The Best Gym Exercises for Weight Loss
Best exercise for weight loss at the gym: If your goal is to lose weight and improve overall fitness, the gym offers a variety of effective workout options. Combining cardio and strength training can maximise calorie burn, enhance metabolism, and support sustainable weight loss. At Chigwell Sport & Wellness Centre, we provide state-of-the-art equipment and expert guidance to help you achieve your fitness goals.
High-Intensity Interval Training (HIIT)
Why it works: HIIT workouts alternate between short bursts of intense activity and brief recovery periods, keeping your heart rate elevated and burning more calories in less time.
Examples of HIIT exercises:
- Treadmill sprints (30 seconds sprint, 30 seconds walk)
- Rowing machine intervals
- Bodyweight circuits (squats, burpees, mountain climbers)
Tip: A 20-30 minute HIIT session can burn calories long after you finish, thanks to the afterburn effect.
Treadmill Running or Incline Walking
Why it works: Running or walking on an incline increases calorie expenditure and strengthens lower-body muscles.
How to do it:
- Run at a steady pace for 30-45 minutes
- Walk on an incline at 4-5 km/h for a low-impact, fat-burning workout
- Combine running and walking for interval training
Tip: Use the treadmill’s incline feature to engage more muscles and boost calorie burn.
Strength Training for Fat Loss
Why it works: Building muscle increases metabolism, helping your body burn more calories at rest.
Best strength exercises for weight loss:
- Squats and deadlifts
- Bench press and shoulder press
- Kettlebell swings and lunges
Tip: Aim for full-body workouts 2-3 times a week, incorporating compound movements that target multiple muscle groups.
Rowing Machine Workouts
Why it works: Rowing is a full-body workout that engages the arms, legs, and core while providing a high-calorie burn.
How to do it:
- Start with a 5-minute warm-up at a moderate pace
- Row for 30-60 seconds at high intensity, followed by 30-60 seconds of slow rowing
- Repeat for 20-30 minutes
Tip: Maintain good posture and engage your core for maximum effectiveness.
Indoor Cycling
Why it works: Spinning classes and stationary bike workouts help burn fat, improve endurance, and build lower-body strength.
How to do it:
- Alternate between high resistance for strength and low resistance for speed
Tip: Keep resistance high enough to challenge your muscles while maintaining a steady cadence.
Combining Cardio and Strength for Maximum Results
For the best weight loss results, mix both cardio and strength training throughout your week. A balanced plan might include:
- 3-4 days of cardio (HIIT, running, cycling, rowing)
- 2-3 days of strength training
- 1-2 rest or active recovery days
Best exercise for weight loss at the gym: For additional weight loss and nutrition advice, visit NHS Live Well.
