I have said in recent articles how to lose weight fast, while toning and conditioning your body. The articles looked at the key to burning fat by mixing weights into your sessions like a circuit or just placing intervals into your cardio.

Below I have set out 3 weight loss workouts that can be performed up to 3 times per week, using active recovery days in between to maintain your calorie consumption and aid recovery. The workouts progress through from the basic model to the advance routine, making sure you keep getting results week in week out.

 To guarantee that you get the most out of your training, couple it with a targeted nutritional plan. Target your weight loss goal by planning your meals and creating a good balance around your busy schedule. Try introducing Herbalife products to your regime and give yourself a nutritional edge.

These workouts use dumbbells to make them easy to adapt to and take away the stigma of lifting big weights like bars and plates. I only ask that you perform the exercise with a suitable weight and speed.

Beginners weight loss workout (3 - 4 weeks)

1.       Treadmill: Continuous

·         5 – 8 minutes

·         Fast walk (4 – 6km/h *without holding on*) or jog (7 – 10km/h)

·         2% incline

2.      Dumbbell Squats (4 x 12)

3.       Cycle: Sprints

·         5 minutes

·         30 sec slow, 30 second sprint

4.       Dumbbell Dead lift (4 x 12)

5.       Cross trainer: Sprints

·         1 min forwards

·         Forwards: 15 seconds sprint, 15 seconds slow (2 minutes)

·         1 min backwards

·         Backwards: 15 seconds sprint, 15 seconds slow (2 minutes)

·         1 min forwards

6.       Press ups: Against wall, step, on knees or full (4 x 12)

Intermediate weight loss workout (3 - 4 weeks)

1.      Treadmill: Continuous

·         5 – 8 minutes

·         Fast walk (4 – 6km/h *without holding on*) or jog (7 – 10km/h)

·         2% incline

2. Dumbbell Squat and press (4 x 12)

3. Cycle: Sprints

·         8 - 10 minutes increasing the level

·         30 sec slow, 30 second sprint

4. Dumbbell Dead lift and curl (4 x 12)

5. Cross trainer: Sprints, increased resistance

·         1 min forwards

·         Forwards: 15 seconds sprint, 15 seconds slow (2 minutes)

·         Backwards: 15 seconds sprint, 15 seconds slow (2 minutes)

·         1 min forwards

·         Forwards: 30 seconds sprint, 30 seconds slow (3 minutes)

6. Press ups:  Step, on knees or full (4 x 12)

7.  Plank: Normal or on fit ball (3 x 30 Sec) 

Advance weight loss workout

1.  Treadmill: Continuous

·         10 - 15 minutes

·         Jog (7 – 14km/h)

·         2% incline

2. Dumbbell  Squats and press (4 x 12)

3. Cycle: Sprints

·         8 - 10 minutes increasing the level

·         30 second slow, 30 second sprint

4. Dumbbell Dead lift, curl and press (4 x 12)

5. Cross trainer: Sprints, increased resistance

·         1 min forwards

·         Forwards: 30 seconds sprint, 30 seconds slow (3 minutes)

·         Backwards: 30 seconds sprint, 30 seconds slow (2 minutes)

·         1 min forward.

6.  Press ups:  On knees or full (4 x 12)

7.  Ski (3 x 12)

8.  Plank: Fit ball Roll outs (3 x 10), then hold on Fit ball (3 x 30 sec)

      This routine is designed to use the whole body to maximise your fat burn. However it may become too simple or too easy for some users and if this is the case, please refer to our advance weight loss workouts or fitness workouts.