Home Gym Workouts for Weight Loss

Fill your plate with plenty of vegetables, whole grains, healthy fats, and lean protein, such as chicken, fish, grass-fed beef, eggs, dairy, beans, and legumes. Gold’s Gym SoCal offers personal training options and a variety of high-quality strength-training equipment to get you on the right path. We also have a variety of group exercise classes you can take to maximize your weight loss in a fun, encouraging setting.

Did you enjoy this article? Subscribe to our monthly newsletter, The Press, for more fitness articles and tips.

If you have access to a full gym at home, then we’ll have plenty of variety to add into your workout. The following workout focuses on a combination of all the principles we discussed above. Planks engage your entire core, including your abs, obliques, and lower back. They’re ideal for enhancing stability and minimizing the risk of injury. Learn more about the role of high intensity workouts in promoting higher levels of EPOC (excess post-oxygen consumption).

Diet or exercise: Does one matter more?

Physical activity, including exercise, has a stronger effect in keeping weight from coming back after weight loss. As you begin your weight loss journey, we’re here to help with a weight loss plan for women and some tips on how you can supplement your weight loss in a healthy, holistic way. These small wins accumulate, helping you stay focused on your long-term fitness goals. Whether you’ve never lifted a dumbbell or haven’t stepped on unimeal app reviews a treadmill in years, this plan is your step-by-step map to real, lasting results.

What’s the Best Gym Routine for Weight Loss?

To perform this HIIT workout, complete all of the repetitions for one exercise then immediately move on to the next exercise. Do not take a break until you’ve completed all of the exercises in this program. Take a two minute break then repeat the workout two more times. The following workout is based on the principles of high-intensity interval training. Better known as HIIT, this type of workout uses bodyweight exercises with few rest breaks.

Day 2: Lower Body + Core + 10 Minutes of Cardio

• These exercises help you build muscle and significantly increase your calorie burn during and after your workout.
• You can modify them by doing them on your knees or against a bench.
• HIIT is also great for increasing endurance and athletic performance.
• An industry veteran with over 15 years of experience, Carmine has been serving as Fitness Manager at Crunch 54th Street since 2023.
• We start with a bodyweight workout and advance to a full gym workout.
• To create a sustainable calorie deficit, first track how many calories you’re eating each day to maintain your current weight, aka your maintenance calories.

This type of workout involves a higher number of repetitions in your weightlifting exercises, followed by a burnout session at the end to send your EPOC levels through the roof. Below, you’ll find a series of workouts that are ideal for burning excess calories while promoting muscle growth. Before we breakdown each weight loss workout that you can /unimeal do at home, let’s review some ways to increase weight loss outside of exercise.

Sample Weekly Workout Routine

Starting your weight loss journey at the gym can feel like stepping into a whole new world. But don’t sweat it (yet)—we’re here to help you crush it from day one. To get the most out of your weight loss journey, choosing the right exercises and knowing how many sets and reps to perform is key. This routine targets all major muscle groups, boosts your metabolic rate, and ensures enough rest days for proper recovery. It’s balanced, beginner-friendly, and customizable depending on your fitness level and time availability. Focusing on your larger muscle groups, such as the legs, back, and chest, has a significant impact on your weight loss results.

Arm Exercises

We start with a bodyweight workout and advance to a full gym workout. Follows strict sourcing guidelines to ensure the accuracy and recency of its content, as outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed research, certified health and weight loss experts, people with lived experience, and information from top institutions.

Ask for Trainer Guidance

That’s why we’ve created a beginner-friendly guide to the best gym routine for weight loss, so you can burn calories, build strength, and feel good doing it. Prioritize compound moves and full-body workouts to make every gym session count. It’s the most efficient way to jumpstart your weight loss journey and build strength that lasts. On the three days you’ll be doing strength training, following a comprehensive circuit that works your whole body is best when you’re just starting.

Push-ups

Adding resistance training and aerobic exercise to a weight-loss program helps prevent the loss of bone and muscle. Even the best gym routine won’t work if you don’t stick with it. Here are some simple strategies to stay engaged and keep showing up—even on tough days. Total-body workouts are ideal for beginners who want maximum results in the shortest time possible.

Abdominal Exercises

A gym routine aimed at weight loss and/or toning up will be most successful when you create a schedule combining strength training and cardio. You can build muscle with either full-body or isolation exercises — or choose workouts like HIIT that integrate cardio and strength training. Diet also matters, so if you need to cut calories, try to replace ultraprocessed foods with more nutrient-rich choices that will better fuel your body. When it comes to choosing the best gym routine for weight loss, one of the most effective strategies for beginners is to focus on full-body workouts. Because they’re efficient, effective, and ideal for torching calories while building lean muscle mass.

Because of changes to the body over time, you might need to cut calories more as you age to keep losing weight or to stay at the same weight. If you want to lose weight, you’ll need to exercise six days a week. If you’re a woman trying to lose weight, you probably know how easy it can be to get caught up in diet and weight loss trends you may see on the internet. While these trends can claim they’ll help you shed tons of weight quickly, they’re often not sustainable. As a result, the best way to start shedding some pounds is usually with good old-fashioned exercise, diet, and lifestyle changes.