15 Best Weight Loss Exercise Routine

15 Best Weight Loss Exercise Routine In order to begin the process of losing weight one has to ensure that they are taking the right foods and exercising well. In case, your goal is to lose weight and enhance your well-being in general,

On the same note, it is important that one mixes different forms of exercises in to the routine or day in a given week. Based on the above information, I’ve documented 15 most effective weight loss exercises.

including their specifics as to where and when exactly in the process they ought to be discharged. All of the routines are created to not only guarantee high calorie expenditure but also improve the cardiovascular system, and muscle mass.

1. High-Intensity Interval Training (HIIT)

read more : 15 Best Weight Loss Exercise At Gym

Location: Home or Gym
Timing: They suggested 20-30 minutes’ aerobic exercise, 3-4 times a week.

Quick Succession Training or better known as High-Intensity Interval Training (HIIT) is one of the effective workouts if you want to lose weight.

HIIT is characterized by the use of short duration exercises followed by either short duration of low-intensity exercise or rest. This is an effective way of reducing the overall number of calories as not only are they used during the workout, but also, after exercise because of the afterburn effect.

Example Routine:

• Warm-up: Aerobic warm up: 5 min of running or doing jumping jacks
• This can be done in the form of a fast-paced run such as sprinting or high knees for approximately half a minute or 30 seconds to be precise.
• Latest scientific research shows that as little as 30 seconds of walking or slow jogging is adequate.
• Performing the cycle should take 20 minutes.
• Cool down: Warm up, No more than 5 minutes of stretching.
• There are many ways to do HIIT and these include running, cycling or body weight exercises such as burpees and mountain climbers.

2. Strength Training

Location: Gym or Home
Timing: 45-60 minutes twice or thrice a week

Strength training aims at increasing muscle tissue which in itself aids in increasing one’s basal metabolic rate. More muscles mean that you will even be losing more calories even as you are at rest.

This routine is associated with weights or resistance bands to work various muscles in the body.

Example Routine:

• Warm-up: Cool down : 10 minutes of light cardio
• Squats: In the program there 3 sets of 12 reps.
• Bench Press: Three sets of ten repetitions
• Deadlifts: three sets of ten repetitions
• Bent Over Rows: authors recommend 3 sets of 12 repetitions.
• Cool down: It is suggested that the main focus should include 5 to 10 minutes of stretching.
• The other form of exercise that is very useful for weight loss, strengthening muscles and increasing muscle strength and stamina.

3. Circuit Training

Location: Gym or Home
Timing: That exercise should be done for 30-45 minutes, preferably 2-3 non-consecutive days a week.

Circuit training is the type of training that includes cardiovascular exercises and strength exercises in an efficient way.

It consists of doing as many exercises as possible with very little intervals in between, this is because a higher heart rate will burn more calories.

Example Routine:

• Warm-up: Skip for five minutes – a great way to introduce the similar sets of muscles for the next following exercise.
• Jump Rope: 1 minute
• Push-Ups: 1 minute
• Squat Jumps: 1 minute
• Dumbbell Rows: 1 minute
• Burpees: 1 minute
• Continue with this circuit 3 times
• Cool down: If they get some, then it should be 5-10 minutes’ stretching.
• This routine is perfect for the people who want to achieve their strength and cardio workouts in least possible time.

4. Cardio Kickboxing

Location: Gym or Home
Timing: Between 45 to 60 minutes, at least 2 to 3 time in a week

It is a mixture of martial art training and cardiovascular exercise with its name being a mouthful as it simply means kicking and punching with speed and vigor.

This routine is useful in reducing calorie intake and strengthening the heart muscles as well as helping to tone up muscles. It is also the best stress-reliever I think I know.

Example Routine:

• Warm-up: They should perform five minutes cardio exercises that are not very intensive.
• Jab-Cross-Hook Combination: 2 minutes
• Front Kicks: 2 minutes
• Roundhouse Kicks: 2 minutes
• Jumping Jacks: 2 minutes
• Cool down: Walking – 5 to 10 minutes, of stretching
• Cardio kick boxing is offered in most health clubs for classes, however, if you wish to practice at home, then there are numerous videos available for you.

5. Running

Location: Outdoors or Treadmill
Timing: This type of aerobic exercise should be done 30-60 minutes 3-5 times a week.

It can be described as one of the simplest and yet very efficient forms of workouts which bring about the desired results in the duration.

It helps in the consumption of numerous calories, enhances the functioning of the heart and has a positive impact on thedevelopment of the lower limbs.

