The Best Workout for Weight Loss in the Gym

Are you trying to lose weight in the gym but feel overwhelmed? Don’t worry, this article will provide you with the best workout for weight loss. You’ll be able to easily achieve your goals without feeling overwhelmed.

Quick facts: Best Workout For Weight Loss In Gym

  • ✅ High-intensity interval training (HIIT) is one of the best workouts for weight loss in a gym (Healthline).
  • ✅ Resistance training can increase your metabolic rate after workouts, helping to burn more calories in a shorter period of time (Harvard Health Publishing).
  • ✅ Doing short bursts of exercises can help to burn more calories than steady-state cardio (American Council on Exercise).
  • ✅ Lifting weights can help build muscle and burn fat more efficiently than cardio alone (Women’s Health).
  • ✅ Incorporating compound exercises like squats, deadlifts, and presses into your workouts can help to maximize calorie burning (Shape).

Warm Up

Warming up your body before starting a workout is essential to avoid injuries and help your body prepare for the exercise routine ahead. Warming up also increases your heart rate and stretches your muscles, allowing you to perform your exercises more effectively. It’s important to warm up before beginning any workout, especially if you’re trying to lose weight.

Let’s take a look at some of the best warm up exercises for weight loss in the gym:


Stretching is an important part of any workout, especially if you are looking to lose weight. Stretching helps your muscles lengthen and relax, preventing injury and allowing for greater range of motion. Doing stretches before a workout also helps warm up the body and can help you work out more efficiently.

Stretches don’t have to be long or complicated; just a few basic stretches can help prepare the body for exercise. Some examples of stretches that could be used in a warmup include:

  • Calf raises
  • Toe touches
  • Lunges
  • Arm swings
  • Shoulder rotations

If you want to add additional intensity to your stretching routine, use dynamic stretching –which involves movements like high-knees, butt kicks or jumping jacks. Whatever you choose to do as part of your warmup routine, make sure that it’s comfortable and not too strenuous.


Cardio, or cardiovascular exercise, is one of the most effective ways to increase fat loss and burn calories. Cardio workouts are designed to raise your heart rate and keep it elevated for an extended period of time. This type of exercise can involve anything from running on a treadmill, using a stationary bike, swimming laps in a pool or even kickboxing.

The main benefit of cardio is that it burns more calories than weight training exercises. Since you’re working harder and pushing your body more than when weight lifting, you’ll be burning more calories while engaging in cardio. Additionally, cardio increases your metabolism which helps you burn fat even after your workout has ended. Cardio also helps improve lung capacity and cardiovascular health as well as decreasing stress levels and increasing energy levels throughout the day.

Strength Training

Strength training is an integral part of any exercise regime geared towards weight loss. It is one of the best ways to burn calories and increase lean muscle mass, which in turn can help reduce body fat. Strength training can also improve your mood and boost confidence.

Let’s explore further to understand why strength training is beneficial for weight loss:

Compound exercises

Compound exercises are some of the best workouts to perform in the gym for weight loss. These exercises involve multiple body parts and joint movements, making them more effective than isolation exercises which target only one muscle group. Compound exercises put more stress on the muscles than isolation exercises, leading to higher calorie burning and weight loss results.

Some of the most common compound exercises include:

  • Squats
  • Lunges
  • Deadlifts
  • Chest presses
  • Overhead presses
  • Pull ups
  • Dips

When working out with weights in order to lose weight make sure to focus on performing compound moves as much as possible for maximum effectiveness.

Isolation exercises

Isolation exercises are a type of strength training exercise which focuses on the movement of one particular joint or muscle group rather than engaging several muscle groups at once. Popular isolation exercises include leg extensions, tricep pushdowns, and bicep curls.

These types of exercises are often used to target specific muscles that need to be strengthened and isolated in order to promote weight loss. Isolation exercises are not typically recommended for a full-body workout as they do not target many muscle groups at once like compound exercises such as pullups, squats, and burpees. However, these types of exercises can be beneficial for those looking to build strength or increase definition in certain areas.

High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) has become increasingly popular in recent years as a way to maximize weight loss in the gym. HIIT workouts involve alternating between periods of high-intensity exercise and low-intensity exercise or rest. It is a time-efficient way to burn calories, increase aerobic endurance, and build muscle. It also has a favourable effect on metabolism and has been demonstrated to be highly effective for weight loss.

Let’s look at the pros and cons of HIIT:

Alternating between high and low intensity

High-intensity interval training (HIIT) is a form of exercise that alternates between high-intensity and low-intensity exercise. During a HIIT workout, you will perform short bursts of high-intensity activities such as sprints or burpees followed by lower intensity exercises like walking or jogging.

This type of training causes the body to go into anaerobic mode, which increases your metabolism and allows for greater calorie burning during and after the workout. It also helps to build muscle, which is necessary for a healthy metabolism. HIIT workouts are typically shorter in duration, but offer great results in terms of weight loss and overall fitness levels.

Intervals should last between 30 seconds to 2 minutes with rest periods between them, depending on the individual’s fitness level.


Tabata is a type of high-intensity interval training (HIIT) workout developed by Japanese fitness researcher Izumi Tabata in 1996. The workout is unique in that it combines 20 seconds of very intense exercise with 10 seconds of rest, repeated 8 times for a total of four minutes.

The intensity of the Tabata workout places extreme demands on both the aerobic and anaerobic energy systems, allowing you to burn more calories during and after your workout. Additionally, the quick rest periods help keep the overall exercise time down while still providing excellent benefits. Tabata is commonly used today to help you improve your cardio endurance, muscular power and strength, as well as burning fat and toning up your body faster than traditional steady-state workouts.


