With New Year’s resolutions in full swing, weight loss is a common goal for many. While diet plays a crucial role in any fitness journey, exercise remains equally essential for achieving long-term results. Cardio workouts efficiently burn calories, while strength training builds lean muscle, crucial for maintaining a healthy metabolism. Combining these two into hybrid cardio-strength routines can enhance your results, improving stamina while accelerating fat loss. Here’s a roundup of seven expert-approved workouts that deliver on both fronts.
To provide insight into the best exercises for weight loss and improved fitness, we consulted Michael Betts, director at TRAINFITNESS and personal trainer with over 30 years of experience. His expertise highlights the importance of combining cardio and strength training, offering these seven dynamic routines to help you meet your fitness goals.
1. Bodyweight HIIT Complex
High-intensity interval training (HIIT) with bodyweight exercises is an effective way to torch calories and boost endurance. Betts explains that HIIT elevates post-exercise oxygen consumption, leading to continued calorie burn even after the workout ends.
Routine:
- 30 seconds jumping squats
- 30 seconds mountain climbers
- 30 seconds push-ups
- 30 seconds burpees
- 30 seconds rest
Repeat 4-6 times for optimal results.
2. Dumbbell Complex Training
Dumbbell complexes are ideal for keeping your heart rate elevated while building muscle mass. Betts emphasizes that these routines are crucial for metabolic health, helping you build muscle and burn fat simultaneously.
Routine (without resting the weights):
- 8 dumbbell squats
- 8 dumbbell rows
- 8 dumbbell Romanian deadlifts
- 8 dumbbell push presses
- 8 dumbbell lunges (each leg)
- 90 seconds rest
Repeat 4-5 rounds.
3. Kettlebell Flow
Kettlebells are great for combining cardiovascular conditioning with strength training. This flow-style workout will get your heart pumping while enhancing your strength and endurance.
Routine:
- 10 kettlebell swings
- 5 clean and press (each side)
- 10 goblet squats
- 5 racked lunges (each side)
- 10 Russian twists
- 60 seconds rest
Repeat 4-5 rounds.
4. Metabolic Resistance Circuit
This metabolic resistance circuit is designed to rev up your metabolism by combining compound movements with strategically placed rest periods. Betts recommends it for those aiming to maximize fat loss.
Routine:
- 12 barbell deadlifts
- 10 pull-ups (or assisted)
- 15 dumbbell walking lunges (each leg)
- 12 bench press
- 20 box jumps
- 60-90 seconds rest
Repeat 3-4 times.
5. Prowler Push-Sprint Complex
This high-intensity combination of sled pushes and sprint intervals provides an intense metabolic stimulus that accelerates fat loss and improves cardiovascular endurance.
Routine:
- Push prowler/sled 20 meters
- Sprint back to start
- 10 push-ups
- 10 jump squats
- 45 seconds rest
Repeat 6-8 rounds.
6. Bodyweight Ladder Workout
In this bodyweight workout, a descending rep scheme helps maintain intensity while gradually reducing volume. Betts suggests that this structure is effective for building muscular endurance.
Routine: Start with 10 reps of each exercise and decrease by one rep each round until reaching 1 rep:
- Pull-ups (or row variation)
- Dips (or push-up variation)
- Squats
- Hanging leg raises
Rest as needed between rounds.
7. Battle Rope Conditioning
Battle ropes are a powerful tool for fat loss and upper body strength. Betts notes that this workout combines cardiovascular conditioning with upper body strength development.
Routine:
30 seconds each movement:
- Alternating waves
- Double arm slams
- In-out waves
- Side-to-side waves
- 30 seconds rest
Repeat 4-6 rounds.
Finisher:
- 20 rope pulls
- 10 burpees
Repeat twice.
These seven expert-backed workouts are designed to help you build stamina and shed fat, allowing you to kickstart your 2025 fitness goals with intensity and efficiency. Incorporating them into your fitness routine will help you achieve lasting results, enhancing both your endurance and metabolism.
Related Topics:
Can A Low-carb Diet Really Help You Lose Weight?