Example Routine:

• Warm-up: It has been found that 5 minutes of brisk walking or light jogging are enough for such a person.
• Do moderate-intensity exercise and exercise for 20-45 minutes at moderate intensity.
• Cool down: Individuals must be able to walk and stretch for 5-10 minutes during this day.
• On the other hand, jogging outdoors means that you can always be outside to ensure you enjoy the sights and sounds of nature besides the fact that you can change your path way whenever you want to.

6. Cycling

Location: Stationary/ Out door Bike
Timing: 45-60 minutes, three to four times a week

Cycling is a good sample of impact free training that you can take and use in exercising to shed some pounds and to tone your lower limbs.

It can be done on a stationary bike or on a road bike outside or a mountain bike if biking on off road paths.

Example Routine:

• Warm-up: Let me to ride my bike for 5 simple minutes
• Cycling exercise that maintains moderate intensity for 30 to 45 minutes.
• Cool down: To loosen up, it will take from 5 to 10 minutes of cycling at an easy pace with occasional stretching.
• Different from the outdoor cycling, the fresh air and different environment is superior, while a stationary cycling bring the reversing, convenience and stability.

7. Swimming

Location: Pool
Timing: For most people, this falls in the general range of 30-60 minutes, two to three times for the week.

The swimming is called the full-body workout and one of the most benevolent exercises that will not affect joints. So it has the advantage of facilitating calorie burning the building of muscles and enhancing cardiac health.

Example Routine:

• Warm-up: 15 illustrations from water jogging and light swimming, which will take not more than five minutes.
• Swim at a moderate intensity to cover a distance which you can comfortably, yet continuously swim for a period of 20 to forty-five minutes.
• Have swimming in freestyle, backstroke, breast stroke and the likes to involve muscular chalenge.
• Cool down: 5-10 minutes of general swimming and warm upNSNotification
• Swimming is a great form of exercising; it is famous during the summer season or during hot weather.

8. Rowing

Location: Gym or Home
Timing: 30-45 minutes three to four time a week

This exercise targets several large muscle groups of the body and particularly the legs, back and arms. It is useful in burning the calories as well as enhancing the health of the cardiovascular system.

Example Routine:

• Warm-up: That’s 5 minutes of easy rowing.
• Swim at a moderate speed and for 20-30 min.
• Then the intensity should be raised gradually every five minutes, by doing one minute intervals.
• Cool down: as easy rowing and some flexing of the muscles, taking about 5-10 minutes.
• Treadmills or running machines are easily found in most of the general gym facilities and they provide option for people who prefer low impact cardio exercise equipment.

9. Jump Rope

Location: Home or Gym
Timing: For adults: 15-30 minutes or 3-4 times a week

Jumping rope is a sort of cardiovascular exercise which may help to increase the quantity of calories burnt to an important degree. It is also well suited as a method of increasing the proper coordination and flexibility.

Example Routine:

• Warm-up: Any exercise that involves light movement such as jumping or jogging for about 5 minutes.
• Moderate-jogging on the jump rope for two minutes
• Rest for 30 seconds
• Repeat for 15-20 minutes
• Cool down: He only possesses five minutes on his Stretch Room and it is his primary asset.
• There are always modifications which can be made to any piece of skip roving and it can be done at almost any location.

10. Pilates

Location: Studio or Home
Timing: 45-60 minutes, two to three times a week

Pilates is primarily centered on improvement of the spine tone and flexibility of muscles of the body. In weight loss, it works as it helps to tone the muscles besides aiding in proper posture.

Example Routine:

• Warm-up: In-race light cardio exercise should not take more than 5 minutes.
• The Hundred: 1 minute
• Roll-Up: 1 minute
• Leg Circles: 1 breaking time equal to 1 minute for each leg.
• Plank: 1 minute
• Cool down: 5-10 minutes of stretching as cool down types
• There are Pilates classes in most fitness centers; there is plenty of information on the Internet for those who wish to practice Pilates at home.

11. Zumba

Location: Studio or Home
Timing: 15-60 min, 2-3 times a week

Zumba is a fun form or aerobic exercise that includes dance in the routine to make exercising even more attractive.

It is a lively form of workout that can also be useful in losing some calories while exercising to the tunes of music.

Example Routine:

• Warm-up: The intensive relaxing and light portion of the exercise is 5 minutes of dancing.
• Perform dancing fast paced music for 30 to 45 minutes.
• The media includes different forms of dancing such as salsa, merengue, and reggaetón.
• Cool down: Most of the times, they should take 5-10 minutes to make the necessary stretches.
• Zumba classes are conducted in almost every fitness center available or you can follow a video that is available on the internet for home workout.

