5 Most Efficient Exercises for Shedding Pounds, as Suggested by a Fitness Trainer

When it comes to losing weight, it’s important to have a plan that combines intensity, consistency and variety. Many people believe that spending hours on a treadmill is the best way to burn calories, but as a trainer, I have seen how combining strength training with targeted cardio produces the best results. The most effective weight loss workouts keep you moving and work multiple muscle groups to maximize calorie burn. This approach helps you lose weight more effectively and builds muscle, which naturally increases your metabolism. By working with a combination of cardio, strength and high-intensity interval training (HIIT), you’ll see faster results than with cardio alone.

The weight loss workout below is not about doing the same movements repeatedly or lifting the heaviest weights. Instead, they are designed to challenge your endurance, improve muscle tone and increase metabolism through a carefully selected balance of exercises.

Each workout pushes you to the edge, creating what’s known as the “afterburn effect,” or excessive post-exercise oxygen consumption (EPOC), where your body continues to burn calories long after the workout is over. This is especially effective for weight loss, as it keeps your body in a fat-burning mode all day without requiring extreme measures or hours at the gym.

Incorporating these five weight loss workouts into your routine a few times a week will give you the structure and support needed to see lasting changes. They are versatile, so you can mix them into your current schedule and can be done at home or at the gym with minimal equipment. Combined with a balanced diet and recovery time, these weight loss workouts will make slimming more achievable and enjoyable, helping you stay motivated and committed to your fitness journey.

Now let’s dive into each workout so you can get started on the road to a leaner, stronger you!

Workout #1: Metabolic Circuit

What you need: Dumbbells, a mat and a timer. This fast-paced circuit combines cardio and strength moves to increase your heart rate and keep your metabolism going long after your workout. Aim to complete the circuit in around 20-30 minutes.

The routine:

• Jump Squats (3 sets of 12 reps)
• Dumbbell pushers (3 sets of 12 reps)
• Mountain Climber (3 sets of 30 seconds)
• Dumbbell Russian twists (3 sets of 20 twists)

Directions: Perform each exercise back to back with minimal rest between movements. After completing one round of all exercises, rest for 1-2 minutes and repeat for a total of 3 rounds.

1. Jump Squats

1. Stand with your feet shoulder-width apart, squat down, then explode into a jump.
2. Land softly, absorb the impact with your knees and go straight into the next rope.

2. Dumbbell propeller

1. Hold dumbbells at shoulder height.
2. Crouch down.
3. Drive the weights over your head when you stand up.
4. Lower the weights back to your shoulders and repeat.

3. Mountain climbers

1. Start in a high plank.
2. Bring a knee to your chest.
3. Switch legs quickly.
4. Continue alternating legs quickly while keeping your core engaged.

4. Russian Twists with Dumbbells

1. Sit on the floor with a dumbbell in both hands, lean back slightly.
2. Twist your torso, moving the dumbbell from side to side while keeping your core tight.

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Workout #2: Tabata HIIT session

What you need: A timer and a mat. Tabata is a form of high-intensity interval training with 20 seconds of maximum effort followed by 10 seconds of rest. This fast, intense workout is great for burning calories in a short amount of time.

The routine:

• High Knees (8 sets of 20 seconds on, 10 seconds off)
• Burpees (8 sets of 20 seconds on, 10 seconds off)
• Bicycle Crunches (8 sets of 20 seconds on, 10 seconds off)

Directions: Perform each exercise for 20 seconds at maximum intensity, followed by 10 seconds of rest. Complete 8 sets of each move before moving on to the next. Take a 1-minute break between exercises if necessary.

1. High knees

1. Stand with your feet hip-width apart.
2. Run in place, bring your knees as high as possible.
3. Drive your arms to match the beat and keep your core engaged.

2. Burpees

1. Stand tall.
2. Crouch down.
3. Place your hands on the floor.
4. Jump back to a high plank.
5. Perform a pushup.
6. Jump feet back to hands.
7. Explode into a jump and stretch your arms overhead.

3. Bicycle Crunches

1. Lie on your back.
2. Place your hands behind your head and lift your legs.
3. Bring your elbow to the opposite knee while straightening the other leg.
4. Change page.

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Workout #3: Strength and Conditioning Combination

What you need: Dumbbells and a timer. This workout mixes strength exercises with cardio, maximizing calorie burn and muscle activation. Plan for about 30-40 minutes to complete this workout.

The routine:

• Dumbbell lunges (3 sets of 12 reps per leg)
• Jump rope (3 sets of 1 minute)
• Pushups (3 sets of 15 reps)
• Plank jack (3 sets of 30 seconds)

Directions: Perform each exercise consecutively, taking 1 minute rest after each round. Complete three rounds in total.

1. Dumbbell Lunge

1. Stand tall and hold a dumbbell in each hand.
2. Step forward with one leg and lower until both knees are bent at 90 degrees.
3. Push off the front foot to return to the starting position.
4. Switch legs.

2. Skipping rope

1. Jump continuously while keeping your core tight and shoulders relaxed.
2. Aim for a steady pace to raise your heart rate.

3. Push-ups

1. Start in plank position.
2. Bend your elbows and lower your body until your chest is just above the ground.
3. Keep your elbows close to your body and keep a straight line from your head to your heels.
4. Push back up.

4. Plank jacket

1. Starting in a plank position, jump your feet wide apart and then back together.
2. Keep your core engaged to maintain a steady plank position throughout.

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Workout #4: Endurance Builder

What you need: Resistance bands and a stability ball. This workout improves muscular endurance, necessary for longer workouts and burning more calories over time. Allow 30-40 minutes to complete the circuit.

The routine:

• Resistance Band Squats (3 sets of 15 reps)
• Ball Pass Crunches (3 sets of 12 reps)
• Resistance Band Rows (3 sets of 15 reps)

Directions: Do the exercises in a circuit and rest for 30 seconds between each move. After completing a round, rest for 1 minute and repeat for three rounds.

1. Resistance Band Squats

1. Stand on a resistance band and hold the ends at shoulder height.
2. Squat down, keeping the band under tension, then return to a standing position.

2. Ball Pass Crunches

1. Lie on your back and hold a stability ball between your hands.
2. Crunch up, bring the ball to your feet and send it to your legs.
3. Lower down and repeat, alternating the set each rep.

3. Resistance bands

1. Attach the band to a secure point at chest height, hold the ends and step back.
2. Pull the band toward your torso, squeeze your shoulder blades together, then release.

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Workout #5: Full Body Burner

What you need: Kettlebell, mat and a timer. This workout mixes full-body movements to keep you moving and target all major muscle groups. Set aside 20-30 minutes for this effective fat burner.

The routine:

• Kettlebell Swings (3 sets of 15 reps)
• Bodyweight Squats (3 sets of 20 reps)
• Flat Shaft Cranes (3 sets of 30 seconds)

Directions: Do each exercise back to back with minimal rest between movements. Rest for 1-2 minutes after each round, aim for 3 total rounds.

1. Kettlebell Swings

1. Stand with your feet shoulder-width apart.
2. Hold the kettlebell with both hands.
3. Hinge at your hips, swing the kettlebell back and use your glutes to swing it forward.

2. Bodyweight squat

1. Stand with your feet shoulder-width apart.
2. Squat until your thighs are parallel to the floor.
3. Push through your heels to return to the starting position.

3. Flat axle cranes

1. Start in a high plank.
2. Raise one hand to tap the opposite shoulder.
3. Alternate hands, keeping your core tight and hips steady.