When aiming forweight loss, it’s common to focus solely on cardio workouts like running or cycling.
Functional strength training helpsbuild lean muscle mass, boosts metabolism, and improves overall body composition.
Below are five of the best functional strength workouts for weight loss.
Photo: Shutterstock. Design: Eat This, Not That!
Gear up to speed up your weight-loss efforts while enhancing your strength, endurance, and mobility.
Combine these workouts with a nutritious diet and consistent exercise regimen for optimal results.
Continue reading for the five best functional strength workouts for weight loss.
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Bodyweight Squats
Stand with your feet shoulder-width apart.
Lower into a squat position, bending your knees and pushing your hips back.
Keep your chest up and your back straight.
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Return to the starting position by pushing through your heels.
Aim for three sets of 15 to 20 repetitions.
Pushups
Start in a plank position with your hands shoulder-width apart and your palms on the floor.
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Lower your body toward the ground by bending your elbows.
Maintain a straight line from your head to your heels.
Push back up to the starting position.
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Aim for three sets of 10 to 15 repetitions.
Dumbbell Lunges
Hold a dumbbell in each hand at your sides.
Step forward with one foot, and lower body until both knees are bent at a 90-degree angle.
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Keep your front knee aligned with your ankle and the back knee hovering just above the ground.
Push through the front heel to return to the starting position.
Repeat on the other side.
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Aim for three sets of 10 to 12 repetitions per leg.
Hinge at your hips and bend your knees slightly, lowering the kettlebell between your legs.
Explosively drive your hips forward, swinging the kettlebell up to shoulder height.
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Control the swing as the weight lowers back down between your legs.
Single-arm Kettlebell Swings
Start with a kettlebell on the ground between your feet.
Stand with feet shoulder-width apart, hinge at the hips, and grasp the kettlebell handle with one hand.
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Engage your core, drive through the hips, and swing the kettlebell back between your legs.
Explosively extend your hips, swinging the kettlebell forward and up to shoulder height.
Control the descent as the kettlebell swings back between your legs.
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Complete the desired number of repetitions on one side before switching to the other arm.
Aim for 3 sets of 12 to 15 repetitions per arm.
Alternating Kettlebell Swings
Begin with a kettlebell on the ground between your feet.
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Stand with feet shoulder-width apart, and hinge at the hips to grasp the kettlebell handle with both hands.
Grasp the kettlebell with the opposite hand, and repeat the movement, alternating hands with each swing.
Focus on maintaining proper form and generating power from the hips.
Aim for three sets of 15 to 20 repetitions, alternating hands with each swing.
Burpees
Start in a standing position with your feet hip-width apart.
Lower into a squat position, and place your hands on the ground in front of you.
Jump your feet back into a plank position.
Jump your feet back to squat position, and explosively jump up, reaching your arms overhead.
Land softly, and immediately lower back into a squat position to begin the next repetition.
Drive one knee toward your chest, then quickly switch legs, bringing the opposite knee toward your chest.
Continue alternating legs at a rapid pace, keeping your core engaged and your hips stable.
Aim for three sets of 30 to 60 seconds.
Explosively jump up into the air, switching the positions of your feet mid-air.
Land softly with your left foot forward and your right foot back, immediately lowering into a lunge position.
Repeat the movement, jumping back and forth between lunge positions.
Maintain a rapid pace, focusing on explosive power and controlled landings.
Aim for three sets of 20 to 30 repetitions (10 to 15 reps per leg).
Medicine Ball Slams
Stand with your feet shoulder-width apart, holding a medicine ball with both hands.
Raise the ball overhead, fully extending your arms.
Quickly reverse movement, twisting to the left and tapping the ball on the ground on the opposite side.
Continue alternating sides in a fluid motion.
Aim for three sets of 20 to 30 repetitions (10 to 15 reps per side).
Keep your body in a straight line from your head to your heels, engaging your core and glutes.
Lower your chest toward the medicine ball, bending your elbows and keeping them close to your sides.
Push back up to the starting position, extending your arms fully.
Standing Rows
Anchor a resistance band to a sturdy object at chest height.
Hold one end of the band in each hand with palms facing each other.
Step back to create tension in the band, and position your feet shoulder-width apart.
Slowly release back to the starting position.
Standing Bicep Curls
Stand on the center of a resistance band with your feet hip-width apart.
Slowly lower the bands back down to the starting position.
