The Best Workout to Lose Weight at the Gym

Are you frustrated with complicated workout plans that don’t deliver results? Look no further! The best workout for weight loss at the gym is here. You’ll be on your way to achieving your weight loss goals in no time.

Quick facts: Best Workout For Gym To Lose Weight

  • ✅ Cardio Exercises are the Best Way to Burn Calories for Weight Loss – Harvard Health Publishing
  • ✅ Strength Training Can Help You Lose Weight – Mayo Clinic
  • ✅ Resistance Training Is Important for Weight Loss – American Council on Exercise
  • ✅ High-Intensity Interval Training is the Most Effective Workout for Weight Loss – Healthline
  • ✅ HIIT Burns More Fat in Less Time than Traditional Workouts – American College of Sports Medicine

Cardio Workouts

Cardio workouts are a great way to lose weight quickly and efficiently. By doing regular cardio workouts, you can burn extra calories and increase your overall level of fitness. These workouts are suitable for all ages and can be done at the gym or outdoors.

In this article, we will look into the best types of cardio workouts for weight loss:

High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is a popular type of cardio workout that integrates both aerobic and anaerobic exercises. This type of workout involves alternation between high intensity activities such as running and jumping, and lower intensity activities such as walking or jogging.

The idea behind HIIT is to push your body to the point of exhaustion and then recover with a short period of rest or reduced effort. HIIT also helps to improve overall fitness, burn calories, increase endurance, and help you reach your weight loss goals faster than other forms of exercise.

HIIT workouts are typically done in intervals with a range from 10 seconds up to 8 minutes. This type of workout is great for those looking for an effective yet efficient way to lose weight at the gym as it allows them to get the most out of their workouts in a shorter amount of time.

Treadmill Workouts

Treadmill workouts are one of the best and most popular types of cardio workouts, as they can be adapted to all fitness levels. Walking, jogging, running—or a combination of all three—are all great options for using a treadmill as part of your exercise routine. By adjusting the speed, incline and duration, anyone can challenge themselves to meet their goals. Treadmill workouts are also easy on the joints compared to pavement running or other types of outdoor activities.

Treadmills offer a form of effective low-impact cardio exercise that can help you burn calories to lose weight or maintain an existing healthy weight. A great thing about treadmill workouts is that you can vary your intensity and still reap all the benefits. You must burn 3,500 calories to lose one pound; this does not have to be done in one session – you can split it up over several exercise sessions if that works best for you.

Elliptical Workouts

Elliptical workouts are one of the best ways to lose weight at the gym. With each stride, you’ll target your lower body muscles while providing a low-impact cardio workout. Elliptical machines come equipped with adjustable inclines, and it is important to utilize this feature as it increases the intensity of your workout and helps you burn more calories. Additionally, many ellipticals come with programs that help you track workouts and goals.

When doing elliptical workouts, start off slow with a moderate intensity that gradually increases over time. Aim for 40 minutes of cardio three times a week to maximize results while minimizing injury risk. Remember to keep your upper body in motion on the elliptical by lightly grasping onto the handles as this will target additional muscle groups and ensure a full-body workout. When done correctly, elliptical workouts can be an effective way to lose weight in the gym!

Strength Training

Strength training is essential for anyone looking to lose weight at the gym. It helps to build lean muscle mass, which in turn increases your metabolism and helps to burn fat. Strength training can also help improve balance and coordination, as well as increase bone density.

Let’s look at some of the best exercises to help you lose weight at the gym:

Free Weights

Free weights are a form of strength training that use only your body, gravity and the resistance of the weights. Examples of free weights include dumbbells, barbells and kettlebells.

Free weights are great for building muscle and achieving effective weight loss. They target specific muscle groups and recruit many more muscles than machines can provide. Additionally, they use movements that stabilize the core in order to lift the weight off the ground or overhead. Free weights require more coordination on your part to keep your body balanced as you increase distance or resistance between body parts and/or move through different planes of motion as you complete a lift. As a result, they can help improve stability while burning more calories than machine-based exercises.

Resistance Bands

Resistance bands can be used to effectively target all major muscle groups and help you reach your fitness goals. With a resistance band, you can perform exercises that don’t require any other equipment or machines. These bands come in different weight ranges and can provide a medium-to-high intensity workout, so you can use them for strength training, toning muscles, and even cardiovascular exercise.

