10 Workouts Trainers Recommend to Help Clients Sustain Weight Loss

Congratulations on reaching your weight loss goals! This achievement marks an important milestone, but it is important to realize that the journey does not end here. The next step is to focus on maintaining your progress. Maintaining weight loss requires continued commitment and a proactive approach to fitness. Sticking to your routine is crucial, as continuous efforts are necessary to maintain weight and prevent regaining lost pounds. To help you out, I’ve rounded up 10 of the best exercises to maintain weight loss.

Maintaining weight loss means more than just continuing your exercise routine; it requires incorporating specific exercises that address different aspects of fitness. Proper exercise not only helps you burn calories, but also builds and maintains muscle strength, which is essential for a high metabolism and overall health.

For my clients looking to maintain their hard-earned results, I recommend incorporating exercises that effectively combine calorie-burning and strength-building benefits. These exercises are designed to support your long-term fitness goals, to ensure you continue to stay fit and improve your physical well-being.

The exercises highlighted here are ideal for maintaining weight loss and supporting ongoing fitness. They are specially selected for their effectiveness in burning calories, improving muscle strength and promoting overall fitness. By incorporating these exercises into your routine, you can continue to challenge yourself and support your body’s needs as you maintain your weight loss.

The exercises

What you need: a set of dumbbells, resistance bands, an exercise mat and access to cardio equipment such as a treadmill, bike or jump rope.

Squat to Press

This full body exercise strengthens the legs, glutes and shoulders while providing a cardio boost to keep the metabolism elevated.

Here’s how to do it:

1. Stand with your feet shoulder-width apart, holding dumbbells at shoulder height.
2. Lower into a squat, pushing your hips back and bending your knees until your thighs are parallel to the ground.
3. When you stand up, press the dumbbells overhead.
4. Lower the dumbbells back to shoulder height as you return to standing.
5. Repeat for 12 reps per set.

5 Easiest Daily Workouts to Maintain Weight Loss

Skipping rope

This high-intensity cardio workout is great for burning calories and keeping your heart rate elevated, making it ideal for maintaining fat loss.

Here’s how to do it:

1. Hold the jump rope handles with your elbows close to your sides.
2. Jump with both feet together and keep a steady rhythm.
3. Focus on smooth, continuous jumps, with the goal of staying light on your feet.
4. Complete 5 rounds.

Dumbbell Deadlift

This strength-based exercise targets the glutes, hamstrings and lower back, helping to maintain muscle mass and promote fat loss.

Here’s how to do it:

1. Stand with your feet hip-width apart, holding dumbbells in front of your thighs.
2. Hinge at your hips, lower the dumbbells to the floor while keeping your back flat.
3. Engage your glutes and hamstrings as you rise back up and bring the dumbbells to the starting position.
4. Perform 10 reps per set.

11 Best Resistance Band Exercises to Maintain Weight Loss

Mountain climber

This core-focused cardio workout increases the heart rate and strengthens the entire body, especially the core and shoulders.

Here’s how to do it:

1. Start in a high plank position with your hands under your shoulders.
2. Switch quickly with one knee to your chest, then switch to the other leg.
3. Keep your core tight and move at a steady pace.
4. Complete 4 sets.

Resistance Band Row

This upper body exercise strengthens the back, shoulders and arms, supports muscle retention and overall metabolism.

Here’s how to do it:

1. Attach a resistance band to a secure anchor point.
2. Stand facing the anchor and hold the strap with both hands.
3. Pull the band towards your chest and squeeze your shoulder blades together.
4. Release slowly and repeat for 15 reps.

10 Best Exercises to Maintain Weight Loss

Cycle intervals

This cardio workout focuses on burning calories and improving cardiovascular endurance and keeping fat levels in check.

Here’s how to do it:

1. Start with a moderate cycling pace to warm up.
2. Cycle as fast as possible for 1 minute, then slow down to a comfortable pace for 1 minute.
3. Repeat for 8 rounds.

Pushup and Plank Combo

This bodyweight exercise strengthens the chest, shoulders and core, which are essential for maintaining muscle tone while losing or maintaining weight.

Here’s how to do it:

1. Start in a pushup position with your hands shoulder width apart.
2. Lower your body to the ground and then push up again.
3. After 10 push-ups, hold a plank position for 30 seconds.
4. Repeat for 3 rounds.

7 Best Free Weight Exercises to Maintain Weight Loss

Lunges with Bicep Curl

This full-body exercise targets the legs, core and arms, promoting muscle retention and fat burning.

Here’s how to do it:

1. Stand with your feet hip-width apart, holding dumbbells at your sides.
2. Step forward into a lunge, bending both knees to 90 degrees.
3. Perform a biceps curl as you lunge.
4. Return to standing and repeat on the other leg.

Rowing machine

This full body cardio workout is perfect for maintaining cardiovascular health and keeping the fat away.6254a4d1642c605c54bf1cab17d50f1e

Here’s how to do it:

1. Start at a slow pace to warm up.
2. Row as fast as possible for 30 seconds, then slow down for 30 seconds.
3. Repeat for 10 rounds.

Step ups

This lower body strength exercise targets the glutes, quads and hamstrings, keeping your legs strong and lean.

Here’s how to do it:

1. Stand in front of a bench or steady step, holding dumbbells at your sides.
2. Step one foot up onto the bench, driving through the heel to lift your body.
3. Step down and repeat on the other leg.
4. Perform 12 reps per leg.