Cardio is one of the most popular forms of exercise for weight loss. With regular cardio workouts, your body can become more efficient at burning calories and fat. As a result, you can reduce body weight and gain lean muscle mass. In addition, cardio can also help with improving cardiovascular endurance, which is important for overall health.

Let’s dive in and look at some of the best cardio exercises for weight loss:


The treadmill is one of the most popular pieces of cardio equipment in the gym. It is easy to use and effective for helping you burn calories and lose weight. The treadmill allows you to adjust the intensity and pace of your workout, so it is suitable for all fitness levels.

When walking or running on a treadmill at a moderate pace and incline, walking at about 3.5 miles per hour for 30 minutes can help you torch up to 210 calories, depending on your weight. Increasing your incline by 2-3 percent should help raise that number even more.

You can also add intervals into your treadmill workout to increase the intensity even further and burn more calories in a shorter period of time. Interval training alternates between high-intensity exercise, such as sprinting, with lower intensity exercise, such as walking. This type of exercise helps you burn more calories without needing to extend your workout time or increase speed significantly and can prove very helpful when trying to lose weight in the gym using cardio equipment like the treadmill.


The elliptical is one of the most popular pieces of cardio equipment in a gym, and for good reason. This machine can provide both high-intensity and low- to moderate-intensity workouts. During a high-intensity workout, the elliptical’s resistance setting should be set to a challenging level where you can reach your target heart rate quickly. During a low- to moderate-intensity workout, the resistance should be lower and the motion should be smooth and steady.

The elliptical is also great for targeting different muscle groups at once. If you want to work your quads or glutes, increase the incline or resistance of your stride. The elliptical is an excellent choice if you’re looking for a total body workout that also sculpts your legs and glutes.

Overall, the elliptical can help you burn calories quickly because it requires full body movement as well as forces you to use large muscle groups such as glutes, hamstrings, and quads to rotate your legs forward in each stride. Compared to other cardio machines such as treadmills or rowers, the elliptical allows you to get a full body burn from just one piece of equipment in less time than other options making it ideal for weight loss goals.

Stair Climber

The Stair Climber is a great form of cardio for anyone looking to lose weight in the gym. The machine features adjustable height steps that you climb. As you step up, the higher your heart rate will go and the more calories you’ll burn.

Plus, it’s a low-impact form of exercise, making it easier on your joints than running or jogging which are both high-impact workouts. You can adjust the intensity of your Stair Climber workout according to how hard you want to push yourself or how many calories you hope to burn.

The Stair Climber is a great way to increase overall cardiovascular health, boost metabolism and burn fat in a short amount of time. Plus it’s an excellent exercise for strengthening and toning the lower body including your glutes, quads, hamstrings and calves as well as increasing balance skills and coordination.

Cool Down

A cool down is an important part of any workout routine. It helps to reduce muscle soreness, improve flexibility, and decrease the risk of injury. For weight loss, cool down exercises can help you to reap the benefits of the workout, facilitate recovery and help you stay motivated to keep reaching your goals.

Let’s look at different cool down exercises to add to your workout routine:


Stretching should be an essential part of any workout, especially when it comes to weight loss. Not only does stretching help to improve flexibility and posture, it can also aid in muscle recovery and injury prevention. But stretching can also be a great way to maximize the effectiveness of your workout routine. When done correctly, stretching can help increase blood flow to the muscles you are working, improving their performance and helping you burn more calories during your workout.

Stretching also helps to release toxins that cause soreness and inflammation from the muscles after a strenuous workout, allowing them to recover quicker. Finally, when done correctly, stretching can help you relax, manage stress levels and improve your overall well-being.

So no matter what type of workout routine you are following for weight loss make sure you include some stretching as part of your cool-down routine!

Foam Rolling

Foam rolling is a form of self-myofascial release (SMR) that relies on foam or other types of rollers to gently massage an area of the body in order to provide deep tissue work and aid in breaking up adhesions in muscles and tissues. By using direct pressure, foam rolling can help improve mobility, reduce muscle soreness, improve circulation, realign scar tissue, and foster better overall health.

When foam rolling as a part of a weight-loss program, it’s important to remember that it needs to be done before other exercises. Foam rolling helps loosen up tight muscles so you don’t strain them while doing strenuous activities like running or weight-training. It also helps with mobility so you can move more fluidly during workouts. Additionally, foam rolling helps reduce soreness and enhance recovery time so you don’t have to take too many breaks between sets.

FAQs about: Best Workout For Weight Loss In Gym

Q: What is the best workout for weight loss in gym?

A: The best workout for weight loss in the gym is a combination of aerobic exercise and strength training. Aerobic exercises such as running, biking, and swimming are great for burning calories and can help you lose weight quickly. Strength training is also important for weight loss because it helps to build muscle, which boosts your metabolism and helps you burn more calories even when you’re not exercising.

Q: What type of exercises should I do for weight loss in the gym?

A: You should focus on both aerobic exercises and strength training. For aerobic exercises, running, biking, swimming, and other activities that get your heart rate up are great options. For strength training, compound exercises like squats, deadlifts, and presses are great for building muscle and burning calories. You can also try using machines and free weights to challenge your muscles and help you reach your weight loss goals.

Q: How often should I workout for weight loss in the gym?

A: The American College of Sports Medicine recommends that for weight loss, you should aim for at least 150 minutes of moderate intensity aerobic exercise per week, plus two or three days of strength training. So, if you’re looking to lose weight, aim for at least three days of aerobic exercise and two days of strength training per week.

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