Exercise helps to build muscle and burn extra calories, ultimately leading to weight loss.
Speaking exclusively to GB News, a fitness expert explained why a combination of cardio and strength is the key to getting results.
This is according to fitness trainer and advisor for BlissTrax Chris Hudson. He said: “Losing weight effectively requires a combination of cardiovascular exercise, strength training, and high-intensity interval training (HIIT).
“While diet plays a crucial role, the right workout routine can accelerate fat loss, build lean muscle, and boost metabolism. This guide will break down the best exercises for weight loss, how to do them, and how often you should incorporate them into your routine for optimal results.”
Squats are a good way to burn calories and build muscle
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Cardiovascular Exercises (3-5 times per week)
Chris explained: “Cardio is a key component of weight loss as it burns a significant amount of calories while improving heart health and endurance.”
Walking (Brisk Walk or Incline Walk)
How to Do It: Walk at a moderate-to-fast pace for 30 to 60 minutes. To increase intensity, walk on an incline or add short bursts of faster walking.
Why It Works: Low-impact, joint-friendly, and sustainable for long-term fat loss.
Running or Jogging
How to Do It: Jog or run at a steady pace for 20 to 45 minutes. To maximize fat burn, incorporate sprint intervals—sprint for 30 seconds, then walk for one to two minutes and repeat.
Why It Works: Burns a high number of calories and improves endurance.
Cycling (Indoor or Outdoor)
How to Do It: Cycle for 30 to 60 minutes at a moderate-to-high intensity. If using a stationary bike, incorporate resistance changes to simulate hills.
Why It Works: Strengthens the legs and core while burning a significant number of calories.
Rowing Machine
How to Do It: Row with proper form for 20 to 30 minutes, using strong, consistent strokes. Keep your back straight and drive with your legs.
Why It Works: Engages the entire body, providing an excellent full-body calorie burn.
Strength Training (3-4 times per week)
“Building muscle helps increase metabolism, which means you burn more calories even at rest. Strength training should be a core part of any weight loss routine,” Chris said.
Squats
How to Do It: Stand with feet shoulder-width apart, lower your hips until your thighs are parallel to the floor, and push back up. Reps & Sets: 3 to 4 sets of 10 to 15 reps.
Why It Works: Engages the legs, glutes, and core for a full-body calorie burn.
Deadlifts
How to Do It: With a barbell or dumbbells, hinge at your hips, lower the weight to shin level, and return to standing while engaging your core. Reps & Sets: 3 to 4 sets of 8 to 12 reps.
Why It Works: Works multiple muscle groups, boosting metabolism.
Push-Ups
How to Do It: Keep your body straight, lower your chest to the floor, and push back up. Modify by dropping to your knees if needed. Reps & Sets: 3 sets of 10 to 20 reps.
Why It Works: Strengthens the upper body and core while burning calories.
Dumbbell Rows
How to Do It: Holding a dumbbell, bend at the waist and pull the weight toward your ribs, squeezing your back muscles. Reps & Sets: 3 to 4 sets of 10 to 12 reps per side.
Why It Works: Builds back strength and improves posture.
The expert recommended mountain climbers
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High-Intensity Interval Training (HIIT) (2-3 times per week)
“HIIT is one of the most effective methods for fat loss. It involves short bursts of high effort followed by brief recovery periods, maximizing calorie burn in a short amount of time.”
Jump Squats
How to Do It: Perform a squat, then explode upward into a jump. Land softly and repeat. Time: 30 seconds on, 15 seconds rest. Repeat for four rounds.
Burpees
How to Do It: Start in a standing position, drop into a push-up, jump up, and repeat. Time: 30 seconds on, 15 seconds rest. Repeat for four rounds.
Mountain Climbers
How to Do It: In a plank position, drive your knees toward your chest quickly.Time: 30 seconds on, 15 seconds rest. Repeat for four rounds.
Weekly Workout Plan for Weight Loss
Monday: Strength Training + 20-30 min Cardio
Tuesday: HIIT Workout
Wednesday: 40 to 60 min Cardio (e.g., walking, running, cycling)
Thursday: Strength Training + 20 min Cardio
Friday: HIIT Workout
Saturday: Active Recovery (light yoga, walking)
Sunday: Rest or Light Cardio
