The Best Workout to Lose Weight at the Gym

Are you looking for a way to lose weight and stay fit? Look no further! Our article has the top-notch tips to help you achieve your goals quickly and effectively. You will learn the best workout to make the most of your gym visits.

Quick facts: Best Workout For The Gym To Lose Weight

  • ✅ High-intensity interval training is the most effective form of exercise for weight loss (American College of Sports Medicine)
  • ✅ Resistance training can help to maintain and/or increase muscle mass while losing fat (American Council on Exercise)
  • ✅ Circuit training is a great way to combine strength and cardio in an effective and efficient workout (American Council on Exercise)
  • ✅ Walking is an effective way to lose weight and can be done at a moderate to vigorous intensity (American Heart Association)
  • ✅ Combining aerobic exercise with weight training is the best combination for weight loss (Harvard Health Publishing)
  • Checkout this video:

    Warm Up

    Warming up before your workout is essential for preparing your body for the exercises ahead. It’s important to set aside time to warm up properly as this can help you avoid injury. Warming up also helps you to perform better during your workout and helps you to get the most out of it.

    Let’s examine some of the best warm-up exercises for weight loss:

    Dynamic stretching

    Dynamic stretching is an active form of stretching that involves a series of movements that take your muscles through their full range of motion. It’s typically used as a warm-up before more intense exercise, such as during weight lifting or running. Dynamic stretching helps increase muscle temperature and gets your body ready for more strenuous exercise.

    Dynamic stretches are often done in sets of 10–15 repetitions each, and should be repeated in each direction to ensure both the right side and left side are receiving equal benefits. These stretches can help activate multiple muscle groups at once and can be performed quickly, allowing you to get warmed up quickly before your workout.

    Examples of dynamic stretches include:

    • Running in place with high knees
    • Butt kicks
    • Arm circles
    • Lunge with twist
    • Walking hip stretch

    Light cardio

    Light cardio is a type of exercise that involves light to moderate intensity aerobic activity. Examples include brisk walking, jogging, cycling, swimming or using the elliptical machine. Light cardio activities are great for burning calories and increasing cardiovascular endurance.

    When performing light cardio exercises, it is important to keep your heart rate low by maintaining an easy-going pace and not overexert yourself. This type of exercise is perfect for warming up before more intense workout routines and can also be used alone as a way to burn fat and lose weight quickly. It can also be used as an effective recovery tool after more demanding workouts to reduce soreness in muscles.

    Light cardio exercises can be done in short bursts of 10 minutes or extended sessions of 45 minutes depending on individual needs and goals.

    Strength Training

    Strength training is one of the most effective ways to lose weight when done correctly. Incorporating strength training into your gym routine can help you achieve your desired weight loss goals faster. It also helps build lean muscle mass and strength, increases your metabolism, and improves overall health.

    Let’s look at the different strength training exercises that can give you the best results:

    Compound movements

    Compound movements are exercises that involve multiple muscles and joints (e.g., squats, deadlifts, push-ups, etc.). These exercises are considered superior to isolation exercises because they allow you to lift heavier weights and recruit more muscle fibres. This leads to increased strength and muscle mass, improved metabolic health and enhanced fat burning potential.

    Compound movements should be the cornerstone of any strength training program as they help you build a strong base quickly and effectively. Examples of compound movements include squats, deadlifts, push-ups, pull-ups, bench presses, overhead presses, bent-over rows and dips. All of these exercises work multiple muscle groups at once making them very effective in strengthening your entire body in a short time period.

    Isolation exercises

    Isolation exercises, also known as single-joint exercises, are exercises that focus on one single muscle group and isolate the motion in only one joint. Isolation exercises are often used as auxiliary movements in conjunction with larger multi-joint exercises to help further develop an area of the body. For instance, using an isolation exercise for your biceps after doing a set of barbell curls will help to target individual muscles and ensure better muscle growth.

    Isolation exercises can be used if you want to increase strength, size or power in a certain muscle group; they may also be used to improve flexibility or balance. Examples of isolation exercises include:

    • Calf raises
    • Bicep curls
    • Triceps extensions
    • Shoulder raises

    HIIT Workouts

    HIIT (High-Intensity Interval Training) workouts are a great way to get a good workout at the gym while also burning fat and toning muscle. HIIT workouts involve short bursts of intense effort to quickly increase your heart rate and metabolism, followed by periods of rest. This makes HIIT workouts an effective and efficient way to lose weight, build strength, and increase your endurance.

    Let’s explore HIIT further:

    Tabata training

    Tabata training is a type of HIIT (high-intensity interval training) workout that has become increasingly popular in recent years. It involves intense, short bursts of activity, followed by a brief rest period. The idea behind Tabata is that it offers all the benefits of a longer HIIT workout, however in a shorter amount of time.

    Generally speaking, Tabata workouts last for just four minutes and involve 20 seconds of maximum effort exercise followed by 10 seconds of rest, repeated 8 times. This method has been proven to be extremely effective for burning fat and increasing cardiovascular fitness. It also boosts metabolism, helping you to burn calories even after your workout is over.

