Good Workouts For Weight Loss At The Gym


There are many good workouts for weight loss at the gym, but one thing that differentiates these workouts from each other is methodology and technique. Listed below is a workout with information, which will probably work best for you if done according to an individual’s needs for losing weight

Best Weight Loss Exercises, Ranked By Calorie Burn


The burn: 566-839 calories/hour (10-minute mile pace)

One major reason running is such an effective weight loss exercise? In addition to working the large muscles in your legs, it’s high-impact. “You have to push your body weight off of the ground with every stride,” says Berkow.

If you’re just getting started (or if running at a steady pace bothers your ankles or knees), opt for intervals of runs, alternating with intervals of light jogging or walking. “If you are new to running, use a 1:2 work to rest ratio, or recover for twice as long as you run,” Berkow recommends.

Bonus burn: Run at a strong, steady pace (a 7 out of 10 effort), and you’ll continue to burn extra calories over the rest of the day

Kettlebell Circuits

The burn: 554-822 calories/hour

Haven’t hopped on the KB train yet? “Kettlebell circuits or complexes (sequence of movements you perform without putting your weight down) are my favorite calorie-burning exercise because they work both strength and cardio,” says Berkow. “You’re lifting weights in a way that keeps your heart rate up the whole time, so you build muscle and burn fat!”

Yep, working with kettlebells consistently has been shown to both improve overall strength and boost your metabolism, according to findings published in the Journal of Strength and Conditioning Research.

The key to KB success: “Include a squat, swing, push, pull, and core move in order to work your entire body,” says Berkow. Personal trainer Noam Tamir, CSCS, recommends alternating between upper- and lower-body movements so you can keep going for longer before fatiguing.

Want to really work your abs? Check out these kettlebell moves:
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preview for 7 Kettlebell Moves For Great Abs

If you’ve never done a kettlebell complex before, try this: Perform a kettlebell deadlift to squat clean, then a kettlebell push press, and repeat. (You can also pick and choose some other moves from the best kettlebell exercises.)

Bonus burn: Perform your kettlebell magic HIIT-style, working for one minute, resting for 30 seconds, and repeating.


The burn: 481-713 calories/hour (150 watts, which you can check on the machine)

“Rowing works your entire body-glutes, hamstrings, back, core, hips, and arms,” says Berkow. “It’s great for strengthening your posterior chain, a.k.a., the back of your body.”

Since it lights up all of your muscles, rowing gets your heart pumping and supports muscle-building. The result: Rowing can help you shed body fat and rev your metabolism, according to research published in the Annals of Rehabilitation Medicine.

Of course, proper form is key (and easy to miss): As you start each pull, “your legs push back first, then your torso leans back to about 45 degrees, and then your arms pull into your chest,” Berkow says. To reverse the movement, your arms reach forward past your knees, then you hinge your torso forward, and then your legs return to the starting position.”

Bonus burn: For maximum torching power, alternate super-fast, one-minute rowing intervals with 30- to 60-second active rest periods of squats, pushups, and planks.

Loaded Kettlebell Carries

The burn: 476-705 calories/hour

“Kettlebell (or dumbbell) carries are one of the best exercises you can do for your core and posture,” says Berkow. Kettlebell carries are a total-body move and can help build serious strength, especially if you keep upping your weights over time.

To really burn calories, “your weights should be heavy enough that you feel like you have to lead with your glutes,” Berkow explains. “Hold the weights at your sides with shoulders down and back, chest open, lats engaged, abs tight, glutes squeezing, and shoulders and hips square.”

Bonus burn: Try Miranda’s 3-in-1 carry burner by walking as far as you can with weights extended up overhead, then as far as you can with weights on shoulders, and then as far as you can with weights down at sides. Rest for a minute, then repeat.


The burn: 452-670 calories/hour (77 steps per minute)

If sprinting up stairs just doesn’t appeal (or sounds like a banged shin just waiting to happen), you can walk your way up and still burn the calories necessary to support weight loss.

“Stairs burn a ton of calories and work your legs and hips, which are muscles that really need to be strengthened after sitting all day,” says Berkow. In addition to promoting fat loss, stair-climbing can help lower cholesterol and boost your anaerobic fitness, according to research published in the British Journal of Sports Medicine.

Beginner gym workout for females

This workout for females is designed to tone the whole body, with a slight emphasis on the legs and glutes (bottom). It’s a myth that women will become bulky if they lift weights. Weight training in fact helps women become stronger, leaner and more toned. Read this guide to help you get started.

Seated leg press (10 reps x 3 sets)

Seated shoulder press (10 reps x 3 sets)

Close grip lat pulldown (10 reps x 3 sets)

Bodyweight lunges (10 reps x 3 sets)

Full/kneeling press ups (10 reps x 3 sets)

Plank (30 secs x 3)

Leg raises (10 reps x 3 sets)

Beginner gym workout for males

This workout is designed to help men gain strength and lean mass. This is a full body beginner workout with an extra focus on the arms and core. You’ll find by the end of this plan that all your numbers (reps or amount of weight lifted) on the exercises should increase nearly every week and you will have noticed changes in your body shape.Read this guide to help you get started.

