If you want to lose weight, you need to maintain a calorie deficit, which means that you need to burn more calories than you consume. That’s an overly simplistic way of looking at weight loss, though; picking the right foods, increasing your water intake and getting adequate sleep can all play a role in weight loss, too.
Strength training exercises can also help with weight loss. That’s because this style of workout can help you build muscle—and the more muscle mass you have, the more calories you burn, even when you’re resting.
We asked Jo Burland, a NASM-certified personal trainer and Bio-Synergy ambassador, for the best three exercises for calorie burn and muscle building.
“I’d go for goblet squats, bent over rows and jumping lunges,” she told Fit&Well.
These three moves will strengthen multiple muscle groups at the same time; they are intense, high-energy exercises that elevate your heart rate and burn calories.
Three move full-body workout
- Goblet squats: 10-12 repetitions x 3-4 rounds
- Bent-over rows: 10-12 repetitions x 3-4 rounds
- Jumping lunges: 10-12 repetitions x 3-4 rounds
Aim for 45-60 seconds rest between sets. And don’t forget to spend at least five minutes warming up before the main workout and cooling down after.
How to do the exercises
Goblet squats
Sets: 3-4 Reps: 10-12
- Stand with your feet shoulder-width apart, holding a dumbbell or kettlebell close to your chest with both hands.
- Lower your body by bending at the hips and knees, keeping your back straight and chest up. Descend until your thighs are parallel to the ground.
- Push through your heels to return to the starting position.
Burland told Fit&Well: “Goblet squats target large muscle groups like the quadriceps, hamstrings and glutes, increasing calorie expenditure.”
Bent-over rows
- Hold a dumbbell in each hand and stand with feet hip-width apart. Hinge at the hips, keeping your back straight, and lower your torso until it is almost parallel to the ground.
- Pull the dumbbells to your chest by bending your elbows, squeezing your shoulder blades together.
- Lower the weights back to the starting position.
Burland says: “Bent-over rows engage the muscles in your back, shoulders and arms, requiring significant energy expenditure.”
Jumping lunges
Sets: 3-4 Reps: 10-12
- Start in a lunge position with one foot forward and the other foot back, both knees bent at a 90-degree angle.
- Jump explosively, switching the positions of your feet in mid-air. Land softly and descend back into a lunge position. Then repeat, switching legs with each jump.
“Jumping lunges are a high-intensity exercise that elevates your heart rate rapidly, leading to increased calorie burn,” says Burland. “The explosive nature of the movement engages the lower body muscles, including the quadriceps, hamstrings, and glutes, making it an efficient calorie-burning exercise.”
Weight loss tips
Choose exercises you enjoy: This increases the likelihood that you’ll stick to your workout routine long term.
Create a schedule: Consistency is key. Set aside specific times for your workouts to make them part of your routine.
Combine exercise with proper nutrition: Physical activity and a balanced diet go hand in hand for effective weight loss. Focus on nutrient-dense foods and stay hydrated.
Follow the progressive overload principle: As your fitness improves, challenge yourself with more intense workouts to continue seeing progress, either by doing more sets/reps and/or increasing the weights that you are working with.
Include a mix of cardio and strength training: Both are essential for overall health and weight management. Cardio burns calories, while strength training builds muscle and boosts metabolism.
Need help choosing some weights for your strength training? See our round-up of the best adjustable dumbbells
