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Check Out Our Weight Loss Workout


If you're looking to lose weight you'll want to try out this fat-burning master class! As a general rule, any weight loss session should comprise 60% cardio and 40% other exercises. That's why we've designed this workout with a variety of exercises we know work wonders for weight loss. And to ensure you make the most of your time in the gym, the session alternates seamlessly between cardio and body weight exercises so, for example, once you've worked your upper body to exhaustion you'll focus on your lower body next while your arms recover. After all, the more muscle you have the more calories you'll burn once you stop.

Just remember to not go too easy on yourself as pushing yourself to increase the intensity will burn more calories, so leave your comfort zone at home. Don't forget to start with a gentle cardio warm up before you begin and to stay hydrated, as water contains the oxygen your body needs to keep up the intensity. Right, are you ready?

The Weight Loss Workout

Our weight loss workout involves alternating between cardio and body weight exercises.

To start, choose a cardio machine. If there's a machine you always use, don't use that one. Choosing a different one will challenge you and shock your body into burning more calories. Here's a brief overview of some of the most popular cardio machines:

  • Treadmill: to get the most from the machine avoid holding the hand rails and always use the incline feature
  • Stair Master: it's basically a treadmill with stairs and is great for toning your bum and thighs
  • Rowing machine: gives you a great upper and lower body workout
  • Exercise bike: great for your leg muscles plus has the potential to burn over 500 calories an hour

Whichever cardio machine you opt for, do a three minute set (alternating between two minutes at a steady pace and one minute at a hard to maintain pace). Changing the pace will make your body work harder which burns more calories, plus the high intense sections will, according to research, keep your metabolism elevated for up to 24 hours after you finish exercising. 

After each three-minute cardio set, do one of the following body weight exercises for one minute, and repeat until you've completed all the body weight exercises.

  • Plank: start in a press up position and rest your lower arms on the floor with your body in a straight line and hands clasped in front of you. Engage your core and hold the position
  • Squat: great for your lower back, bum and legs. Stand facing forward with feet shoulder-width apart. Hold your arms straight out in front of you and squat down ensuring your knees are in line with your feet and your hips go lower than your knees
  • Press ups: with your body in a straight line, place your hands on the ground shoulder-width apart. Slowly lower yourself until your chest brushes the floor, then push up to the starting position 
  • Jumping jacks: start with your hands by your side and feet together. Jump so your feet spring out to the sides and lift your arms above your head, then jump back to the start position
  • Forward lunge (30 seconds each leg): stand with feet hip-width apart and step forward with one leg so your knee is at a 90 degree angle with the floor and your non-lunging knee is almost level with the floor. Return to start position and repeat with opposite leg
  • Burpees: start in a standing position and kick your feet back into the press up position. Perform a press up then kick your feet to the starting position and jump into the air, clapping your hands when both feet are off the ground

At the end of the Weight Loss Workout, cool down with a short and gentle cardio session and don't forget to rehydrate. Have fun! 


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