5 Most Effective Weight-Loss Workouts, According to a Trainer

When it comes to losing weight, it’s essential to have a plan that combines intensity, consistency, and variety. Many people think that spending hours on a treadmill is the best way to burn calories, but as a trainer, I’ve seen how blending strength training with targeted cardio workouts delivers 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 shed weight more efficiently 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 workouts below aren’t about doing the same moves repeatedly or lifting the heaviest weights. Instead, they’re designed to challenge your endurance, improve muscle tone, and boost metabolism through a carefully curated balance of exercises.

Each workout pushes you to the edge, creating what’s known as an “afterburn effect,” or excess post-exercise oxygen consumption (EPOC), where your body continues to burn calories long after the workout ends. This is especially effective for weight loss, as it keeps your body in a fat-burning mode throughout the 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’re 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 down 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 path to a leaner, stronger you!

Workout #1: Metabolic Circuit

What You Need: Dumbbells, a mat, and a timer. This fast-paced circuit workout combines cardio and strength moves to increase your heart rate and keep your metabolism fired up long after the session. Aim to complete the circuit in about 20-30 minutes.

The Routine:

• Jump Squats (3 sets of 12 reps)
• Dumbbell Thrusters (3 sets of 12 reps)
• Mountain Climbers (3 sets of 30 seconds)
• Russian Twists with Dumbbell (3 sets of 20 twists)

Directions: Complete each exercise back-to-back with minimal rest between moves. 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, and then explode into a jump.
2. Land softly, absorbing the impact with your knees, and go right into the next rep.

2. Dumbbell Thrusters

1. Hold dumbbells at shoulder height.
2. Squat down.
3. Drive the weights overhead as you stand up.
4. Lower the weights back to the shoulders and repeat.

3. Mountain Climbers

1. Start in a high plank.
2. Bring one knee toward your chest.
3. Quickly switch legs.
4. Continue alternating legs quickly while keeping your core engaged.

4. Russian Twists with Dumbbell

1. Sit on the floor holding a dumbbell in both hands, leaning back slightly.
2. Twist your torso, moving the dumbbell 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 quick, intense workout is excellent for calorie burning 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 needed.

1. High Knees

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

2. Burpees

1. Stand tall.
2. Squat down.
3. Place 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, reaching 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. Switch sides.

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Workout #3: Strength and Cardio Combo

What You Need: Dumbbells and a timer. This workout mixes strength exercises with cardio bursts, 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 Jacks (3 sets of 30 seconds)

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

1. Dumbbell Lunges

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. Jump Rope

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

3. Pushups

1. Start in a 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 maintain a straight line from head to heels.
4. Push back up.

4. Plank Jacks

1. Begin in a plank position, jump your feet wide apart, 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, essential for longer workouts and burning more calories over time. Set aside 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: Complete the exercises in a circuit, resting for 30 seconds between each move. After completing one round, rest for 1 minute and repeat for three rounds.

1. Resistance Band Squats

1. Stand on a resistance band, holding 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, holding a stability ball between your hands.
2. Crunch up, bringing the ball to your feet, and pass it to your legs.
3. Lower down and repeat, alternating the pass each rep.

3. Resistance Band Rows

1. Attach the band to a secure point at chest height, hold the ends, and step back.
2. Pull the band toward your torso, squeezing 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 blends full-body moves 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)
• Plank Shoulder Taps (3 sets of 30 seconds)

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

1. Kettlebell Swings

1. Stand with 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 Squats

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

3. Plank Shoulder Taps

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

Tyler Read, BSc, CPT