    Tabata workouts are ideal for those who are short on time due to their quick but efficient nature – they offer all the benefits of a regular HIIT session in a fraction of the time!


    HIIT Sprints are some of the most effective, calorie-burning exercises to do in the gym. These sprints involve intense bursts of all-out effort, followed by low intensity recovery periods. HIIT sprints are great for burning fat and increasing cardiovascular fitness by raising your heart rate quickly and then cooling it down again. Studies have found that HIIT sprints can burn up to nine times more fat than traditional aerobic exercise.

    HIIT is not only a great way to burn fat but also increases power and strength. The intense bursts of energy challenge your body more than steady state cardio, helping you build a better physique as well as get healthier. Plus, these type of workouts are time efficient – you can get a solid workout in 10-15 minutes!


    Cardio is a great way to lose weight quickly and efficiently at the gym. Any form of regular cardio exercise can help to burn calories as well as build cardiovascular endurance and muscle strength. Whether you want to run, cycle, or use the elliptical machine, cardio can be an effective form of exercise to lose weight.

    Let’s look at the pros and cons of using different forms of cardio to lose weight:


    The treadmill is one of the most popular pieces of cardio equipment for those looking to lose weight. The treadmill allows you to run or walk at an adjustable pace and incline, making it an ideal workout for those who want to burn calories quickly and efficiently. It can also be used as part of interval training, which experts agree is the best type of exercise for weight loss.

    Treadmills offer a low-impact workout, making them a great option for those who want to reduce their joint pain while exercising. Additionally, treadmill workouts are easily customizable thanks to adjustable speeds and incline levels, allowing you to tailor your workout to your fitness goals.


    The elliptical machine is a great exercise to lose weight as it provides a full body workout while having low impact on your joints. It works the legs, arms, and core muscles while offering a cardio workout with minimal stress on the body.

    The elliptical can be adjusted to suit various levels of intensity and difficulty, allowing you to customize the workout according to your fitness level. This allows for a higher calorie burn in a shorter period of time, making it an optimal choice for those who want to maximize their weight loss efforts in the gym. As you progress in your workouts, you can add more challenging settings or increase the duration of your workouts to continue seeing results.


    The Stairmaster is one of the best cardio workouts for weight loss. This machine works by simulating a running or climbing motion, and it burns a large number of calories per minute. Furthermore, the stairmaster also helps to strengthen and tone your legs, which can help you burn more fat.

    To maximize your calorie burn and make the most out of your workout, it’s important to use proper form while using the stairmaster. Start with a low resistance level and increase it gradually as you get in shape. Keep your chest lifted, keep a steady pace, and don’t let your feet slip off the steps.

    While on the Stairmaster, mix up your intervals with varying speeds and inclines so that you get an intense workout that tones all areas of your legs.

    Cool Down

    Cooling down after a workout is just as important as the workout itself. Cooling down helps your body transition to a resting state and can help prevent injury and soreness after a workout. Cooling down can include some light stretching or even a brisk walk. By taking some time to cool down, you can make the most out of your workout.

    Static stretching

    Static stretching is one of the most effective ways to cool down after a workout. It involves gradually stretching a muscle until it reaches a point of tension and then holding it for 20–30 seconds at a time. This type of stretching helps improve flexibility and can also reduce post-workout soreness, aiding in faster recovery time for your muscles.

    Static stretching is best performed after your workout, when your body is still warm, as opposed to before an intense training session when cold muscles are more prone to injury. You can also include deep breathing and concentrate on releasing the tension in each muscle group as you stretch them out.

    Some popular static stretches include:

    • Calf stretches
    • Quadriceps stretches
    • Hamstring stretches
    • Chest and shoulder stretches
    • Triceps stretches
    • Hip flexor/groin stretches

    Foam rolling

    Foam rolling is a tool used for self-massage to release tight muscles and fascia, as well as relieving muscle soreness and tension. It is recommended to practice foam rolling at least twice a week for quick recovery after workouts.

    When you foam roll, you are creating micro-tears in the muscle tissue to help heal scar tissue buildup, promote blood flow, reduce inflammation and increase flexibility. Foam rolling releases adhesions that can contribute to joint stiffness, enhances range of motion and increases mobility. Furthermore, it also reduces stress hormones in your body which helps relieve stress after intense exercise sessions at the gym.

    To foam roll properly, maintain steady pressure while slowly rolling over your target area multiple times until the tension in that area is relieved.

    FAQs about: Best Workout For The Gym To Lose Weight

    Q: What is the best workout for losing weight?

    A: Cardio is the best workout for losing weight, such as running, swimming, or cycling. High-intensity interval training (HIIT) is also a great option for burning calories and getting your heart rate up.

    Q: How many times a week should I do cardio to lose weight?

    A: Generally, it’s recommended to do some form of cardio at least three times a week for weight loss. Aim for 30-60 minutes of moderate intensity exercise per session, or 20-30 minutes of high intensity exercise.

    Q: What other types of exercises can I do to lose weight?

    A: In addition to cardio, strength training can help you lose weight and build muscle. Try exercises like squats, lunges, and push-ups to work your whole body. Yoga and Pilates are also great for improving your balance, flexibility, and core strength.

    Similar Posts