together and lowering your arms. Perform three sets of 20 to 30 repetitions, with 30 seconds of rest between sets.
2. Box Jumps
Stand in front of a sturdy box or platform with your feet hip-width apart. Bend your knees and swing your arms back. Jump explosively onto the box and land softly with both feet. Go down one foot at a time or jump if you’re comfortable. Perform three sets of 10 to 12 repetitions, resting 60 seconds between sets.
3. Jump squats
Start in a squatting position with your feet shoulder-width apart and your knees slightly bent. Jump explosively into the air, extending your arms overhead. Land gently in a crouch and immediately jump again. Perform three sets of 15 to 20 repetitions, resting 45 seconds between sets.
Workout #5: Tabata Workout
Tabata training is high-intensity interval training (HIIT) that consists of short bursts of intense exercise followed by brief rest periods. It’s one of the most effective workouts for promoting long-term weight loss, burning calories, and increasing your cardiovascular endurance.
1. Skipped lunges
Start in a lunge position with your right foot forward and your left foot back. Lower yourself into a lunge, making sure your front knee is at a 90-degree angle and your back knee hovers just above the floor. Jump explosively by changing the position of your legs in the air. Land gently in a lunge with your left foot forward and your right foot back. Continue alternating legs for 20 seconds, followed by 10 seconds of rest. Repeat for eight rounds.
2. Board jacks
Start in a high plank position with your wrists under your shoulders and your body forming a straight line from head to heels. Keeping your core engaged and your hips stable, jump wide with both feet. Immediately put your feet back together. Continue jumping in and out for 20 seconds, followed by 10 seconds of rest. Repeat for eight rounds.
3. Bike crunches
Lie on your back with your hands behind your head and your legs raised, knees bent at a 90-degree angle. Engage your core and lift your shoulders off the floor. Rotate your torso by bringing your right elbow toward your left knee while straightening your right leg. Switch sides by bringing your left elbow toward your right knee while straightening your left leg. Continue alternating sides in a pedaling motion for 20 seconds, followed by 10 seconds of rest. Repeat for eight rounds.
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