Plus, they speed upweight loss.
Beginner workoutswill focus on building the foundation of strength and aerobic capacity.
Intermediate workouts kick things up a notch.
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The exercises in this workout become more dynamic and explosive by nature, ramping up the movement intensity.
You’ll knock out more sets and reps while the rest periods shorten.
The session wraps up with moderate-intensity intervals to boost your body comp and keep the workouts exciting.
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Advanced workouts move the needle on intensity.
The cardio in this workout is not for the faint of heart.
Keep reading to learn all about our best weight-loss workouts for every fitness level.
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Beginner Weight-Loss Workout:
1.
Hinge at the hips while maintaining a flat back, sending your hips behind your heels.
Lower the dumbbells to the floor on either side of your feet.
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Complete three sets of 8 to 12 reps with 75 seconds of rest between sets.
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2.
Alternating Kettlebell Rows
Alternating kettlebell rows are an excellent option for beginner-friendly workouts, combining simplicity and effectiveness.
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As you lean forward into the starting position, grasp both kettlebells by their handles.
Lift and row one kettlebell off the ground while maintaining your grip on the other.
Lower the kettlebell with control before repeating the movement with the opposite arm.
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Complete three sets of 12 to 15 reps per side with 90 seconds of rest between sets.
Ease into a brief warm-up, spending two to three minutes on easy movement to prep your muscles.
Complete a single round of 15 to 30 minutes of low to moderate-intensity movement.
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Start in a hip-width stance with your toes slightly turned out to perform squat jumps.
Lower into a quarter squat position as you reach your arms down to your sides.
Then, explosively jump upward, extending your hips and legs fully as you quickly reach your arms overhead.
Land softly and immediately return to the squat position for the next repetition.
Perform three to four sets of 12 to 20 reps with 60 seconds of rest between sets.
Position your feet hip-width apart, and grasp the kettlebell between them in a squat position.
Lower the kettlebell back to the starting position under control, maintaining proper form throughout.
Perform three to four sets of 12 to 15 reps with 60 seconds of rest between sets.
Treadmill Intervals
Moderate treadmill intervals offer a powerful strategy to boost weight loss and enhance overall fitness.
Begin your treadmill workout by setting the desired incline level.
Then, kick off with a quick two to three-minute warm-up, jogging easily to get your muscles primed.
Once you’re warmed up, it’s time to dive into the workout intervals!
Complete 10 to 20 rounds of 30 seconds of moderate-intensity running with 30 seconds of low-intensity jogging per round.
This exercise isn’t just about building muscle mass; it’s about torching calories and shedding fat.
Hold a pair of dumbbells at shoulder height with your palms inward, standing shoulder-width apart.
Squat, then press the dumbbells overhead while driving with your legs to stand.
Lower them back to shoulder height as you descend into the next squat.
Perform three to four sets of eight to 15 reps with 60 seconds of rest between sets.
This exercise is an excellent addition to any HIIT workout, accelerating fat loss and improving overall body composition.
Stand with your feet shoulder-width apart, grasping a kettlebell while standing tall.
Return the kettlebell between your legs in the hinge position, and repeat the movement.
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3.
Air Bike Sprints
Are you looking to supercharge your weight-loss journey?
Look no further than air bike sprints.
These intense cardio bursts are a fantastic way to torch calories and shed unwanted pounds quickly.
Perform eight to 15 rounds of 15 seconds of high intensity with 45 seconds of low intensity per round.