The advantage of using resistance bands is that they allow you to safely increase or decrease the intensity of your workout. Since they come in various levels of resistances, it’s easy to find one that will suit your needs and give you the desired results. They also take up less space than other gym equipment and are easy to store when not in use. Plus, resistance bands are generally more affordable than weights and machines.

Weight Machines

Weight machines are a common component of strength training workouts at the gym. Weight machines use resistance to help build muscular strength and endurance. With a wide range of machines available, they can be used to target different muscle groups and help with specific goals.

Weight machines typically consist of three main parts: a plate stack, resistance rods, and handles or a seat for stability. Lever-operated weight machines often have multiple weights or settings that can be adjusted as needed. Many modern weight-training machines have adjustable settings so that you can increase or decrease the intensity of your workout based on your needs.

Weight machines provide an effective way to strengthen your entire body without having to worry about proper form or doing exercises incorrectly. If you’re new to weight training, using weight machines is an excellent place to start in order to get comfortable with the movements and become familiar with how each muscle group responds to exercise before moving onto free weights and bodyweight exercises.

Core Workouts

Core workouts are an essential part of any weight loss program. Core exercises not only help build a strong core, they also help shape and tone your body, improve your posture and even improve your balance. To maximize your weight loss goals, core exercises are essential.

Let’s take a closer look at different core workouts that you can do at the gym:


Planking is an effective core exercise and component of a full-body workout. This exercise works your abdominals, as well as other core muscles such as your rectus abdominis, internal and external obliques, transverse abdominis, lower back muscles and hip flexors. Planks help to build strength in all of these areas, providing a stable foundation for all types of movement.

Planking can be done anywhere and at any time; however, plank exercises are most often done in the gym for best results. When planking correctly with proper form, you can target all the core muscles for maximum results or use variations to target specific areas such as the lower abs or glutes. Furthermore, planking can help you to achieve your weight loss goals by burning calories; depending on duration and intensity of your workout, you could burn up to 80 calories during 1 minute of planks.


Crunches are a great core training exercise to help you target the muscles of your core. For a full range of motion, lie on your back on a flat exercise mat, bend your knees and place feet flat on the floor hip-width apart. Place hands at the side of the head and curl shoulders off the mat in one fluid motion until you feel contraction in your abdominal muscles. Hold for a count of two or three, then slowly lower to starting position.

Crunches help to build muscular endurance as well as supporting healthy posture and improved balance. To increase intensity, lift legs off the floor or add weights. Make sure not to pull on the neck or rock back and forth during crunches as this can cause strain and injury in the lower back area.


Bridges are a great core exercise and one of the best workout to lose weight at the gym. This core workout can be done with or without weight and can be used to target the lower abdominal muscles, glutes, hamstrings, and back.

To perform a bridge, lie on your back with your knees bent and your feet flat on the ground. Engage your core by squeezing your glutes and pelvis together as you slowly lift your hips off of the floor until they form a straight line from shoulders to knees. Keep your arms by your side or reach up for extra challenge. Hold for a few seconds before lowering yourself back down to the starting position. Repeat for desired reps before moving on to similar exercises such as planks or crunches. This is a great exercise for strengthening the muscles in our core, increasing stability, and burning calories!


Stretching is an important part of any workout routine as it helps to warm up your muscles and increase mobility. Stretching can also help to reduce the risk of injury when exercising. Additionally, stretching can help to improve your posture and reduce the risk of muscles becoming overly tight.

Let’s explore the benefits of stretching further:

Dynamic Stretching

Dynamic Stretching is an active form of stretching involving movement to help improve flexibility, posture, and coordination. It involves performing active movements that stretch the muscles in a controlled manner.

Benefits of dynamic stretching include improved mobility, blood flow, and activation of the muscles needed for your workout. Dynamic stretching can reduce injury risk by increasing range of motion, coordination, and balance. It is recommended before an exercise session as it helps prepare the body for more intense physical activity and prevents injury by allowing muscles to lengthen gradually while they are warm.

Additionally, dynamic stretches can be used between sets in order to maintain muscle temperature and help prevent injuries from a sudden jump in intensity.

Static Stretching

Static stretching is a type of stretching which involves holding the position for a set period of time, typically 15-30 seconds. It is effective for lengthening the muscles and providing relief from stiffness.

Static stretches can be used to target all areas of the body, including neck, shoulders, chest and abs. Static stretching can improve flexibility and range of motion in joints, reduce risk of injury, increase muscle endurance and provide relief from tightness or cramping. It is also great as a warm-up or cool down when exercising in order to prepare the muscles for intense activity or help them gradually recover after an intense workout session.

