workout to strengthen and lose weight

Workout to Strengthen and Lose Weight

workout to strengthen

This Is How Many Days a Week You Should Workout to get Stronger and Lose Weight

It’s no secret that serious weight loss can sometimes require a complete lifestyle-180. Without cracking down on both your diet and your fitness routine, it can much more difficult to shed stubborn pounds. And if you’re wondering why you’re not seeing results from hitting the gym two to three times a week, it’s because it’s not enough. If you’re really looking to transform your body, there’s a magic number when it comes to exercise frequency. See where two trainers agree.

You should work out fives time a week and throw in two to three days of cardio-specific training. For your cardio-only days 30 to 45 minutes is plenty. Cardio, I like bike, battle ropes, rower, and curve treadmill. For strength, free weights, kettlebells and cables are great!

A winning formula for changing body composition? Three days of cardio and three days of resistance training. Weight loss is really a full-time job, showing up only a couple times a week just won’t cut it.

There’s no one-size-fits-all formula for burning body fat, but there are workouts that can give you just the boost you need. The best forms of cardio that will help you melt away unwanted pounds you find below. The best exercises are ones you most enjoy and do consistently.

Be it steady state, interval training, a combination, or some other form, the most dependent variable in adhering to a weight-loss strategy often stems from the question: ‘Is this fun?’

Read on to see workouts for every fitness level.

For the Beginner

Cycling Tabata intervals
  • 2-minute warmup at moderate pace
  • 20-second high-intensity effort
  • Rest for 10 seconds

Complete a total of eight sets, cooling down for two minutes in between.

Tabata is the cornerstone HIIT workout, which increases the moments of excess postexercise oxygen consumption, which will help you burn fat.


Rower calorie sprints
  • 2-minute warmup at conservative pace
  • 1-minute max calorie sprint
  • 1-minute recovery row

Repeat for 12 rounds.

Don’t underestimate low-impact workouts! Utilizing the rower is especially great for burning fat since they involve a max calorie sprint. It also gives you a better understanding of how it feels to burn calories.

For the Advanced

10-minute bodyweight EMOM (every minute on the minute)
  • Mountain climbers
  • Squat jacks
  • Speed skaters
  • Burpees

Complete five reps of each exercise, resting only for the time remaining at the end of each round.

You don’t need as much equipment, so it’s great for burning fat on the go.

source – PopSugar

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