if you’ve recently joined a gym with the goal of shedding those extra pounds, you’re probably wondering what workouts are best for weight loss. we all know that hitting the gym is a great way to slim down, but with so many options available, it can be overwhelming to figure out where to start. luckily, we’re here to help. in this article, we’ll guide you through some of the most effective workouts you can do at the gym to maximize your weight loss journey. from cardio exercises that get your heart pumping to strength training moves that tone and build muscle, we’ve got you covered. so grab your gym bag and get ready to sweat your way to a fitter, healthier you!
cardiovascular exercises
cardiovascular exercises play a crucial role in any weight loss journey. they increase your heart rate, burn calories, and help improve your cardiovascular health. when it comes to cardio exercises, the options are endless, but here are a few popular and effective choices:
treadmill
the treadmill is an excellent choice for beginners and advanced individuals alike. it allows you to walk, jog, or run at your own pace, depending on your fitness level. using the incline feature can add intensity to your workout, helping you burn more calories. a treadmill workout can be as simple as walking for 30 minutes or as challenging as a high-intensity interval training (hiit) session.
elliptical trainer
the elliptical trainer provides a low-impact workout that is gentle on your joints while still offering a fantastic cardiovascular exercise. this machine mimics the motion of running without the impact, making it ideal for individuals with joint issues. you can adjust the resistance and incline to make your workout more challenging and burn more calories.
stationary bike
cycling is a great cardio exercise that not only helps you lose weight but also strengthens the muscles in your legs and glutes. a stationary bike allows you to adjust the resistance level, making your workout as easy or as intense as you desire. you can choose from different programs such as interval training or hill climbing to mix up your routine and keep things exciting.
rowing machine
rowing is a total-body workout that engages your arms, legs, and core muscles. it provides an excellent cardio workout while also strengthening your upper body and improving your posture. the rowing machine offers different resistance levels, allowing you to increase the intensity of your workout over time. it is a great option for individuals looking for a low-impact workout that still torches calories.
strength training
strength training is vital for weight loss as it helps build lean muscle mass, which in turn increases your metabolism. by incorporating strength training exercises into your gym routine, you can effectively burn calories even when you’re at rest. here are a few popular strength training exercises you can incorporate into your workout plan:
free weights
free weight exercises are versatile and can be done using dumbbells, barbells, or kettlebells. they allow you to work multiple muscle groups simultaneously, making your workouts more efficient. some popular free weight exercises include squats, lunges, bicep curls, and shoulder presses. start with lighter weights and gradually increase as you gain strength and confidence.
resistance machines
resistance machines are a great option for beginners or those who prefer a guided workout. they target specific muscle groups and often come with adjustable weight stacks or plates, allowing you to select the appropriate resistance for your fitness level. popular resistance machine exercises include leg press, chest press, lat pulldown, and leg curl.
bodyweight exercises
bodyweight exercises are perfect for individuals who may not have access to gym equipment or prefer workouts that can be done anywhere. these exercises use your body weight as resistance, challenging your muscles and improving strength. push-ups, squats, lunges, and planks are just a few examples of bodyweight exercises you can incorporate into your routine.
high-intensity interval training (hiit)
hiit workouts are a popular choice for individuals looking to maximize their calorie burn in a short amount of time. these workouts involve alternating between short bursts of intense exercise and brief periods of active rest. here are a few hiit exercises you can try at the gym:
hiit treadmill sprints
hiit treadmill sprints involve sprinting at maximum effort for a short duration, followed by a longer rest period or slow jog. this pattern is repeated for a set number of rounds, usually ranging from 10 to 20 minutes. this intense workout not only torches calories during the session but also leads to an increased calorie burn post-workout due to the intense effort.
hiit cycling
similar to hiit treadmill sprints, hiit cycling involves alternating between intense pedaling for a specific time period and active recovery or slower pedaling. this high-intensity workout pushes your cardiovascular system to the limit and can be a great option for individuals looking to challenge themselves while burning calories.
hiit rowing
hiit rowing is an excellent choice for individuals who want a full-body workout. it involves rowing at a high intensity for a short duration, followed by a recovery period of slower rowing or rest. this workout engages your legs, core, and upper body muscles, allowing you to burn calories and improve your overall fitness level.
hiit circuit training
hiit circuit training involves performing a series of exercises back-to-back with minimal rest in between. each exercise targets different muscle groups, ensuring a full-body workout. you can mix and match exercises such as burpees, jump squats, mountain climbers, and push-ups to create a challenging and calorie-burning hiit circuit.
group fitness classes
if you enjoy working out in a social and motivating environment, group fitness classes are a fantastic option. these classes typically have a dedicated instructor and are designed to be fun, challenging, and effective in achieving your fitness goals. here are a few popular group fitness classes that can help you lose weight:
zumba
zumba is a high-energy dance workout that combines various dance styles with aerobic exercises. it’s a fun and effective way to burn calories, improve coordination, and relieve stress. zumba classes are suitable for all fitness levels and can help you achieve weight loss while having a great time dancing to lively music.
