Exercise plays a particularly important role when it comes to weight loss and maintaining a healthy body. By sticking to a good workout routine, you can figure out a fantastic way of losing weight without completely starving your body or slowing down your metabolism. Although you shouldn’t look at exercising regularly, eating well is also important, we recognize how a great workout can contribute to your improved wellbeing, health, and general approach to life.

Because of this, we have researched numerous kinds of different workouts that can help to enhance your weight loss process and get to your goals quicker and more effectively. Here, we will provide you with those free workout tips and routines so that you can select the one best tailored to your specific requirements and preferences. After all, workouts are not a one-size-fits-all creation, and you may find that you need to try a few before you find the perfect fit.

We have listed a few workouts below that have been scientifically proven to boost weight loss, in the body areas described.

Walking and Running


If you are very overweight start with short brisk walking and build up day by day, always having a goal to achieve e.g. ½ mile or to the Local Park and back. You will be very surprised how quickly you build up strength.

Running outdoors or indoors – is not necessarily a good weight loss exercise but excellent for cardio, the best. Running is one of the most efficient methods of burning calories. For every mile you run, you burn approx. 100 calories. One of the highest calorie burns and no gym memberships! All you need is a pair of running shoes. Plus, if you stick with it, you’ll get fitter and your goals could even have you trying marathons!!


Elliptical Trainer (Cross Trainer)

If you can’t run, this is an awesome piece of machinery to own. The cross trainer combines the cardio of running with resistance and it is a low impact machine. Another positive is that burning the equivalent amount of calories as running feels easier on the elliptical. Great weight loss exercise.



A great exercise for High-Intensity Interval Training a cardio and resistance training in one fierce calorie-burning workout lasting between 20 and 40 minutes or in sprint bursts of 60 secs and then rest 60 secs for a period of 15 mins. Just make sure most of your power driving the stroke comes from the large muscle of the thighs – not the upper body (a common mistake).

Step Aerobics


Step Aerobics targets legs, hips, and glutes. It is an intense calorie-burning exercise. Calories burned during this weight loss exercise depends on speed and step height.




Bicycling (stationary or outdoors) targets thighs and calf muscles. The effectiveness of weight loss depends on speed and resistance/ incline. However, voluptuous shaped women beware of high resistance, as this will increase muscle mass in your thighs and exacerbate your problem area.


High-Intensity Interval Training

If your goal is to burn fat, intervals better be part of your program. Besides being a quick method to getting in a great workout, intervals are extremely effective for transforming your physique. By incorporating intense periods of work with short recovery segments, intervals allow you to keep the workout intensity high while still maintaining form.

The magic of high-intensity interval training (or HIIT for short) lies in its ability to keep you burning fat even after you leave the gym. In short, your body isn’t able to bring in enough oxygen during periods of hard work. Therefore, you accumulate a “debt” of oxygen that must be repaid post-workout in order to get back to normal. The result — your metabolism is revved for hours after you leave the gym.

Trainers refer to this phenomenon as excess post-exercise oxygen consumption or EPOC. The biggest way to use it to your advantage is to make short, intense exercise bouts a regular piece of your workout regime. Intense circuits also stimulate muscle-building hormones like growth hormone and IGF-1. This puts your body in a perfect state to build lean mass. Alongside the hormone response, interval training also develops the cardiovascular system.

By pushing your heart rate high during periods of work, you’ll increase your cardio ability and strengthen your heart. During the short rest intervals, you also increase your recovery capabilities meaning you’ll be able to recover faster in future workout sessions. When creating interval workouts, focus on including difficult movements that challenge your entire body in a single exercise. Aim to include at least two exercises back to back before allowing your body to recover. Catch your breath in between rounds, but don’t allow yourself to recover fully before attacking the next set.


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