12. Hiking

Location: Outdoors
Timing: 60-120 min, 2-3 times a week

The exercise of hiking is proved as endurance movement with simultaneous exercising of several muscle groups.

Regular walking exposes the feet to a different surface; this makes it easier to shed some calorie as compared to the use of treadmill.

Example Routine:

• Warm-up: Easy walking A – 5 minutes
• Navigate through trails or ascends inclined plane for 45-60 minutes
• The suggestions given were to change the speed, as well as the surface on which the device is being used.
• Cool down: I recommend a 5-10 minutes’ easy walking and stretching.
• Hiking also has the advantage of being able to take nature and also experience new territories.

13. Bodyweight Exercises

Location: Home or Gym
Timing: between 30-45 minutes, 2 to 3 occasions in the week

Calisthenics for body weight exercises are unique since they can be performed without any equipment and in any place.

They are good for developing the muscles, increasing the stamina and calories elimination mechanisms in the body.

Example Routine:

• Warm-up: About 5 minutes of warm-up, which can be jogging in-place.
• Push-Ups: To accomplish this workout, one should perform 3 sets of fifteen repetitions.
• Squats: They will be 3 cycles each comprising of 20 repetitions.
• Lunges: 15 repetitions with increments alternating with three sets of fifteen reps per each leg.
• Planks:

14. Tai Chi

Location: It can be in a studio, an Outdoor park or at your home.
Timing: 30-60 minutes, 2-3, times a week

Tai Chi can be described as a kind of martial art that is characterized by movements that are as slow as are possible and deep breathing.

It is used in its capacity to improve balance and flexibility of the body as well as having a calming effect on the mind.

It is not as calorie consuming as some other forms of exercise such as aerobics yet it is additionally useful in enhancing the health of a person’s lifestyle and making it easier for her to shed the extra pounds due to better stress management .

Example Routine:

• Warm-up: 5 minutes of-light stretching
• Grasp with the correct body postures involved in practice of basic Tai Chi forms including “Parting the Horse’s Mane” or “Cloud Hands” practice for 20-30 minutes.
• Concentration on the breathing and slender, rhythmic actions.
• Cool down: About 5-10 minutes where the muscles of the body are gently stretched and the child is encouraged to relax.
• It is best taken in classes which can be easily found in local community centers or parks, or in certain parks and on the internet, Tai Chi exercises can be watched in videos.

15. Strength and Cardio Combo

Location: Gym or Home
Timing: All; 45-60 minutes, 2-3 times a week

Strength and Cardio Combo is a form of exercise that combines strength training exercise with the cardiovascular exercises.

It assists in toning muscle as well as increasing metabolic rate and reducing body fat thus providing a good mix in weight loss plan.

Example Routine:

• Warm-up: The warm up should not exceed 5-10 minutes of light cardio.
• Strength Training:
• Dumbbell Squats: Three sets of repetitions – fifteen repetitions in total.
• Dumbbell Shoulder Press: Three cycles of twelves for all.
• Kettlebell Swings: Three sets for fifteen repetitions.
• Cardio Intervals:
• The same is true for other exercises such as jumping jacks lasting 1 minute.
• No matter how long the warm up is, 1 minute of high knees should be enough.
• This picture shows mountain climbers and I think that 1 minute of their experience should be enough to teach punctuality.
• Do the interval circuit 2-3 times
• Cool down: The effects of vogler’s direction are that we spend 5-10 minutes of stretching.
• It is important to realize that integrating strength and cardio training into one particular workout can prove to be a very effective and fun way of working out in a single session.

Offer the Conclusion

To sum up successful weight loss requires a mix of exercise programs suited to fitness levels and preferences. Whether you enjoy workouts, like HIIT and circuit training love the energy of dance based activities,

like Zumba or prefer the calmness of Tai Chi incorporating a variety of routines can make your fitness journey effective and enjoyable.

For optimal weight loss results aim to blend these exercises throughout the week to ensure a combination of cardio and strength training.

Don’t forget to start with warm ups to prepare your body and end with cool downs for recovery. Listen to your bodys cues. Adjust the intensity and duration of each workout based on your fitness level and objectives.

Ultimately the ideal weight loss exercise plan is one that aligns with your lifestyle keeps you motivated and helps you maintain consistency.

By integrating these 15 routines into your routine you can sculpt a strong healthy body while relishing in the process of achieving your weight loss aspirations.

Weight Loss Exercise Routines: FAQ(Q)