When it comes to losing weight, it’s essential to have a plan that combines intensity, consistency, and variety. Many people think that spending hours on a treadmill is the best way to burn calories, but as a trainer, I’ve seen how combining strength training with targeted cardio workouts yields the best results. The most effective weight loss workouts allow you to move and work multiple muscle groups to maximize calorie burning. This approach helps you lose weight more effectively and build muscle, which naturally increases your metabolism. By working with a combination of cardio, strength, and high-intensity interval training (HIIT), you’ll see results faster than with cardio alone.
The weight loss exercises below are not about repeating the same movements or lifting the heaviest weights. Instead, they are designed to challenge your endurance, improve muscle tone and boost metabolism through a carefully selected balance of exercises.
Every workout pushes you over the edge, creating what’s called an “afterburn effect” or excess post-exercise oxygen consumption (EPOC), where your body continues to burn calories long after the workout is over. training. This is particularly effective for weight loss because it keeps your body in fat-burning mode throughout the day without requiring extreme measures or hours at the gym.
Incorporating these five weight loss workouts into your routine a few times a week will give you the structure and support needed to see lasting changes. They’re versatile, so you can fit them into your current schedule and can be done at home or at the gym with minimal equipment. Combined with a balanced diet and recovery time, these weight loss workouts will make weight loss more achievable and enjoyable, helping you stay motivated and committed to your fitness journey.
Now let’s get into each workout so you can get started on the path to becoming a leaner, stronger person!
Workout #1: Metabolic Circuit
What you need: Dumbbells, a mat and a timer. This quick circuit workout combines cardio and strength moves to get your heart rate up and keep your metabolism revving long after the session. Try to complete the circuit in about 20 to 30 minutes.
The routine:
- Jump Squats (3 sets of 12 reps)
- Dumbbell Thrusters (3 sets of 12 reps)
- Mountain climbers (3 sets of 30 seconds)
- Russian twists with dumbbell (3 sets of 20 twists)
Instructions: Perform each exercise back to back with minimal rest between movements. After completing one round of all exercises, rest for 1-2 minutes and repeat for a total of 3 rounds.
1. Jump squats

- Stand with your feet shoulder-width apart, squat down, then explode with a jump.
- Land softly, absorbing the impact with your knees, and go straight to the next repetition.
2. Dumbbell Thrusters


- Hold the dumbbells at shoulder height.
- Crouch down.
- Drive the weights overhead as you stand up.
- Lower the weights to the shoulders and repeat.
3. Mountaineers


- Start in a high plank.
- Bring one knee toward your chest.
- Quickly change legs.
- Continue alternating legs quickly while keeping your core engaged.
4. Dumbbell Russian Twists
- Sit on the floor holding a dumbbell in both hands, leaning back slightly.
- Rotate your torso by moving the dumbbell from side to side while keeping your core tight.
Workout #2: Tabata HIIT Session
What you need: A timer and a mat. Tabata is a form of high-intensity interval training with 20 seconds of maximum effort followed by 10 seconds of rest. This quick and intense workout is great for burning calories in a short time.
The routine:
- High knees (8 sets of 20 seconds, 10 seconds off)
- Burpees (8 sets of 20 seconds on, 10 seconds off)
- Bicycle Crunches (8 sets of 20 seconds on, 10 seconds off)
Instructions: Perform each exercise for 20 seconds at maximum intensity, followed by 10 seconds of rest. Complete 8 sets of each movement before moving on to the next one. Take a one-minute break between exercises if necessary.
1. High knees


- Stand with your feet hip-width apart.
- Run in place, bringing your knees as high as possible.
- Lead your arms to keep pace and keep your core engaged.
2. Burpees


- Stand up straight.
- Crouch down.
- Place hands on the floor.
- Return to a high plank.
- Perform a push-up.
- Place the feet back in the hands.
- Explode into a jump, extending your arms overhead.
3. Bike crunches


- Lie on your back.
- Place your hands behind your head and lift your legs.
- Bring your elbow to the opposite knee while straightening the other leg.
- Switch sides.
Workout #3: Strength and Cardio Combo
What you need: Dumbbells and a timer. This workout mixes strength exercises with cardio bursts, maximizing calorie burn and muscle activation. Allow approximately 30 to 40 minutes to complete this workout.
The routine:
- Dumbbell lunges (3 sets of 12 reps per leg)
- Jump rope (3 sets of 1 minute)
- Push-ups (3 sets of 15 reps)
- Plank Jacks (3 sets of 30 seconds)
Instructions: Perform each exercise in order, taking 1 minute of rest after each round. Complete three rounds in total.
1. Dumbbell Lunges
- Stand straight and hold a dumbbell in each hand.
- Step forward with one leg and lower yourself until both knees are bent 90 degrees.
- Push the front foot to return to the starting position.
- Change legs.
2. Jump rope


- Jump continuously while keeping your core tight and your shoulders relaxed.
- Aim for a steady pace to raise your heart rate.
3. Push-ups


- Start in plank position.
- Bend your elbows and lower your body until your chest is just above the floor.
- Keep your elbows close to your body and maintain a straight line from head to heels.
- Push back.
4. Board jacks


- Start in plank position, spread your feet apart, then move back together.
- Keep your core engaged to maintain a stable plank position throughout.
Workout #4: Endurance Builder
What you need: Resistance bands and a stability ball. This workout improves muscular endurance, essential for longer workouts and burning more calories over time. Allow 30 to 40 minutes to complete the circuit.
The routine:
- Squats with resistance band (3 sets of 15 reps)
- Ball Pass Crunches (3 sets of 12 reps)
- Resistance Band Rows (3 sets of 15 reps)
Instructions: Perform the exercises in a circuit, resting 30 seconds between each movement. After completing one round, rest for 1 minute and repeat for three rounds.
1. Squats with resistance band


- Stand on a resistance band with the ends at shoulder height.
- Squat down, keeping the band under tension, then return to a standing position.
2. Ball passing crunches
- Lie on your back holding a stability ball in your hands.
- Hold on, bring the ball to your feet and pass it to your legs.
- Lower down and repeat, alternating passes with each repetition.
3. Resistance Band Rows
- Attach the band to a secure point at chest height, hold the ends and step back.
- Pull the band toward your torso, squeezing your shoulder blades, then release.
Workout #5: Full Body Burner
What you need: Kettlebell, mat and timer. This workout mixes full-body movements to keep you moving and target all major muscle groups. Set aside 20 to 30 minutes for this effective fat burner.
The routine:
- Kettlebell Swings (3 sets of 15 reps)
- Bodyweight squats (3 sets of 20 reps)
- Plank Shoulder Taps (3 sets of 30 seconds)
Instructions: Do each exercise back to back with minimal rest between movements. Rest for 1-2 minutes after each round, aiming for a total of 3 rounds.
1. Kettlebell Swings


- Stand with your feet shoulder-width apart.
- Hold the kettlebell with both hands.
- Hinge at your hips, swing the kettlebell back and use your glutes to swing it forward.
2. Bodyweight Squats


- Stand with your feet shoulder-width apart.
- Squat down until your thighs are parallel to the floor.
- Push through your heels to return to the starting position.
3. Board shoulder taps


- Start in a high plank.
- Raise one hand to tap the opposite shoulder.
- Alternate hands, keeping your body tight and your hips stable.
Tyler Read, BSc, CPT
Tyler Read is a personal trainer and has been involved in the health and fitness industry for 15 years. Learn more about Tyler
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