Top 4 Best Ultimate Workout Routine to Lose Weight Effectively

Top 4 Best Ultimate Workout Routine to Lose Weight Effectively 

Gym has started all over the world again and a huge portion of the population has piled up a bunch of pounds around their waists, which is why weight loss is becoming more popular at the moment. Now that most countries are easing restrictions on their citizens, people are looking for the ultimate workout routine to lose weight effectively.

Before diving into the techniques of what type of exercise you should choose, it is good to remember that the best way to lose fat is to combine a light amount of daily gym training, running, and sports with the best activities like walking, yoga, or climbing stairs.

Top 4 Best Ultimate Workout Routine to Lose Weight Effectively
Top 4 Best Ultimate Workout Routine to Lose Weight Effectively 

Relying on exercise without just having an active lifestyle will not be as effective as combining about 4-5 intense exercise sessions with a complimentary daily routine.

You should include in your exercise routines to lose weight.

Step 1: Walk every day

Aim for 10,000 steps per day.

If you are able to go outside, aim to take 10,000 steps per day. Walking works great as a way to clear your head, manage stress, and keep fat gain to a minimum.

It may not sound like a big deal, but taking 10,000 steps a day can burn more than 500 calories. Taken throughout the week, this is 3500 calories, or the same number of calories per pound of fat.

Walk in the morning. Walk while meeting on the phone. Walk after eating. Walk while you listen to podcasts. There is no need to be a dead time while walking.

Bonus: Use nasal breathing
When you walk, press your tongue against the roof of your mouth and inhale through your nose. There is a ton of nasal breathing [1], including better oxygen excretion (which can lead to more energy), maintaining a balanced pH in your body through improved carbon dioxide breakdown, and a decrease in the nerve activity of the sympathetic nervous system.

The sympathetic nervous system awakens the body through fight or flight reactions. When it becomes progressively higher due to periodic high stress, cortisol increases which inhibits your immunity, can increase fat growth and decrease muscle gain. Long story short: Nasal breathing reduces breathing and improves your health.

Never underestimate the importance of staying on your feet most of the day in achieving your weight loss goals, and once your daily steps become a habit, you can quickly dive into the next necessary piece of weight loss: burn more calories with HIIT.

Step 2: HIIT training

The best types of calorie burning exercises are intense cardio activities:

Skipping rope (667-990 calories / hour)
Running break sprint (639-946 calories / hour)
Kickboxing (582-864 calories / hour)
Cycling intervals (568-841 calories / hour)
What do all these activities have in common? They all fit into the HIIT (High-Intensity Interval Training) department. If you are looking for the most timely strategy for weight loss with exercise, you must implement some HIIT components.

What is HIIT training?
HIIT workouts usually combine short rest with intense exercise with period rest or low-intensity exercise. These workouts in fitness studios and online often combine aerobic and resistance training. Sports like boxing and football have some HIIT elements because they require intensity that cannot be sustained for a minute or more, then rest two to three times from the duration of the sprint.

The HIIT policy can be adapted to exercises such as running (running sprints), cycling (climbing), rowing, swimming, etc., but also to standard gym training or bodyweight training (just think about the set of burpies).

Even after knowing this, it is very clear that HIIT should be one of the main components of any weight loss program along with your mandatory daily steps. But we are missing another part of the puzzle to create the ultimate workout routine for effective weight loss: progressive overload weight training.

Step 3: Progressive overload

This principle involves increasing the demand in the musculoskeletal system to gain muscle size, strength and endurance. Simply put, in order to be bigger and stronger, you must work harder than before using your muscles. Often, this means increasing resistance, but as you will find below, there are other methods to increase overload.

Conversely, if the needs of the target muscle group are not at least maintained or actually reduced, your muscles will lose size and strength, causing atrophy.

Progressive overload is a very common but final concept, on the basis of which successful resistance training is built.

The progressive-overload principle does not apply to weight lifting to increase muscle growth and strength; It can also be applied to cardiovascular-fitness programs, creating physiological changes that affect the airway metabolism and the cardiorespiratory system.

