Complete Weight Loss Workout Plan: 4-Week Program for Beginners Home & Gym Options

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‘It helps to burn harmful visceral fat, commonly known as belly fat,’ says PT and CEO of Peak Performance Health, Richard Puplampu. But, and this is important, going out and trying to run for 30 or 40 minutes without proper training won’t do you much good. Moderate intervals begin to blend the high intensity of short-effort intervals with the fat-burning capabilities of low-intensity steady-state workouts. Position yourself with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, palms facing inward. Squeeze your core, initiate a slight knee bend to create momentum, then explosively push your legs upward, driving through your feet to propel the dumbbells overhead.

For those following a fitness equipment workout plan, you can follow the bodyweight HIIT options or the kettlebell and steel mace HIIT options. If you have kettlebells, steel mace or even resistance bands, you can use them for HIIT. The exercises in the below plans are the most effective bodyweight exercises. Of course, there other great exercises, but we truly believe in the efficacy of these so we want to push them. Here are three bodyweight workout programs for building muscle and strength at home. Whether your goal is fat loss, muscle gain, or both, you’ll leave here with a plan you can follow starting today.

Kettlebell swings work your glutes, hamstrings, hips, and lower back while also increasing heart rate, making it an effective exercise to burn calories and strengthen your core at the same time. When people think of lower ab exercises, they often think of crunches. These low-impact exercises target both your upper and lower abs.

Australian fitness pro Anna McManamey is here to help everyone build a better booty. Celebrate International Women’s Fitness Day by trying this full-body blaster. If you have any concerns about your general health, you should contact your local health care provider. Smoothies may seem like the healthy choice as they’re packed full of fruit, but while they’re promoted as being high in vitamins, many of them are essentially pure sugar. Read more about resistant starch and how much fibre you should eat per day. It can seem like a better bargain to buy family or sharing packs, but this only leads to more temptation or overeating.

When walking for weight loss, aim for a moderate pace of 3.5 to 4 mph. Non-exercise activity thermogenesis (NEAT) encompasses the calories burned through daily, non-structured activities, like walking around the house, gardening, taking the stairs, or even fidgeting. In any effective weight loss plan, incorporating a variety of exercise types is key. Exercise helps prevent weight regain by promoting a higher calorie expenditure, preserving muscle mass, and keeping metabolic rates higher. Exercise directly increases the number of calories burned throughout the day, contributing to a greater calorie deficit.

# PUSH-UP

Also known as the “afterburn effect,” it means your body continues torching calories long after your workout. They may help with weight loss as they’re lower in calories and often higher in fibre than other meals. Stress has a physical effect on the body as well as a mental impact on how you feel. When you’re stressed, the body releases cortisol, a hormone which has a direct impact on blood glucose levels. If you’re tired, stressed or upset, it’s easy to turn to food to make yourself feel better, even though you may not actually be hungry.

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It’s only optional, but gives you a free fat-burning pass for very little effort. Deadlifts are one of the best posterior chain exercises, one of the best exercises for building full-body strength, and one of the best exercises for weight loss. These exercises require significant energy and activate fast-twitch muscle fibers, leading to high-calorie burns in a short time. For those who struggle to find time for workouts, focusing on increasing daily movement through NEAT can provide a sustainable way to support weight loss goals. Cardio exercises for weight loss also improve cardiovascular health, lung capacity, and overall endurance. Engaging in regular physical activity has also been shown to reduce stress and improve mood, which can help reduce emotional eating, a common challenge for those attempting to lose weight.

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Pushups

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Weight loss journeys can be mentally challenging, and exercise has significant benefits for mental health. Physical activity releases endorphins and serotonin, which elevate mood, reduce stress, and improve overall mental well-being (Craft & Perna, 2004). This metabolic benefit makes it easier to lose weight and maintain it over time. Exercises that build muscle, such as squats, deadlifts, and kettlebell swings, enhance this effect by promoting lean mass growth.

Eventually, willpower will give in, and you’re more likely to overeat your “bad foods”. Weighing yourself more than once a month is an unhelpful behaviour which can alter your food choices in the day. Don’t be fooled by products that claim to have ‘no added sugar’, these products often contain artificial sweeteners instead. Research has found that sweeteners will not only keep your tastebuds sweet, thus increasing sugar cravings, they can also make you feel hungry and lead to you eating more food overall.

Make sure you are fuelling your body appropriately and getting adequate recovery time and rest. Shop-bought smoothies are typically made several days mad muscles reviews (or even weeks) before you buy them. The process of blending and crushing the fruits or vegetables releases the natural sugars making smoothies a source of ‘free sugars’, just like honey or maple syrup.

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About half of all adults in America try to lose weight every year. However, other factors, such as diet and sleep, also play a role. A common method involves 5 to 7 minutes of warming up, at least 5 minutes of high intensity exercise, and 4 to 6 minutes of recovery. Swimming is suitable for people of all ages, and it is an exercise that people can do leisurely or vigorously.

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Option A: Target your core, burn calories

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The goal of using a treadmill (or any other form of cardio) is to build towards a daily goal of calories burned versus calories (or energy) taken in. You aim to land in a mild but consistent calorie deficit, meaning that 30 minutes on a treadmill may squeak you in the goal direction. The incline option on your treadmill — perhaps especially notable if you have a dedicated incline treadmill — is a sneaky but effective way to increase the challenge of your workouts. Not only does your heart rate feel it, but your lower body does, too. Treadmill walking on a flat surface is great for burning calories, but a steady state on an incline smokes your glutes as well. A great exercise to lose weight, running improves your cardiovascular health, burns calories and increases stamina.

Here’s a breakdown of essential exercises that belong in your full-body workout routine. Your body needs time to repair muscle tissue and reset mentally. That doesn’t mean you have to be completely inactive choose a light movement that keeps your blood flowing without adding stress. The main benefits of calisthenics training include convenience (no equipment required) and a focus on compound (multi-joint) movements to tax multiple muscles at once. You can also easily adapt your calisthenics program to accommodate a variety of ages and experience levels. Most gyms have rowing machines, and there are plenty of rowing workout for beginners to get you started.

• Because cortisol helps regulate your metabolism, engaging in activity that regularly spikes your cortisol may not be best if you’re trying to lose weight.
• (4) A sustainable calorie deficit is the primary driver of losing belly fat.

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• This training session involves free weights and some of the best exercises for your lower and upper body.

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• After 8-12 weeks, you can change to a new routine or change the exercises you are doing.

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• These incremental changes allow your muscles to strengthen, grow, and burn more energy, all of which support long-term weight loss.

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• Adding intervals of mountain climbers into your routine enhances fat loss and cardiovascular health.

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Nobody has the final answer on the best way to stay active, but it all starts with your first workout. So, focusing on the types of exercise you like is more important than intently trying to optimize a program you are unlikely to perform long term. Furthermore, as you perform this program, you will learn which types of exercise or specific movements you prefer and explore those in more depth down the line. Start with a lighter weight and increase the weight each set until you find the point where the final repetition gets really hard.

Stubborn belly fat can be frustrating, especially because of the range of negative effects it can have on your health. If you want to lose a little weight around your stomach, it’s important to remember that gradual lifestyle changes are your best bet for long-term weight loss. This high-energy circuit combines bodyweight and dumbbell exercises to keep your heart rate elevated while building strength. The mix of strength and cardio makes it perfect for burning calories and shedding fat. When it comes to choosing the best gym routine for weight loss, one of the most effective strategies for beginners is to focus on full-body workouts. Because they’re efficient, effective, and ideal for torching calories while building lean muscle mass.