Weight loss comes from a combination of what you eat and how much you move, and some exercises will give better results than others.
Speaking to GB News, NASM-certified personal trainer and the operations manager of StrengthshopUSA.com Jerome Draculan laid out an effective weekly plan, as well as the exercise that is the “underdog of weight loss”.
He said: “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.”
Walk every day to speed up weight loss results
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He said “short, sweet and sweaty” high-intensity interval training (HIIT) should be a staple in your weekly routine.
This usually involves doing high-intensity exercises, such as jump squats, burpees and mountain climbers, for around 45 seconds to one minute.
Then rest for 15 to 30 seconds before moving on to the next move. Repeat the circuit for around 30 minutes to one hour. Those looking for a more detailed rundown of a HIIT workout can check out Jermone’s guide on circuits.
Strength training is also key. This involves using weights or exercise machines to target your muscles. Popular compound moves include squats, chest press, deadlifts and rows.
Jerome also stressed the importance of walking, which he called the “underdog of weight loss”. The fitness pro explained: “Aim for 8,000 to 10,000 steps a day or 30 to 60 minutes of brisk walking.
“For a bonus, add hills or a backpack for extra calorie burn.” He suggested walking daily for an “easy” fat-burning boost.
Sample weekly plan for weight loss
Monday: Strength training (full body)
Tuesday: HIIT session (20–30 minutes)
Wednesday: Brisk walk or light yoga
Thursday: Strength training (upper body)
Friday: Moderate-intensity cardio (cycling, jogging, or dancing)
Saturday: Circuit training or functional fitness
Sunday: Rest or a leisurely walk
HIIT workouts are great for weight loss
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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.”
A fitness expert has shared a five-move workout that can help you tone your arms from home.
