On paper, losing weight is one of the easiest processes in the world. After all, the only thing you need to do is to eat less, eat healthier, and to exercise more. Simple, right? Well, no, actually. If it really was that simple, the world wouldn’t be in the grip of an obesity epidemic.
Losing weight is much harder than personal trainers on Instagram would have you believe, but if you do apply the two basic fundamentals of: Diet and exercise, you can potentially burn a lot of calories and get yourself into much better shape. If you’re struggling for ideas when it comes to exercise, here’s a look at some advanced weight loss workouts to perform at home as well as the gym.
Home workouts
To begin with, we’ll look at some workouts that you can perform in the comfort of your own home. If you’re struggling for time or if you simply can’t get to the gym, or don’t like exercising at the gym, these workouts are ideal. They’ll burn fat, tone your muscles, and leave you feeling great.
Bodyweight circuit – This first workout is a bodyweight circuit that can be performed in the garden, or the house if you have enough open space. It lasts roughly 15 – 20 minutes, yet it’s an incredibly physically demanding workout that will definitely push your body to its limits.
• 10 push ups
• 10 burpees
• 10 bodyweight squats
• 20 stomach crunches
• 10 star jumps
• 20 mountain climbers
• 60-second plank (or however long you can manage)
*Repeat the above circuit 4 times
*Rest for 60 seconds between each round
HIIT circuit – This final workout is a High Intensity Interval Training circuit that is not to be taken lightly.
• 60 seconds burpees
• Rest for 60 seconds
• 60 seconds of push ups
• Rest for 60 seconds
• 60 seconds of walking lunges
• Rest for 60 seconds
• 60 seconds mountain climbers
• Rest for 60 seconds
*Repeat the circuit 4 times
Gym workouts
Now it’s time to get a little bit more advanced and to look at weight loss workouts that you can perform in the gym. If you’re looking for ways of mixing your training up and shedding fat in the process, these workouts are ideal.
Cardio circuit – This workout is perfect for those of you that enjoy cardio, or who simply want to burn off as many calories as possible. It’s intense, but it does work:
• 30 calories on the rowing machine
• 10 burpees
• 20 calories on the stationary bike
• 10 push ups
• 20 calories on the elliptical machine
• 10 walking lunges
• 10 kettlebell swings
*Repeat the circuit above 4 times
*Rest for 90 seconds between each round
Resistance circuit – For this workout you will need a set of dumbbells and kettlebells.
• 10 kettlebell swings
• 10 standing dumbbell shoulder press
• 10 kettlebell squats
• 10 push ups
• 10 overhead triceps extensions per arm
• 10 dumbbell bicep curls per arm
• 20 bent over dumbbell rows per arm
*Repeat the circuit 4 times
*Rest for 60 seconds between each round