Kickstart your fat loss journey and check out these gym workouts to lose weight for beginners.
You’re in the gym and you’ve got your eyes on the prize – losing weight. Go you girl, you’re taking your first step to a healthier lifestyle.
However, if you’re new to the gym life, it’s difficult to know where to start. The weights room is full of dudes, you’re not quite sure how to adjust the machines and how long should you spend on the running machine?!
Don’t worry girl, we’ve got you covered. We’re here to school you on everything you need to know about how to train smart and lose weight as a beginner in the gym.
We’ll give you workout routines you need to know to lose weight and get fit.
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- The beginners gym workout for losing weight
- The workouts
- The final word
The beginners gym workout for losing weight
Before we dive right into the workouts, we want you to let you know how you can train to optimize fat-loss. To keep it simple for you, we’ve come up with a few myth-busting fat-loss facts you should definitely know from the off.
Check these out:
Fact #1 Spending hours on the treadmill isn’t the best way to lose fat.
You might see those people plugging away at the treadmill for hours on end, but don’t do it girl. We’re here to teach you how to train smart and science shows us that HIIT (high intensity interval training) is the best way to burn fat.
Not only does a HIIT workout use more calories than lower intensity, longer workouts, they continue to burn fat for up to 24 hours later and they’re quick to perform. It’s fat-burning bonuses at every turn.
Find out exactly how effective HIIT is for fat-loss in this article: The Benefit of HIIT Training for Women
Fact #2 You gotta eat right
We could sit here all day and write up the best goddamn fat loss workout in the world, but if your diet isn’t nailed, it won’t have the effects you’re hoping for. Weight is lost when you’re in a calorie deficit and that means burning through more calories that you’re eating. We recommend finding out how many calories you burn, tracking your food intake and ensuring you’re eating less than your spend every day.
One you have that information eat nutritious foods, plenty of protein and enough carbs to keep you energized.
Learn more about perfecting your fat loss diet with this guide: What Does IIFYM Mean? – A Guide to Flexible Dieting for Fat Loss
Fact #3 Lift weights
If we’ve heard it once, we’ve heard it a thousand times. Will I get bulky if I like weights? No way girl. Unless you’re taking some nasty steroids or you’re hiding super-woman style strength (which would be badass btw), you won’t get bulky. It’s not in your DNA.
Lifting weights will actually help you become more toned, it’s super good for your health and more muscle boosts your metabolism. That means you’ll burn through more fat. Bonus.
Read up on these important lifts and look like a girl-boss in the gym: Essential Lifts Every Woman Should Know
Fact #4 Keep the intensity high
Make it challenging girl. If you’re lifting weights, go as heavy as you can for that amount of reps (without breaking form). If you’re sprinting, max out, and if you’re in a circuit, go as fast as you can.
The workouts
Now you know the basics, we’ve created a few workouts that will help you put your fat-loss dreams into action. Combine these workouts with a healthy calorie-restricted diet and you’ve got everything you need to achieve your weight goal.
If you want to lose weight and see a difference in your body composition, you should aim to do at least three workouts a week, combined with a calorie restricted diet.
Luckily for you girls, we’ve got you covered with three workouts that will give you full body workouts, and help you reach optimum levels of fat burn. We’ve combined compound weight lifting movements with high intensity workouts to help your body use more calories and focus in on fat loss.
[infobox]Key Point: We’ve created each one to be simple, yet highly effective. On top of that, they won’t take long. You can do a super effective HIIT workout in 10 minutes. [/infobox]
Workout 1
Perform these movements as a circuit. Start with the first exercise, then move on to the next immediately until you’ve completed all the exercises. Keep the energy high and move quickly, without compromising on form. When you’re done with the last one, stop and rest for a minute – You’ve completed your first set.
Complete three sets in total:
| Exercise | Reps | Sets |
|---|---|---|
| Jumping Squats | 12 | 3 |
| Kettlebell Swings | 10 | 3 |
| Sit Ups | 12 | 3 |
| Jumping Lunges | 12 | 3 |
| Press Ups | 12 | 3 |
Workout 2
In this one we’re going to complement some strength training with a little HIIT to build muscle and finish off a fat burn. Make the weights challenging but don’t go too fast. This is about building strength so if you can smash out loads of reps without struggling, you need to up the weight.
We’ve used a range of compound movements, as they recruit the most muscles and therefore burn the most calories for every movement. Be sure to check out our articles on how to perform each movement before you start adding weight, so you don’t risk injury.
- Squats – Everything Women Need to Know
- The Best Deadlift Form – Everything Women Need to Know
- Bench Press – Everything Women Need to Know
Perform four sets of each of these exercises, focusing on completing all sets before moving on to the next exercise:
| Exercise | Reps | Sets |
|---|---|---|
| Back Squats | 8 | 4 |
| Dumbbell Weighted Lunges | 12 | 4 |
| Deadlifts | 8 | 4 |
| Strict Shoulder Press | 10 | 4 |
| Bench Press | 8 | 4 |
HIIT finisher:
Head to the treadmill and sprint hard for 30 seconds, then walk for a minute. Complete this cycle 10 times and push yourself to the max on each sprint.
Workout 3
In this workout, we’re combining a while body workout with a kettlebell based, metabolic conditioning session to burn through the fat. This type of session should max out your calorie burn, as it works a huge range of muscles, then blasts your body with a high-intensity kettlebell session.
Related Article: A Girls Guide to Metabolic Conditioning
Begin your leg session and complete three sets of the following exercises. Keep the intensity high by lifting heavy weights, but take a minute rest between each set. Complete all sets on one exercise before moving on to the next.
| Exercise | Reps | Sets |
|---|---|---|
| Leg Press | 8 | 3 |
| Dumbbell Shoulder Press | 10 | 3 |
| Barbell Curls | 12 | 3 |
| Leg Extension | 12 | 3 |
| Deadlift | 8 | 3 |
Conditioning:
Combine your strength session with this kettlebell conditioning workout to get the fat burn working hard for you. Keep your form strong, but the speed high in this part of the session to hit the anaerobic, fat burning zone. Complete this as a circuit four times through and rest for one minute between each set.
| Exercise | Reps | Sets |
|---|---|---|
| Kettlebell Swings | 12 | 4 |
| Burpees | 12 | 4 |
| Kettlebell Goblet Squat | 12 | 4 |
Final word
If you want to lose fat and achieve your body goals, it’s essential you use smart training methods. By combining HIIT, strength, and metabolic conditioning styles of training, you’ll burn more calories, You won’t have to spend hours in the gym, but most importantly, you’ll get results.
