There are plenty of workouts for weight loss beginners, but not all of them are created equal. In fact, many of the most popular weight loss routines might not be the best choice for you and your needs.

If you’re looking for a workout routine that will help you lose weight fast, then we’ve got some bad news: it doesn’t exist. But if you’re looking for a workout routine that will help you lose weight in a healthy way while also improving your health and fitness level, then read on! In this article, we’ll discuss some of the best workouts for weight loss beginners.

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Best Workout For Weight Loss For Beginners

When you’re trying to lose weight and speed up fat loss, it’s such an accomplished feeling to see results after counting calories and working out hard for a good stretch of time. But it’s kind of a downer if you haven’t reached your goal and feel like you’re stuck in neutral. If your scale is no longer moving downwards, you’ve hit the dreaded weight loss plateau. It’s not uncommon for weight loss to slow down and even stop a bit, but we have some ways to kick up your routine with these ultra-toning exercises.

According to Mayo Clinic, when you first start a weight loss journey and drop calories, your body gets energy from glycogen. As your weight loss continues, you lose fat and muscle. Your metabolism decreases, and you burn fewer calories than you did when you kicked off your journey. It’s really not fair—you’re doing exactly what you were, so why isn’t it working? Well, when whatever calories you torch equals the same amount of calories you’re consuming, you’ve plateaued.

In order to get back on track to losing weight again, it’s important to exercise more or lessen the number of calories you consume. We spoke with Victoria Brady, a personal trainer on Fyt, the nation’s largest personal training service that makes fitness under the expert guidance of an in-person or virtual, certified fitness professional convenient and accessible for everyone. Brady gave us the following exercises that will help you speed up fat loss and achieve your fitness goal. Read on, and next up, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Plyometric (or Jump) Squats

woman demonstrating jump squat to speed up fat loss
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Brady explains, “Because your largest muscle groups are in your back and the lower body (glutes, quadriceps), doing exercises that work in this area can speed up fat loss.” She continues, “Essentially, the larger the muscle group you work with, the more calories you will burn. With the addition of a jump, you take the traditional squat to a new level of intensity.”

Adding a plyometric squat to your leg day regimen is an awesome way to sculpt lean muscle in your glutes and quads while shrinking fat. Here’s how to do it.

Assume a wide stance. Bend at your knees while keeping them in line with your toes, and go down into a squat. According to Brady, make sure your core is strong and your back is solid as you lengthen through your legs by jumping up in the air a few inches off the floor and landing gracefully back down on the balls of your feet. This counts as 1 rep. Complete 3 sets of 15 reps.

Plyometric (or Jump) Lunges

man doing walking lunges to speed up fat loss
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“Like squats, lunges require multiple joints and engage the larger muscle groups in your lower body, allowing for more significant calorie burn while building lean muscle (toning),” Brady tells us. “And like the plyometric version of the squat, jump lunges also increase the intensity of your standard lunge, boosting fat burn,” she adds.

How do you do plyometric (or jump) lunges? Well, you’ll begin in a standing position with your feet shoulder-width distance apart. Jump while moving your left leg forward and your right leg back to assume a lunge. Both knees should be kept at a 90-degree angle. Brady continues to instruct, “Jump up a few inches off the floor, and switch your legs midair to land in a lunge with your right leg in front. Continue jumping back and forth with little to no pauses between jumps.” Complete 3 sets of 10 reps.

Walking Lunges with Weights

woman lunges with dumbbells by beach
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If you’re already a fan of going on daily strolls, incorporating walking lunges with weights into your routine makes the workout more challenging and really helps speed up fat loss. Brady says you will also enjoy the benefit of enhanced core stability, balance, and coordination.

She instructs, “With dumbbells at the side of your hips, keep your arms straight and your shoulders back to maintain an upright position. You will begin by stepping forward with your right foot, ensuring your knee doesn’t go over your toes. Kneeling tall over the back leg, move your left foot forward in front of your right foot into a lunge position.” This counts as 1 rep. Complete 4 sets of 10 reps.

Stair Climber

woman close-up using stair climber at gym to melt belly fat fast
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Sure, you may glance at the stair climber and think it’s yet another “cardio” machine, but don’t underestimate the power of this piece of gym equipment. Brady says it helps accelerate fat loss while putting less pressure on your joints and gives your lower body a great tone-up. “Compared to other cardio equipment in the gym, you burn more calories on the stair climber than you would walking on the treadmill in the same amount of time, and you reap the benefits of toning your quads, sculpting your calves, and lifting your glutes,” she stresses.

Brady explains the best workouts you can do on the stair climber include fat burner modalities or interval training. If you’re game for a challenge, she put together a workout that will torch those calories quickly, which she calls the Fat-Blasting Stair Climber Workout.