kickboxing
kickboxing classes offer a dynamic full-body workout that engages your core, arms, and legs. these classes usually involve a mix of punches, kicks, and cardio exercises, providing a high-intensity workout that helps build strength and burn calories. if you’re looking for a workout that relieves stress while helping you shed those extra pounds, kickboxing is a great option.
spin class
spinning is a popular indoor cycling class that offers an intense cardiovascular workout. these classes are usually set to high-energy music, and the instructor guides you through a series of sprints, climbs, and intervals. spin classes are excellent for burning calories, improving endurance, and toning your legs and glutes.
crossfit
crossfit is a high-intensity strength and conditioning program that combines elements of weightlifting, cardio, and functional movements. crossfit workouts are known for their intensity and can be scaled to suit individuals of all fitness levels. these classes often involve a mix of exercises performed in a circuit format, targeting different muscle groups and ensuring a total-body workout.
functional training
functional training focuses on exercises that mimic movements performed in daily life. these exercises improve strength, flexibility, and mobility, allowing you to function more efficiently in your everyday activities. here are a few functional training exercises you can incorporate into your gym routine:
kettlebell workouts
kettlebell workouts involve using a kettlebell, a ball-shaped weight with a handle, to perform various exercises. these workouts improve strength, endurance, and stability while engaging multiple muscle groups. kettlebell swings, goblet squats, and turkish get-ups are popular kettlebell exercises that can be done to increase overall fitness.
trx suspension training
trx suspension training utilizes a suspension trainer, consisting of straps and handles, that uses body weight to perform exercises. these workouts target your core, muscles, and improve stability and flexibility. trx exercises can range from push-ups and rows to lunges and planks, making it a versatile and effective option for functional training.
battle rope exercises
battle rope exercises involve using long and heavy ropes to create waves or perform various movements. these exercises are highly effective at increasing cardiovascular endurance, building upper body strength, and improving core stability. battle rope slams, waves, and spirals are just a few examples of exercises that can help you achieve a full-body workout.
sled pushes
sled pushes are a functional training exercise that involves pushing a weighted sled across a designated distance. this exercise targets your lower body, particularly your quads, glutes, and calves, as well as your core muscles. sled pushes provide an excellent combination of cardiovascular conditioning and strength training.
core exercises
a strong core is essential for overall stability and proper posture. core exercises target your abdominal muscles, lower back, and hips, helping you improve balance, prevent injuries, and enhance athletic performance. here are a few core exercises you can incorporate into your gym routine:
planks
planks are a simple yet effective core exercise that targets your abdominal muscles, lower back, and shoulders. to perform a plank, start by getting into a push-up position and then lower your forearms to the ground. maintain a straight line from head to toe while engaging your core muscles. hold the position for as long as you can while maintaining proper form.
russian twists
russian twists are a great exercise for targeting your oblique muscles, which are responsible for rotational movements. sit on the ground with your knees bent, lean back slightly, and lift your feet off the floor. holding a weight or medicine ball, twist your torso from side to side, ensuring you engage your core muscles throughout the movement.
hanging leg raises
hanging leg raises are an advanced core exercise that targets your lower abs and hip flexors. hang from a pull-up bar with your arms fully extended, lift your legs while keeping them straight, and raise them as high as you can. lower your legs back down in a controlled manner, and repeat for the desired number of repetitions.
cable woodchoppers
cable woodchoppers are a dynamic exercise that targets your core and oblique muscles. set the cable machine to an appropriate height, grasp the handle with both hands, and stand with your feet shoulder-width apart. rotate your body diagonally, pulling the handle across your body and towards the opposite side. return to the starting position and repeat on the other side.
circuit training
circuit training involves performing a series of exercises with minimal rest in between. it combines both cardiovascular and strength training components, making it an efficient way to burn calories and build muscle. here are a few circuit training options you can incorporate into your workout routine:
full-body circuit
a full-body circuit includes exercises that target all major muscle groups. for example, you can combine squats, push-ups, rows, lunges, shoulder presses, and planks into a circuit. perform each exercise for a set number of repetitions or time and move on to the next exercise with minimal rest. cycle through the circuit multiple times for an effective full-body workout.
upper body circuit
an upper body circuit focuses on exercises that target your chest, back, shoulders, and arms. this circuit can include exercises such as push-ups, pull-ups, bench press, overhead press, and tricep dips. perform each exercise for the desired number of repetitions or time before moving on to the next exercise. rest minimally between exercises and complete multiple rounds for a challenging upper body workout.
lower body circuit
a lower body circuit is designed to target your legs, glutes, and hips. squats, lunges, deadlifts, step-ups, and hamstring curls are all great options for a lower body circuit. perform each exercise consecutively with minimal rest, aiming for a set number of repetitions or time. repeat the circuit multiple times to give your lower body a challenging and effective workout.
