If you’re taking a break from your New Year’s Resolutions, here’s the inspiration that you need to get back on your weight loss goals. It can be intimidating to get started in the gym, but you can start with these exercises, which you can scale if you need to. Ready to get started? Here are the nine best activities to help with your weight loss goals!
There are so many different ways to dress this exercise up. You can make bodyweight lunges, lunges with hand weights, Mary Katherines (jumping, alternating lunges,) and lunges with a barbell. If you’re trying to tone your legs and glutes while also losing weight, lunges are a great addition to your weight loss program.
This cardio and strength-training combination is a stellar way to lose weight. It tones your core, chest, and legs while also being a great cardio activity. It combines squats, jumps, and pushups in one body weight-based activity! You’re best off in three groups of 10 or 30-seconds on, and 30-seconds off, whichever is more comfortable or more convenient for you (especially if you’re starting up!)
It combines your core, your legs, and cardio, all in one activity! You can do squats without weights, with a barbell, or with hand weights. They’re a versatile addition to any workout routine. Try three sets of 12 weighted squats for a great start to your legs and glutes routine.
No, it’s not a video game move– a double jump combines a squat and a lunge for one fat-burning move. Lunge, and then jump straight up for cardio. Combined with leg and ab strengthening exercises, throw the double jump into your bodyweight routine for some extra gains. Double jump for 45 seconds at a time, and rest for 15 seconds. Complete three of these for the best result.
A bit of cardio, a bit of core work, and some arm work mixed into one. In the pushup position, mime running. Use high knees for the best result! Alternate mountain climbers and rest every 30 seconds as part of your core workout.
Not just for your elementary school (or Relay for Life!) Jump rope is a fun, cardio-based activity that absolutely torches calories and burns fat. It’s a fun way to put some pep in your step inside of the gym or your own home.
This weighted activity, which you can do at home or in the gym, engages your entire body, making it an efficient way to get toned and lose weight. Combining a squat with a kettlebell swing makes for an efficient way to get fit, and quickly! Three sets of 15 swings with a weight that is a challenge, but still doable, is where you might want to start.
If you have access to a pool, swimming is a high cardio activity that also gets your legs, arms, and core in on the action. You can expect to burn around 400 calories in a single hour of moderate swimming! If you want to work for a specific muscle group, try including equipment like fins, a buoy, kickboard, or paddles. Each piece of equipment allows you to target a particular area for maximum bulking (if that’s what you’re looking for.)
High-Intensity Interval Training (HIIT)
A blend of cardio and strength training, HIIT is the ultimate fat-burning exercise. If you can get into a HIIT class, prepare to work hard, but come ready for a challenge. HIIT packs regular activities into a quick format, keeping your heart rate high and fat burning.