Life is short, time is limited, so when you’re trying to get in shape and lose the weight, you want to just know which are the best types of workouts for weight loss. You don’t want to mess around with something that’s not going to do the job.

 

When time is short, you just want to stick with the type of workout that’s best for weight loss, right?

 

Well, although ANY kind of moderate activity is going to be SUPER helpful (especially if you’re not currently moving much), AND all kinds of exercises are incredibly good for your health and your mood, there are certain type of workouts that are best for weight loss. The heavy hitters of weight loss training involve cardio and resistance training.

 

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Best Workouts for Weight Loss Type 1: Cardio

 

I know cardio cops it a bit when it comes to weight loss, but OMG, please don’t rule it out.

 

Cardio torches calories, is SO great for your heart and lungs, boosts your mood, and is effective for losing fat.

 

Cardio can be broken down into two sub-types:

  1. Steady state cardio
  2. HIIT/tabata/interval cardio

 

Steady State Cardio

 

Steady state cardio is any kind of cardio that you do at a steady pace, keeping your heart rate within a certain range.

 

This type of cardio is great for your heart and lungs, boosting your mood, improving your endurance, and burning calories.

 

It’s normally performed at a longer duration (over 20 minutes) at a pace you can sustain (about 60-70% of your maximum capacity), so your heart rate doesn’t normally get as high as it would with, say, HIIT cardio, meaning you won’t burn AS many calories or fat.

 

BUT steady state cardio certainly has its place – in fact, it has benefits you just can’t get from HIIT. It improves your cardiovascular health in a way HIIT can’t, and it also helps to lower stress.

 

Running is a popular example of steady state cardio, but it’s not the only one. Brisk walking, cycling, and swimming are also good for steady state cardio, and they’re a lot less impactful on your joints.

 

It’s normally performed at a longer duration (over 20 minutes) at a pace you can sustain (about 60-70% of your maximum capacity), so your heart rate doesn’t normally get as high as it would with, say, HIIT cardio, meaning you won’t burn AS many calories or fat.


BUT steady state cardio certainly has its place – in fact, it has benefits you just can’t get from HIIT. It improves your cardiovascular health in a way HIIT can’t, and it also helps to lower stress.


Running is a popular example of steady state cardio, but it’s not the only one. Brisk walking, cycling, and swimming are also good for steady state cardio, and they’re a lot less impactful on your joints.

 

HIIT/tabata/interval cardio

 

HIIT cardio (which stands for “High Intensity Interval Training Cardio”) relies on your anaerobic system, which mostly burns carbohydrate stores for energy, and involves working out at your maximum capacity (90% to 100%) for a very short period of up to 2 minutes, before backing off down to a lower intensity for a long period of time (less than 3 minutes), and repeating.

 

The idea is to go as hard as your body can possibly manage, then back off until you’ve recovered, and then hitting another burst.

 

Usually, your body’s only able to sustain this kind of training for a short period before it completely fatigues, so training sessions are brief, only up to a maximum of 20 minutes.

 

HIIT cardio, or interval training, is the clear winner when it comes to burning fat. Not only does it burn fat during your workout, it’s been shown to increase the rate your body burns calories for up to 48 hours post-workout.

 

But because HIIT training is SUPER intense, and can often involve plyometric (jumping) or other high impact movements, I really don’t recommend it for beginners.

 

HIIT is better for seasoned exercisers who want to crank it up a notch.

 

If you’re new to working out, start out with steady state cardio.  Build up to at least 150 minutes of activity a week, spread out over most, if not all, days of the week.

 

Don’t feel like you have to rush in and break your body with HIIT because all the influencers on Instagram are doing it!

 

Start where you are! It will be way safer, AND way more sustainable.

 

Once you’re able to manage this comfortably, and your resting heart rate is down to 60 beats per minute or less, you can start spicing up your cardio sessions with HIIT training. I recommend talking to a qualified fitness trainer, or your doctor, before getting started.

 

When you are ready to introduce HIIT, start slowly.

 

Switch out just one steady state cardio session for a HIIT workout.  Gradually build up to no more than 2 sessions a week with at LEAST 48 hours in between.

 

HIIT is certainly great for fat loss!  But because it takes an extreme toll on your body, it’s important not to overdo it, or combine it with other intense forms of training. This gives your body a chance to recover properly between workouts.

 

Best Workouts for Weight Loss Type 2: Resistance Training

 

Okay, I LOVE working out with weights, and not just because they make me feel and look like a superhero.

 

Weight training is especially important for us girls as we get older.  It improves things like bone density, joint strength, posture and even makes your skin look younger – swear.

 

BUUUT it’s also great for weight loss and shaping your body.

 

I always say “cardio reduces your size, and your shape is built in the weights room”.

 

Weight training is a moderate intensity workout that burns calories and fat, but it goes much deeper.

 

Proper weight training builds lean muscle mass, which gives you a curvy, “toned” physique AND ** drumroll, bonus benefit ** every pound of every lean muscle mass you gain helps your body burn calories.

 

True story! Muscle burns more calories than fat, i.e. your body burns extra calories just to keep strong and curvaceous. Yay!

 

If you’re ready to get started with weight training, aim for 3 sessions a week that target the whole body.

 

Rather than just doing bicep curls to death, focus on compound movements, which work more than one muscle group.  These include exercises like squats, push ups, and planks.

(Happy to help with this in need – comment below if you’d like more info!)

 

When you’re just starting out, ANY kind of regular exercise helps you lose weight, especially if you’re not very active. And remember – all forms of exercise have great benefits for your physical and mental health.

 

BUUUT there are certain kinds of workouts that are especially best for weight loss.  These include cardio (BOTH low intensity steady state cardio, and HIIT cardio) and resistance training.

 

A program that combines these two types of workout is a winning formula for weight loss.

Time is short, so when you’re trying to get in shape and lose the weight, you want to just know which type of workout is best. You don’t want to mess around with something that doesn’t work, you just want to stick with the type of workout that’s best for weight loss, right? These workouts are best for you if you want to lose weight. #fitnesstips #fitness #weightloss #fitnesstrainer

 

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