Let's take a set of press-ups as an example:

If you complete four sets of 10 press-ups in the first week of a new workout, you can apply the principle of progressive overload the following week by intensifying the sets of press-ups in the following ways:

Increase the number of reps (if you set 4 of 10 in the previous week, you can set 4 of 11 repetitions in the next week).
Increase the number of sets (doing 5 sets of 10 repetitions instead of four).
Reduce the amount of rest between sets (if you were resting 60 between sets in the first week, then 50. Rest the next week).
Increase the load. In press-up sets, this means adding a 2.5kg plate to your back or increasing the gravity effect by lifting one foot in the air or placing both feet on the sofa so that your body is lowered to the floor.
As you can see, progressive overload means gradually increasing the effort you put into a particular practice. But why is it so important for weight loss?

Afterburn effect
The afterburn effect, also known as post-exercise oxygen consumption (EPOC), basically refers to the amount of calories burned after exercise.

Physical activity increases the oxygen demand of the muscles (VO2), which oxidizes carbohydrates and fats, producing the energy needed for movement. The human body's need for oxygen increases in proportion to the intensity of your exercise.

During intense exercise, you need more oxygen than you can breathe. This gap between the oxygen demand in the muscles and the actual amount of oxygen supply is called "oxygen debt". The human body usually needs a few hours to "repay" oxygen debt, restore balance and "cool". At this point, it consumes more than 10 liters of extra oxygen, thus burning more calories beyond the work-post.

In order for the body to take advantage of this fascinating skill and enjoy the rewards of the extra calories burned, you should constantly ensure that you train in the right way by applying some kind of progressive overload.

Studies have shown that the intensity of activity is a major factor that affects the burning of calories in the skin after a workout. As the intensity of exercise (progressive overload and, of course, HIIT) increases, the length and duration of epox increases. Low-intensity physical exertion has shown the smallest effect on post-exercise calorie burn. The effects of combustion can last up to 10 hours after completion of intensive training.

Simply put, every workout you do should be more intense each time you perform, and in order to maximize your true calorie intake and in a short burst (HIIT) there should be some kind of maximum intensity.

Step 4: Put it together

Here’s an “ideal framework” that you can use to create the ultimate workout routine for weight loss, allowing you to choose the most enjoyable form of exercise. Always remember that the best practice for you is to do what you actually do. Therefore, choosing a training style or sport that you really enjoy is as important as getting your daily steps.

Let’s take the 4-week protocol as an example.

Week 1

Potential morning sunlight to adjust your circular rhythms and reduce stress Probably 7 days of 10-12,000 daily steps
3 practice sessions of 40 minutes: 30 minutes of regular training and 10 minutes of HIIT cardio

Week 2

7 days of 12-15,000 daily steps
4 practice sessions of 45 minutes: 35 minutes of regular training and 10 minutes of HIIT cardio

Week 3

7 days of 12-15,000 daily steps (30 minutes walking at high speed, almost at light sweating points)
4 practice sessions of 50 minutes: 35 minutes of regular training and 15 minutes of HIIT cardio

Week 4

7 days of 12-15,000 daily steps (40 minutes walking at high speed, almost at light sweating points)
Exercise 4 practice sessions of 0 minutes: 45 minutes of regular training and 15 minutes of HIIT cardio

Gym workout

Now, let’s take gym training for example and apply this framework. The daily steps are the same as above and the training is something like this:

Week 1

Monday: 30 minutes of leg training and 10 minutes of treadmill HIIT sprint
Wednesday: 30 Minutes of High Body Training and 10 Minutes of Assault Bike HIIT Sprint
Friday: 30 minutes of full-body training and 10 minutes of HIIT burps

Week 2

Monday: 35 minutes of leg training and 10 minutes of treadmill HIIT sprint
Tuesday: 35 minutes of high body training and 10 minutes of assault bike HIIT sprint
Thursday and Saturday: 35 minutes of full-body training and 10 minutes of HIIT Burpees
3 and 4 weeks are like 2 weeks but with longer workouts.


When it comes to weight training, splitting your training sessions into lower-body, upper-body and full-body gives you the best results because the more muscle you use during a particular workout, the more calories you will consume. If you decide to practice a sport like boxing, running, or cycling that uses the same muscles all the time, you should consider low-intensity days with low-intensity days to break your muscles and allow them to be fully allowed. Recovery.

No workout program is "ideal" for everyone, but the framework described above seems to work best for most people looking for a workout routine to lose weight and improve their general fitness. Whatever you decide to exercise regularly should be combined with a proper diet to create a calorie deficit.

Next Post »