“Perform 30 seconds of jogging up the stairs at a high intensity (9—10 RPE or at least 70% of your maximum effort); 30 seconds of kickbacks (as you’re walking up the stairs, kick your legs backward) at a lower intensity (3—5 RPE or 30% to 40% of your maximum effort),” Brady instructs. Perform 10 intervals of this regimen.

Burpee

woman doing burpees exercise in gym to speed up fat loss
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This exercise strengthens your hip, glute, leg, abdominal, chest, arm, and shoulder muscles. It targets the whole body, which makes it such a great calorie burner.

You’ll begin with your feet positioned hip-width distance apart and your arms over your head. Lower down into a squat with your hands on the ground. “Extend your feet back to form a plank position in one quick motion. Bend your arms until your chest almost touches the floor, then push back up to full extension. In another quick movement, return to the squat position, and jump up to land back at the starting position,” Brady explains. This counts as 1 rep. Complete 3 sets of 8 reps

Best Workout For Weight Loss In Gym

When you’re looking to drop pounds, the basic formula is pretty simple: eat less and move more. But there are obviously ways you can optimize this formula.

When it comes to moving, “two types of workouts will burn more calories than the ‘traditional’ workout,” says Franklin Antoian, personal trainer and founder of iBodyFit.com. “Endurance-type workouts—think a marathoner or long-distance swimmer—burn a lot of calories, simply because it takes a lot of energy to work out for 2 hours or so.” The other type is a little easier on your schedule: short, high-intensity bouts, which burn calories both during and after, thanks to that metabolism-boosting effect known as the “afterburn.”

These 10 workouts—from Antoian and coach Lisa Reed, M.S., C.S.C.S., owner of Lisa Reed Fitness in the Washington, D.C. area—get your calorie burn up and your waist size down. Plus, they don’t require two hours—except for maybe the last one!

Before your session of choice, Reed recommends a simple dynamic warmup to get your muscles ready and help prevent injury.

WARMUP

Do 25 yards or 20-30 seconds each of:

  • Skips (traveling or stationary)
  • Buttkicks (traveling or stationary)
  • Frankenstein walks/kicks
  • Walking (or stationary) knee hugs
  • Walking (or alternating) lunges
  • Walking (or alternating) lateral lunges
  • Walkout pushups

1. Basic Bodyweight Workout

“No gym? No problem. Speed up this circuit of bodyweight exercises to burn calories anywhere, anytime,” says Antoian. Do the circuit of exercises for one minute each four times through, resting for 30 seconds before repeating, for a 30-minute session.

Do this circuit 3–4 times. Do 1 minute each of:

  • Pushups
  • Jumping jacks
  • Forward-backward lunges (30 seconds each leg)
  • V sit-ups
  • Side-stepping squats (30 seconds each leg)
  • Burpees
  • Mountain climbers

2. Beast Mode Bodyweight Workout

“This bodyweight circuit workout raises your body temperature and increases your metabolism,” Reed says. Do the main circuit two or three times through, resting as little as possible. Then finish with the cardio burnout.

Do this circuit 2–3 times. Do 30 seconds each of:

  • Isometric squats
  • Squats
  • Sumo squat jumps
  • Wide-hand push-ups
  • Renegade rows with pushups between
  • Side plank rotations with reach
  • Reverse lunges (right)
  • Reverse lunges (right)
  • Plank tricep get-ups (right-arm lead)
  • Plank tricep get-ups (left-arm lead)
  • Windshield wipers

Then do 30 seconds each of:

  • Speed squats
  • Quick feet
  • Skater jumps
  • Speed jumping jacks
  • High-knee stationary sprint
  • Burpees

3. Classic Gym Circuit

“If you’re short on time and are happy with a basic workout, try this tried-and-true circuit,” Antoian says. Do the whole thing 3 to 5 times through, with little to no rest in between exercises and sets, and use a heavy enough weight that it’s tough to finish the last few reps.

Do the following as a circuit 3–5 times:

  • 20 leg presses
  • 15 dumbbell squats with shoulder press
  • 15 hamstring curls
  • 15 bench presses
  • 25 cable rows
  • 10 dumbbell bicep curls
  • 10 tricep pressdowns
  • 25 crunches

4. Tabata

The definition of high intensity, tabatas have you alternating 20 seconds of hard effort with 10 seconds of rest, straight through for four minutes. “The best thing about the Tabata workout is that you can perform these short, intense routines with your own body weight in the comfort of your own home,” Reed says. “Tabata raises your heart rate, pumps up your muscles, and increases your fitness level.” These ones will have you alternating two exercises targeting the same muscle groups, and going from one to the next provides a kickbutt workout in 24 minutes.

