To lose weight fast and in a healthy way you need two things, a weight
loss workout routine and a diet plan.
Weight loss workout routine helps you to lose weight by burning the body
stored fat and the diet plan to decrease and regulate your calorie intake.
These are the best chosen weight loss workout routines to get the best
weigh loss results:
Weight loss workout routine 1. SWISS BALL PLANK CIRCLE
Sets: 2
Sets: 2
Reps:
30–45 seconds (each direction)
Rest: 60–90
sec.
Place a Swiss ball on the floor and get into pushup position with your hands on it. Now lower your forearms to rest on the ball, keeping your entire body in a straight line with abs braced. Use your elbows to roll the ball in a circular motion, clockwise and then counterclockwise, as if you were stirring a pot.
Place a Swiss ball on the floor and get into pushup position with your hands on it. Now lower your forearms to rest on the ball, keeping your entire body in a straight line with abs braced. Use your elbows to roll the ball in a circular motion, clockwise and then counterclockwise, as if you were stirring a pot.
Weight loss workout routine 2.
DUMBBELL ROMANIAN DEADLIFT
Sets: 3–5
Sets: 3–5
Reps: 6
Rest:
0 sec.
Hold a
dumbbell in each hand and stand with feet hip width. Push your hips back and,
keeping your lower back in its natural arch, bend your torso forward. Lower
your body until you feel a stretch in your hamstrings, bending slightly at the
knees as needed. Squeeze your glutes as you come back up.
Weight loss workout routine 3.
ALTERNATING DUMBBELL ROW
Sets: 3-5
Sets: 3-5
Reps:
6 each side
Rest:
0 sec.
Bend forward at the hips as you did in the Romanian deadlift and row one dumbbell to your side. Lower it and repeat on the other side.
Bend forward at the hips as you did in the Romanian deadlift and row one dumbbell to your side. Lower it and repeat on the other side.
Weight loss workout routine 4.
DUMBBELL HIGH PULL
Sets: 3–5
Sets: 3–5
Reps:
6
Rest:
0 sec.
Hold dumbbells in front of your thighs and bend your knees and hips so the weights hang just above your knees. Explosively extend your hips as if jumping and pull the weights up to shoulder level with elbows wide apart, as in an upright row.
Hold dumbbells in front of your thighs and bend your knees and hips so the weights hang just above your knees. Explosively extend your hips as if jumping and pull the weights up to shoulder level with elbows wide apart, as in an upright row.
Weight loss workout routine 5. FRONT
SQUAT TO PRESS
Sets: 3–5
Sets: 3–5
Reps: 6
Rest:
90 sec.
Hold the dumbbells at shoulder level and stand with feet shoulder width. Squat as low as you can without losing the arch in your lower back. Come back up and press the weights overhead.
Hold the dumbbells at shoulder level and stand with feet shoulder width. Squat as low as you can without losing the arch in your lower back. Come back up and press the weights overhead.
Weight loss workout routine 6. SNATCH-GRIP
DEADLIFT
Sets: 3 Reps: 10 Rest: 0 sec
Set up as you would to deadlift, only do so in a power rack, resting the bar on the safety rods at about two inches below your knees. Grasp the bar wide, hands about double shoulder width. Extend your hips and stand up, pulling the bar to in front of your thighs.
Sets: 3 Reps: 10 Rest: 0 sec
Set up as you would to deadlift, only do so in a power rack, resting the bar on the safety rods at about two inches below your knees. Grasp the bar wide, hands about double shoulder width. Extend your hips and stand up, pulling the bar to in front of your thighs.
Weight loss workout routine 7. ALTERNATING
DUMBBELL BENCH PRESS
Sets: 3 Reps: 10 (each side) Rest: 0 sec.
Lie back on a flat bench holding dumbbells. Press them both over your chest and then lower one of them to your side. Press it up and then lower the other hand. That’s one rep.
Sets: 3 Reps: 10 (each side) Rest: 0 sec.
Lie back on a flat bench holding dumbbells. Press them both over your chest and then lower one of them to your side. Press it up and then lower the other hand. That’s one rep.
Weight loss workout routine 8. DUMBELL
LUNGE
Sets: 3 Reps: 10 (each side) Rest: 0 sec.
Stand with your feet hip width, holding a dumbbell in each hand. Step forward with one leg and lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.
Sets: 3 Reps: 10 (each side) Rest: 0 sec.
Stand with your feet hip width, holding a dumbbell in each hand. Step forward with one leg and lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.
Weight loss workout routine 9. INVERTED ROW
Sets: 3 Reps: 10 Rest: 90 sec.
Set a barbell in a power rack (or use a Smith machine) at about hip height. Lie underneath it and grab it with hands about shoulder-width apart. Hang from the bar so your body forms a straight line. Squeeze your shoulder blades together and pull yourself up until your back is fully contracted.
Sets: 3 Reps: 10 Rest: 90 sec.
Set a barbell in a power rack (or use a Smith machine) at about hip height. Lie underneath it and grab it with hands about shoulder-width apart. Hang from the bar so your body forms a straight line. Squeeze your shoulder blades together and pull yourself up until your back is fully contracted.
Weight loss workout routine 10. HORIZONTAL CABLE WOODCHOP
Sets: 2 Reps:10 (each side) Rest: 60–90 sec.
Sets: 2 Reps:10 (each side) Rest: 60–90 sec.
Set an adjustable cable pulley to shoulder level (or attach a band to a
sturdy object) and grasp the handle with both hands. Stand with feet
shoulder width apart, perpendicular to the anchor point, and arms
extended, far enough away from the machine so there’s tension on the
cable. Twist away from the machine as if you were chopping into a tree. Keep
your feet stationary.
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