With end-of-year celebrations fully behind us, many people will be looking to the year ahead and thinking about losing the extra weight they may have gained.
Speaking exclusively to GB News, an expert said some exercises are better when trying to hit your weight loss goals.
NASM-certified personal trainer and the operations manager of StrengthshopUSA.com Jerome Draculan said doing both resistance training and cardio is key when trying to beat the bulge.
He recommended high-intensity interval training (HIIT), which combines cardio and resistance training. The workout is done at a high intensity for a short amount of time.
HIIT workouts and circuits are great for fat-burning
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Jerome explained: “If weight loss is your goal, the best workout plan is a mix of calorie-burning, muscle-building and smile-inducing moves.
“Let’s break down the most effective exercises, how often to do them, and why laughing at yourself mid-burpee is completely fine.
“HIIT is like the espresso of workouts – quick, intense and keeps your engine running long after you’re done.”
HIIT workouts are great as they do not take as much time and can even be done at home if you have enough space and access to weights, such as dumbbells.
How to put together a fat-burning workout
Jerome explained: “Pick a move that gets your heart racing (e.g. sprints, mountain climbers, or jumping jacks).
“Go all-out for 30 seconds, then take a breather for one to two minutes. Repeat for 20 to 25 minutes – or until your playlist runs out.”
He said doing this “two to three times a week” is optimal, adding: “Recovery is key here, so don’t go HIIT-ing every day unless you enjoy walking like a robot.”
These types of workouts can often be done as a circuit. The expert explained how to create the perfect circuit: “Pick five moves, such as squats, kettlebell swings, burpees, planks and lunges.
Circuits can be performed quickly
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“Perform each move for 40 seconds, rest for 20 seconds, and repeat the circuit three to four times.”
Doing these types of workouts should set you well on your way to achieving your weight loss goals, and don’t forget to pair this with a healthy diet filled with whole foods, and plenty of protein and fibre.
Jerome continued: “Weight loss workouts don’t need to feel like punishment. Mix it up, find what makes you feel good, and don’t be afraid to laugh when you trip over a resistance band (it happens).
“Consistency beats intensity in the long run, and the more you enjoy your workouts, the more likely you are to stick with them. Now go crush it—and maybe throw in a victory dance while at it.”
Looking for a more specific workout plan can use a five-move workout to help you tone your arms from home.
