Losing weight is more about what you eat than what you do in the gym; it’s a lot easier to eat 500 fewer calories a day than burn off 500 calories through exercise! That being said, exercise does still play an important role in weight loss and burning more calories per workout can help you reach your target weight more quickly.


These four tried-and-tested workouts work all your major muscles, burns calories like a blowtorch and is very time efficient as it combines metabolism-boosting, muscle-preserving strength training with cardio. Do it three times a week on non-consecutive days for best results.


WARM UP

Complete 5-10 minutes of light cardio plus dynamic stretches for your major muscle groups. By the end of your warm-up, you should feel warm, slightly sweaty, mildly out of breath and ready to work.


WORKOUT A

Do three non-stop laps of the following tri-set:


  1. Squats x 15 reps


  2. Lat pull-downs x 15 reps


  3. Dumbbell shoulder press x 15 reps  


Cardio – rower: 2 minutes slow pace, 2 minutes medium pace, 2 minutes as fast as you can


EXERCISE DESCRIPTIONS
SQUATS 

With your feet shoulder-width apart and your toes turned slightly outward, rest and hold a barbell across your shoulders. Push your hips back, bend your knees and sit down until your thighs are roughly parallel to the floor. Stand back up and repeat.  


LAT PULL-DOWNS 

Grip and hold the lat pull down bar with an overhand, slighter wider-than-shoulder-width grip. Pull the bar down to the front of your chest and then reach back up. Lift your chest and lean slightly backward throughout.


DUMBBELL SHOULDER PRESS 

With a dumbbell in each, stand with your feet shoulder-width apart and your knees slightly bent. Raise your hands to shoulder level, palms facing forward. Press the weights up and overhead before lowering them back to your shoulders. Keep your abs braced throughout.


WORKOUT B

Do three non-stop laps of the following tri-set:


  1. Lunges x 15 reps per leg


  2. Seated rows x 15 reps


  3. Push-ups x 15 reps  


Cardio – Bike: 2 minutes slow pace, 2 minutes medium pace, 2 minutes as fast as you can


EXERCISE DESCRIPTIONS

LUNGES

Stand with your feet together and your hands by your sides. Take a large step forward and then bend your legs. Lower your rearmost knee to within 3cm of the floor. Keep your front shin vertical. Return to the starting position and then do another rep leading with the opposite leg. Alternate legs until you have done 15 each side. Hold dumbbells to make the exercise harder.


SEATED CABLE ROWS

Sitting with your legs extended but slightly bent, grab the bar with an overhand, shoulder-width grip. Sit up tall and lift your chest. Lead with your elbows and pull the bar into your abdomen. Extend your arms and repeat. Keep your torso still, pull with your arms only and not your lower back.


PUSH-UPS

Place your hands on the floor and then walk your feet back until your body is straight and your arms are vertical. Bend your arms and lower your chest to within 3cm of the floor. Push back up and repeat. Place your feet on a step to make this exercise harder or bend your legs and rest on your knees to make it easier.


WORKOUT C

Do three non-stop laps of the following tri-set:


  1. Romanian deadlift x 15 reps


  2. Dumbbell rows x 15 reps per arm


  3. Incline dumbbell chest press x 15 reps  


Cardio – Treadmill: 2 minutes slow pace, 2 minutes medium pace, 2 minutes as fast as you can


EXERCISE DESCRIPTIONS

ROMANIAN DEADLIFT

Holding a barbell with an overhand, shoulder-width grip, stand up tall with your feet hip-width apart and knees slightly bent. Hinging from your hips, push your butt back, lean forward, and lower the bar to below knee-height without rounding your lower back.  Stand back up straight and repeat.


DUMBBELL ROWS

Hold a dumbbell in one hand and then lean forward and place your other hand on a knee-high exercise bench. Bend your knees and arch your back slightly. Pull the dumbbell up and into your side of your ribs and then lower it again. Change arms at the completion of your set.


INCLINE DUMBBELL CHEST PRESS

Set your exercise bench to around 30-degrees. Lie on it with a dumbbell in each hand, arms straight, weights over your shoulders. Bend your arms and lower the weights to your chest and then press them back up again. Arch your lower back slightly and keep your feet pressed firmly into the floor for stability.


WORKOUT D

Do three non-stop laps of the following tri-set:


  1. Planks x 30 seconds


  2. Side plank Left/Right x 30 seconds


  3. Glute bridge x 15 reps


Cool down – do 5-10 minutes of light cardio plus static stretches for your major muscle groups.


EXERCISE DESCRIPTIONS

PLANK

Lie on your front and rest on your elbows. Keeping your legs straight, lift your hips up off the floor. With braced abs and your body straight, hold this position for 30-seconds. Do not allow your hips to sag or your back to round.   


SIDE PLANK LEFT/RIGHT

Lie on your side and rest on your elbow. Keeping your legs straight, lift your hips up off the floor. With braced abs and your body straight, hold this position for 30-seconds.


GLUTE BRIDGE

Lie on your back with your legs bent and feet flat on the floor. Push down through your feet and lift your hips up. Raise them as high as you can while keeping your feet and shoulders on the floor. Lower your hips back down and repeat.


As effective as these workouts are, it will not undo the damage of an unhealthy diet. If you want to lose weight, you MUST eat clean and lean! Exercise will help you in your quest to lose weight; it plays a starring role, but your nutrition is the star of the show.