Seated chest press (10 reps x 4 sets)

Seated rows (10 reps x 4 sets)

Wide grip lat pulldown (10 reps x 4 sets)

Seated leg press (10 reps x 4 sets)

Dumbbell seated shoulder press (10 reps x 4 sets)

Dumbbell bicep curls (10 reps x 4 sets)

Close grip tricep press ups (10 reps x 4 sets)

Cable rotations/twists (10 reps x 4 sets)

Reverse crunches (10 reps x 4 sets)

Beginner gym workout for strength

The rep range for strength training is 4 – 6 reps and the idea behind this plan is to exert more energy for less reps (which will mean lifting heavier). If it’s your first time lifting for strength, don’t go too heavy – use a manageable weight for the first few weeks and then increase the load as the weeks go on. Once you think you could lift for 8-10 reps on the same weight, it’s time to increase the weight. Read this guide to help you get started.

Barbell push press (6 reps x 4 sets)

Goblet squat (6 reps x 4 sets)

Dumbbell single arm row (6 reps x 4 sets)

Shoulder lateral raise (6 reps x 4 sets)

Bench press (6 reps x 4 sets)

Pull ups/assisted pull ups (6 reps x 4 sets)

Barbell bicep curls (8 reps x 4 sets)

Cable overhead tricep extensions (8 reps x 4 sets)

Rotating plank (30 secs x 4)

Beginner gym workout for fat loss

This workout is designed to raise your heart rate and get you sweating. The purpose behind this is to push your cardiovascular fitness – when your heart rate is higher you burn more calories. It also has the added benefit of burning extra calories after you’ve finished the workout, as your body is still working hard to recover back to its normal state of function. So you’re essentially burning more while resting just for training your heart a bit harder during your workout. Read this guide to help you get started.

Plate thrusters (15 reps x 3 sets)

Mountain climbers (20 reps x 3 sets)

Box jumps (10 reps x 3 sets)

Walk outs (10 reps x 3 sets)

Renegade rows (full plank/kneeling) (10 each side x 3 sets)

Press ups (full plank/kneeling) (15 reps x 3 sets)

Treadmill 10 min run/steep incline brisk walk (no hands)

Supermans (full plank/kneeling) (10 reps x 3 sets)

Crunches (10 reps x 3 sets)

How to start a gym workout for beginners?

WH’s best practice for beginners at the gym is:

Keep workouts simple

Stay consistent

Start lighter than you think

Follow an expert plan not a bunch of random Instagram posts

There’s always scope to add on weight if the weight isn’t enough, but starting too heavy runs the risk of injury, especially in the early days as your body adjusts to a new routine.
What makes a good gym workout for a beginner?

‘As a beginner, it’s important to focus on nailing your form and technique while lifting,’ Laura Hoggins, PT at The Foundry advises.

‘Recovery is also essential. So, depending on your goals, scheduling two strength training days and two cardio conditioning days, with a day off after each strength day would be ideal. We want to challenge the body and give it the time to make positive adaptations to your workout demands.’

‘Once you feel confident as a beginner with free weights or resistance machines, you may benefit from splitting your strength days like so:

Upper and lower body sessions

Or push and pull exercises

Ideally, complete your cardio after strength or preferably, on another day completely. ‘We want to work hard but we must focus on our recovery!’ she adds.
A beginners’ full-body gym workout plan for women

Try these nine moves as a 30-minute gym workout once a week.

Do: three circuits, starting with exercise one and ending on exercise nine.

Rest: two minutes in between each round (from one-nine).

Focus: on the area you’re working to really feel the burn and maximise effects.

  1. Dumbbell hip bridge
    This exercise benefits: glutes Sit on the floor with a box or a bench behind you and a dumbbell over your the crease of your hips (the amount of weight you go for should be informed by your goal and capability).
    Roll the bar so that it’s directly over your hips and lean back so that your shoulder blades rest on the bench.
    Drive through the heels of your feet, pushing up your hips (shoulders and feet supporting you).
    Squeezing your glutes, extend as high as possible. Hold for 5 secs then slowly lower. Do 20 reps.

Side note: if there’s no barbell available you can use one heavy dumbbell instead, positioned horizontally across your hips.

  1. Deadbug
    This exercise benefits: abs Lie on your back with your arms skywards and legs raised and bent at 90 degrees.
    Slowly lower your right arm behind you, as you extend your left leg out in front.
    Exhale, then gently return to the starting position and repeat, this time extending the right leg and lowering your left arm behind you. Reduce the weight if your back arches off the floor. Do 10 reps per leg.

To take it up a notch, hold a 6kg dumbbell.

  1. Dumbbell lunge
    This exercise benefits: glutes, quads, hamstrings Stand holding a dumbbell in each hand.
    Step forwards into a lunge on your left leg. Hold for a beat.
    Push off your left leg to return to the starting position and repeat. Do 10 reps per leg.
  2. Renegade row

This exercise benefits: abs, shoulders

With a kettlebell in one hand, start in a high plank position, keeping your pelvis as stable as possible and hips lifted.

Row your right arm back without twisting your shoulders, keeping your elbows tucked in to engage your lats.

End with your wrist by your hip, then lower the kettlebell back to the floor.

Repeat for 10 reps, then switch sides.

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