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The Best Full-body Fat-loss Workout

October 14, 2025 by Editorial Team

Find a workout that makes you feel strong and healthy — and then make it into a non-negotiable part of your day. Indoor cycling classes are not only super fun (who doesn’t love a pop playlist?!), but they’re incredibly effective for weight loss. How you choose to exercise depends on your preference and your specific goals. What’s really important is that you find a workout mad muscle reviews you can maintain.

However, one study that looked at the phenomenon noted that the effect was non-statistically significant. (10) In short, don’t lean on HIIT training to aid your fat-burning efforts or weight loss goals. Adherence to regular exercise and a smart diet plan is all you need. Many people think weight loss is all about cardio, but strength training is just as important—if not more. Lifting weights builds lean muscle mass, and muscle burns more calories at rest than fat.

Day 6: Optional Light Cardio

The calories you burn depend on the exercise you do, how hard you do it, how much you weigh and other factors. Strength training can include use of weights or weight machines, your own body weight, resistance tubing, or activities such as rock climbing. Physical activity, including exercise, has a stronger effect in keeping weight from coming back after weight loss.

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  • HIIT involves alternating between short bursts of intense effort and periods of rest or low-intensity activity.
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  • Do this for a long enough period, and you’ll start losing weight.
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  • Lowering body fat requires a mix of strength training, aerobic exercise, and a well-rounded diet.
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  • As walking is lower intensity, it may serve as a good starting point for many people attempting to be more active, as they can easily integrate it into their lives and set realistic goals.
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  • Physical activity releases endorphins and serotonin, which elevate mood, reduce stress, and improve overall mental well-being (Craft & Perna, 2004).
  • These can increase your heart rate and burn a lot of calories in one session.

Incorporating battle ropes into your workout routine improves cardiovascular fitness, core stability, and muscle endurance, all essential for long-term weight loss. Battle ropes provide an intense, full-body workout that engages the core, shoulders, arms, and legs while keeping the heart rate elevated. Squats help build lean muscle, which boosts resting metabolic rate (RMR), leading to more calories burned even at rest. Your calorie burn will differ depending on how fast and far you run. You can reap health benefits just by walking, too, but the decreased energy expenditure won’t lead to quite as much of a weight loss boost. Research from the Journal of Obesity suggests that HIIT can burn 25–30% more calories than other forms of exercise in the same amount of time.

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How Much Protein Do You Need?

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Yoga doesn’t burn as many calories as more intense forms of exercise, but it does build strength, especially in the core and upper body. It can also reduce stress and improve your mood, which can have a powerful effect on your overall health choices. The best weight loss programs combine structured workouts, nutrition guidance, and lifestyle changes.

workouts to lose weight

Resistance training is going to be somewhat similar to how you would train for building muscle. After all, the more muscle you have the more fat your body will burn while resting. You can do bodyweight and/or resistance training with external weight loads like kettlebells.

And the most effective way of doing this is to increase NEAT [Non-Exercise Activity Thermogenesis – every activity you do that burns calories but isn’t exercise, sleep or eating],’ he says. Begin by assuming a plank position on your forearms, keeping your elbows under your shoulders, and forming a straight line with your body from your head to your heels. Engage your core muscles to stabilize your body as you lift your right arm off the ground, and reach it straight forward, tapping a dumbbell or kettlebell. Hold this position briefly before lowering your arm back down.

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How Much Food Should You Eat for Weight Loss?

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Although it doesn’t burn as many calories as intense exercise like cycling, swimming, or running, walking is easy to do and stick with. If you have a goal of weight loss, you’ll want to proceed with caution. If you lose too much too quickly, you’ll end up fatigued and having burned your muscle mass. Move too slowly, and you may become discouraged and fall off. And any weight loss journey may be accompanied by excessive exercise or disordered eating habits, which are definitely something you’ll want to keep yourself safe from.

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Bodyweight workouts are incredibly versatile and adaptable for any space, whether you’re working out at home, in the park, or even in a small hotel room. So, we’ve rounded up the best full-body workouts to lose belly fat without equipment. These routines deliver a powerful fat-burning effect by focusing on engaging multiple muscle groups at once. Cardio helps create a calorie deficit, burning calories and promoting overall fat loss, including fat stored in the abdominal area. However, it’s essential to combine cardio with a balanced diet and other forms of exercise, such as strength training, for maximum results. When it comes to losing weight and getting into shape, full-body workouts are your secret weapon.

Choose wisely though – opt for non-refined carbs and be sure to include some protein, such as an egg. Each week, try to increase reps slightly, extend plank holds, or reduce rest time to keep progressing and avoid plateaus. Lunges are a fantastic way to target your leg muscles, but let’s kick it up a notch with the lunge tap out. This variation engages your inner thighs and helps with balance, making it a perfect addition to your weight loss routine. Finally, if the long, slow cardio is your thing, you can build up to massive endurance levels over time through running, swimming, or your preferred aerobic training method.

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