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Gym Workout To Lose Weight [8 Exercises]

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Gym Workout To Lose Weight

Gym Workout To Lose Weight: It is not easy to lose weight. There is no magic pill that will help you. You must burn more calories than you eat. You need to eat a healthy diet and do cardio and strength exercises. Read on to know more about gym workout to lose weight.

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Gym Workout To Shed Pounds

Gym Workout To Lose Weight

Getting rid of excess weight is not a simple task. There is no miracle drug that can assist you in this situation. You need to make sure that you burn more calories than you consume. You must choose a nutritious diet and participate in cardiovascular and strength training.

4 Cardio Workouts to Lose Weight

Cardiovascular activities, also known as cardio, increase your heart rate. These are the best types of exercise to lose weight, according to Multazim Shaikh (a FamFits nutritionist and fitness trainer). The higher your heart beat, the more fat you will burn.

The Mayo Clinic estimates that you will need to exercise moderately for weight loss. This can be done in 60 minutes each day, five days per week.

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You can divide your cardio into three shorter exercises if you are short on time. Exercise for 20 minutes before you go to work, then walk for 20 during lunch breaks, and then exercise for 20 after eating. Continue reading to know more about the gym workout to lose weight.

These cardio exercises can help you lose weight:

1. Cardiovascular exercise of low intensity

You don’t need to do strenuous exercise to lose weight. If you are a beginner or have physical limitations, low-intensity exercise can help you lose weight and burn calories.

These exercises include running, biking, power walking and swimming. As you get used to the new habit, start slowly and gradually increase the intensity.

You should aim to do 60 minutes of cardio five days a week. As you gain strength, carry hand weights when running, walking, or doing aerobics.

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2. Rope jump

According to Shaikh, jumping rope improves coordination, cognitive function, and heart rate. It also allows you to burn nearly 1,300 calories per hour.

  • Warm up by jumping 8-10 times.
  • For 1 1/2 minutes, continue to hop.
  • Before you start again, take a break for between 15 and 30 seconds.
  • Completion of three sets.
  • Your routine may be modified. You can do one set on one leg, one on both, or one set while you jog in place.

3. Squats

Burpees combine squats with leaps and pushups. Shaikh says it is a great exercise because it helps to burn fat all over your body and also works different muscles such as your chest, legs and core.

  • Do 10 repetitions in 30 second intervals, then take a 30 second break.
  • Continue for 5 more minutes.

4. Interval Training at High Intensity

This cardio program is gaining popularity due to its ability to increase calorie burning and fat reduction. This program consists of 15 seconds of recovery and short bursts at vigorous exercise.

HIIT is a great option if you are short on time. While you may be able to exercise for shorter periods of time, you can still complete a harder and more intense workout. Shaikh says that you will continue to burn calories hours later.

  • Here’s an example of a HIIT exercise:
  • 45 seconds of butt kicks followed by 15 seconds rest.
  • Then, you can do 45 seconds of jumping lunges and then 15 seconds of rest.
  • Burpees for 45 seconds and then 15 seconds of relaxation.
  • Continue this process for 10-20 minutes.
  • You may also include other exercises such as jump squats and mountain climbers.

Alternately, you could do a HIIT workout on a treadmill.

  • Warm up for 5 minutes
  • Next, sprint for one minute at high intensity.
  • Run for one minute, then walk for 30 seconds.
  • Finish 8-10 sets.

5 weight-loss and strength-training exercises

Although strength training by itself is not likely to provide immediate results, it is important that you do weight training as well as strength training while trying to lose weight.

These exercises can help increase your metabolism. Stephanie Blozy, a fitness science specialist and owner of Fleet Feet West Hartford, Connecticut says that these workouts help you burn more calories while moving and resting because they build lean muscle mass.

These weight-training and strength training workouts can help you lose weight:

1. Swinging kettlebells

Blozy says that this intense, full-body exercise will increase your heart rate and help you build a strong core.

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  • For 20 seconds, swing a kettlebell using both your hands.
  • Take an 8 second break
  • 8 times.
  • Blozy recommends lifting faster to increase your heart rate, and for a more intense cardio-intensifying exercise.

2. Press-ups

Pushups can be a great exercise for core stability, upper body strength, arm muscle growth, and strengthening your core.

If you are a beginner, start with three sets of ten repetitions. Between sets, rest for 60 to 90 seconds. Gradually increase the number of repetitions as your strength increases.

3. Lunges

“I like how lunges give you alternatives since you can perform them forward, backward, weighted, or unweighted,” Blozy explains. “Hold a kettlebell or weight plate next to your chest for the weighted variation, or make it even more difficult by lifting the weight above.”

  • Do one set of 8-12 lunges per leg.

4. Step up

Blozy says that step-ups are a great way to strengthen your legs and stabilize the lower back muscles. Start with a step height of 6 to 12 inches and work your way up to 24 to 30 inches.

  • Do 5-10 repetitions each on each side.

You want to make it more difficult? Blozy suggests that you add weight by keeping a dumbbell, kettlebell or other heavy object close to your chest. Blozy says that not only will you see a significant increase in your quadriceps, but also your heart rate and sweat production will be increased.

5. Deadlifting

Blozy recommends deadlifts to increase strength in the upper and lower body, as well as lose fat. Blozy recommends that you lower the load to 50-70 percent of your maximum, and increase the repetitions so it feels more like weight training than cardio.

  • Do 1 to 3 sets of 10-20 repetitions.