When done correctly and safely with proper form and carefully selected exercises, static stretching can be highly beneficial.

Foam Rolling

Foam Rolling is a form of physical therapy and exercise used to improve mobility, reduce tightness, and relieve pain. The technique consists of using a cylinder-shaped piece of foam—known as a foam roller—to apply pressure to various parts of the body, such as the hips, back and legs. This pressure helps to stretch the muscles and release tension.

Foam Rolling can be done before or after a workout or on its own to help with recovery or relaxation. When used regularly, it can help improve posture, joint mobility and flexibility. Additionally, foam rolling can be beneficial for those looking to lose weight at the gym by allowing muscles to stay relaxed throughout an exercise session increase calorie burn during workouts. Additionally, foam rolling has been shown to reduce soreness after an intense workout session by speeding up the recovery process.


Nutrition is an essential part of any effective weight loss plan. You need to ensure that you are eating healthy, balanced meals and snacks while exercising to get the best results. Eating nutritious and high-protein meals can help you to burn fat more efficiently and ultimately achieve your goal of losing weight.

Let’s look at what some of the best food choices to include in your diet are:

Eating Healthy Foods

Eating healthy foods is essential in order to lose weight at the gym. Eating the right foods can help speed up the process, while eating the wrong ones can slow it down. It is important to stick to a balanced diet that includes fresh fruits, vegetables, lean proteins, and whole grains. Avoiding processed foods and added sugars is also recommended.

It is also important to eat regular meals throughout the day as this helps keep blood sugar levels steady and prevents overeating. A diet high in fiber and low in saturated fats is key for optimal weight loss results when combined with exercise. Eating smaller portions more frequently can also help regulate hunger and control cravings for unhealthy snacks or fast food. The more nutrient-dense a person’s diet is, the better their chances of losing weight at the gym will be!

Counting Calories

Counting calories is a great way to keep track of how many calories you are consuming and burning throughout the day. When it comes to losing weight, this rule applies all the same. Knowing your caloric intake, and monitoring what you consume is key in creating a good diet when trying to lose weight. This is especially important after workouts.

Knowing how many calories you burned off during your workout will help you decide how much food you should have afterward. To make sure you are getting an accurate reading of your caloric expenditure, get a calorie monitor or heart rate monitor to track your progress during workouts. Tracking information such as heart rate, speed, and distance can help identify potential issues and give you more accurate data about the effectiveness of your workout regimen.

Meal Planning

One of the best strategies for successful weight loss is meal planning. Meal planning involves taking the time to plan out what meals and snacks you will eat, when you will eat them, and how much of each type of food you’ll consume. It can help ensure that you get enough nourishing food such as fruits, vegetables, and whole grains, while still reducing calories for weight-loss goals. Meal planning also helps minimize or eliminate unhealthy foods such as processed and refined sugars, deep fried foods, and foods high in saturated fat.

When it comes to meal planning for a weight loss goal at the gym there are three key components:

  • Prepping meals ahead of time,
  • Tracking your progress with a diet diary or app like MyFitnessPal, and
  • Eating balanced meals throughout the day.

Prepping meals ahead of time doesn’t have to be complicated—use simple recipes with fresh ingredients even if you only have 15 minutes to spare on Sunday night. Additionally keep a diet diary so that you can track your daily calories consumed which can be a helpful visual cue when trying to lose weight at the gym. Lastly focus on eating balanced meals throughout the day so that your body has access to adequate nutrients necessary for proper functioning during workouts (i.e., carbohydrates during runs).

FAQs about: Best Workout For Gym To Lose Weight

Q: What type of exercise is best for losing weight?

A: To lose weight, a combination of aerobic and strength training exercises is best. Aerobic exercise, such as running, swimming, and biking, helps you burn calories and improve your overall cardiovascular health. Strength training exercises, such as weight lifting, help build muscle mass and help you burn even more calories throughout the day.

Q: How often should I work out to lose weight?

A: To maximize weight loss, aim to work out for at least 30 minutes, four to five days a week. If you’re starting from scratch, begin with a short 10-minute session, and gradually build up your workout time.

Q: What should my diet be like when I’m trying to lose weight?

A: Eating a healthy and balanced diet is important for any weight loss plan. Eating a variety of lean proteins, fruits, and vegetables will help you stay full and satisfied while also providing the essential vitamins and minerals your body needs. Additionally, cutting out sugary drinks and limiting processed foods can help you reduce your calorie intake and lose weight.

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