swimming
swimming is a low-impact exercise that provides a full-body workout. it is an excellent option for individuals with joint issues or those who enjoy being in the water. here are a few swimming exercises you can incorporate into your routine:
lap swimming
lap swimming involves continuously swimming laps in a pool, which helps burn calories, improve cardiovascular fitness, and tone muscles. you can vary the intensity by incorporating different strokes such as freestyle, backstroke, breaststroke, and butterfly. additionally, using different swim aids such as kickboards or pull buoys can add variety to your swim workouts.
water aerobics
water aerobics is a low-impact exercise that takes place in shallow water. these classes typically involve a combination of cardio and resistance exercises, using the resistance provided by the water to strengthen muscles and increase flexibility. water aerobics can be a fun and effective way to burn calories, improve balance, and improve cardiovascular health.
aquatic hiit workouts
aquatic hiit workouts combine the benefits of high-intensity interval training with the resistance provided by the water. these workouts involve performing intense exercises for a short duration, followed by active recovery exercises. examples of aquatic hiit exercises include high knees, jumping jacks, tuck jumps, and flutter kicks. these workouts provide a challenging and joint-friendly option for weight loss.
yoga and pilates
yoga and pilates are both excellent forms of exercise that focus on strength, flexibility, and mind-body connection. they offer a wide range of workouts that can help you lose weight while improving your overall well-being. here are a few options to consider:
power yoga
power yoga, also known as vinyasa or flow yoga, is a dynamic and athletic style of yoga that combines strength-building poses with flowing movements. it offers a great cardiovascular workout while also improving flexibility, balance, and mental focus. power yoga classes often incorporate sequences of poses that challenge your muscles and increase your heart rate.
ashtanga yoga
ashtanga yoga is a disciplined and structured style of yoga that follows a specific sequence of poses. it involves a series of flowing movements combined with deep breathing, leading to increased strength, flexibility, and focus. ashtanga yoga classes are typically fast-paced and physically demanding, making it an ideal choice for those looking to lose weight and build lean muscle.
hot yoga
hot yoga, such as bikram or hot vinyasa, is practiced in heated rooms to promote flexibility and detoxification. these classes typically involve a series of poses performed in a room heated between 95 and 105 degrees fahrenheit. the heat helps increase your heart rate, enhances flexibility, and promotes sweating, which aids in toxin elimination. hot yoga can be a challenging workout that helps you burn calories and improve overall fitness.
pilates reformer
pilates reformer is a machine-based workout that utilizes springs, pulleys, and a sliding carriage to provide resistance. it focuses on core strength, flexibility, and overall body toning. the reformer provides a full-body workout that targets muscles in a controlled and precise manner. pilates reformer classes can be customized to suit individuals of all fitness levels, making it an excellent option for weight loss and body sculpting.
flexibility and mobility exercises
flexibility and mobility exercises are often overlooked, but they play a crucial role in injury prevention, improving performance, and overall well-being. incorporating stretches and mobility exercises into your gym routine can help you move better and recover faster. here are a few options to consider:
foam rolling
foam rolling, also known as self-myofascial release, involves using a foam roller to apply pressure to certain muscles to loosen tightness and improve mobility. foam rolling can reduce muscle soreness, improve circulation, and increase joint mobility. spend a few minutes before or after your workout targeting major muscle groups such as your calves, hamstrings, glutes, and upper back.
stretching
stretching exercises help improve flexibility, promote better posture, and prevent muscle imbalances. focus on both static stretches, where you hold a position for a period of time, and dynamic stretches, which involve controlled movements. stretch major muscle groups such as your hamstrings, quadriceps, hip flexors, chest, and shoulders regularly to improve overall flexibility.
yoga flow
yoga flow combines traditional yoga poses with smooth transitions, creating a continuous movement sequence. it helps improve flexibility, balance, and muscle control while also promoting relaxation and stress relief. yoga flows can be customized to target specific muscle groups or provide a full-body workout. incorporate yoga flow sessions into your routine to improve flexibility and mobility.
pilates mat exercises
pilates mat exercises focus on strengthening deep core muscles, improving flexibility, and enhancing body awareness. these exercises can target different muscle groups, providing a full-body workout that promotes stability, strength, and mobility. pilates mat exercises can be performed using minimal equipment, making it accessible for individuals of all fitness levels.
by incorporating a variety of exercises from different categories, you can create a well-rounded and effective workout routine to support your weight loss goals. remember, consistency is key, so find the exercises that you enjoy and that align with your fitness level. it’s always a good idea to consult with a fitness professional or trainer to ensure proper form, progression, and to tailor the workouts to your specific needs and goals. so, lace up your sneakers, grab your water bottle, and get ready to embark on a successful weight loss journey at the gym!