A. Lower-body tabata #1 (do circuit 4 times)

  • 20 seconds of speed squats
  • 10 seconds rest
  • 20 seconds isometric squat hold
  • 10 seconds rest

B. Lower-body tabata #2 (do circuit 4 times)

  • 20 seconds of walking lunges
  • 10 seconds rest
  • 20 seconds of squat jumps
  • 10 seconds rest

C. Upper-body tabata #1 (do circuit 4 times)

  • 20 seconds of dumbbell bentover rows
  • 10 seconds rest
  • 20 seconds of dumbbell chest press
  • 10 seconds rest

D. Upper-body tabata #2 (do circuit 4 times)

  • 20 seconds of dumbbell bicep curls
  • 10 seconds rest
  • 20 seconds of dumbbell tricep kickbacks
  • 10 seconds rest

E. Cardio tabata (do circuit 4 times)

  • 20 seconds of skater jumps
  • 10 seconds rest
  • 20 seconds of frog jumps
  • 10 seconds rest

F. Tabata abs (do circuit 4 times)

  • 20 seconds of bicycle crunches
  • 10 seconds rest
  • 20 seconds of supermans

5. Battle Ropes

“If you’ve never incorporated battle ropes into your training, you’ll soon find out why they burn so many calories so quickly,” says Antoian. “Repeat this workout four times for an ultra kick-butt 20 minute workout.”

  • 1 minute of rope alternating arm waves
  • 30 seconds of pushups
  • 1 minute of rope double-arm slam jumping waves
  • 30 seconds of bicycle crunches
  • 1 minute of rope outside circles
  • 30 seconds of mountain climbers
  • 30 seconds of rest

6. Killer Kettlebells

“Training with kettlebells is very beneficial because they improve your body composition, generate total body power, and build strength simultaneously,” says Reed. “Due to how the weight is distributed, kettlebells force your muscles to counterbalance, improving your stability and balance as well.” These exercises should all be performed unilaterally, meaning with one arm at a time, which further engages the core. Go from one move to the next, then rest for a minute or two before repeating the whole thing two more times.

Do 10 reps each arm or leg. Perform the complete group of exercises as a circuit, doing 3 circuits total.

  • Single-arm swings
  • Squat to single-arm overhead press
  • Single-arm bentover rows
  • Single-leg Russian deadlifts
  • 1-2 minutes rest

7. TRX Training

TRX workouts not only increase total body strength to burn more calories throughout the day, but will also increase your heart rate to help improve body composition. In addition, the TRX engages more muscles of your core. With all of your core muscles being worked, you will condition your entire body and get tight lower abs at the same time!

Perform each exercise on the TRX for 30 seconds each:

Set 1 (do 3 times)

  • TRX squat jumps
  • TRX push-ups
  • TR pull-ups

Set 2 (do 3 times)

  • TRX reverse lunge to knee up (each side)
  • TRX tricep extensions
  • TRX bicep curls

Set 3 (do 3 times)

  • TRX hamstring curls
  • TRX pike-ups

Set 4 (do 3 times)

  • Side oblique crunches (each side)

8. Fiery 50

“The combo of sprinting, getting down to do abs, and then jumping as high in the air as you can for the burpees is a sure way to tear through some calories,” Antoian says. Repeat the workout five to 10 times with no rest between exercises and just one minute between rounds.

  • 50-yard sprint
  • 50 sit-ups
  • 50-yard reverse sprint (run backwards)
  • 50 reverse sit-ups
  • 10 burpees

9. Metabolic Strength

“A metabolic workout increases your strength and stamina, burns fat, and increases your metabolism to boost energy and weight loss,” Reed says. The secret is not scrimping on the load and going from one exercise to the next with little break.

Do each move for 45 seconds with enough weight that you’re pretty wasted as the time runs out—Reed suggests using the same amount on the first four exercises, and the same (lighter) load for the last three. At the end of the circuit, rest for two to three minutes before doing the whole thing another time or even two.

Do the circuit 2–3 times

  • Barbell squat
  • Barbell push press
  • Barbell front squat
  • Barbell bentover row
  • Pushups
  • Barbell skull crushers
  • Barbell standing bicep curls
  • Barbell walking lunges

10. Try-a-Tri

We’d be remiss to totally ignore those long-duration workouts Antoian mentioned. “Hit the road, trails, and water for this long-duration calorie-burning workout,” he says. “As a bonus, you’ll be prepping yourself for a beginner triathlon.” Take only as long a break as it takes for your to transition between events (swimsuit to biking clothes, etc.).

  • Swim a quarter mile (in a pool, lake, ocean)
  • Bike 10 miles (outdoors or in)
  • Run 3 miles (outdoors or in)

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