If you’re new to the gym and looking to lose weight, it can be hard to know where to start. From choosing the right exercises to creating a sustainable routine, there’s a lot to consider.
Questions about the best exercises, how often to train, and what to eat can quickly pile up. That’s why we’ve gathered expert advice to answer the most common beginner questions, helping you navigate your gym journey with confidence.
Whether your goal is shedding pounds, building stamina, or simply feeling healthier, Antonia Molyneux, Group Fitness Manager at Village Health & Wellness Club in Ashton, answers your burning questions.
Gym Weight Loss for Beginners: At a Glance
-
Combine cardio (HIIT, treadmill, rowing) with strength training (squats, deadlifts, lunges, hip thrusts) for effective calorie burn and muscle building.
-
Do exercises you enjoy; consistency is more important than speed for sustainable weight loss and fitness habits.
-
Use gym machines to target different muscle groups safely and effectively, including lat pulldown, chest press, cable machines, glute drive, treadmill, bike, rowing machine, StairMaster, and elliptical.
-
Focus on full-body fat loss rather than spot-reducing; core-focused exercises (cable twists, ab crunch machine, rowing, StairMaster) help tone while you burn overall calories.
-
Aim for 30-minute sessions 3 times a week or follow the 3/2/1 rule (3 strength, 2 cardio, 1 mobility session) alongside a balanced diet for sustainable weight loss and fitness results.
What Are the Best Gym Exercises to Lose Weight?
For the best weight loss results at the gym, combine cardio (HIIT, treadmill sprints, rowing) for calorie burn with strength training (squats, deadlifts, lunges, burpees) to build muscle.
The most effective exercises are the ones you enjoy, helping you chip away at the weight you want to lose while building fitness, motivation, and habits that last. Consistency is key.
So, whether you prefer weights, cardio, or mobility-based exercises, the most important thing is to do what you love. Ideally, would you enjoy all three? Yes - and chances are you’d lose weight faster. But speed isn’t everything; consistency is what truly matters.
Cardio
These types of exercises will help raise your heart rate, which helps to burn calories.
Try:
-
Running
-
Cycling
-
Rowing
-
Stair climbing (StairMaster)
-
Cross training (Elliptical)
-
High-Intensity Interval Training (HIIT)
Strength Training
Resistance training, or strength training, helps you build muscle, which boosts your metabolism and helps burn more calories. Focus on larger muscle groups, which require more energy to work:
-
Squats
-
Lunges
-
Deadlifts
-
Hip thrusts
-
Leg press
For more guidance on building strength and improving your technique, explore our Free Weights for Beginners and What is Strength Training? articles.
What Machines Should I Use in the Gym to Lose Weight?
Machines are great for weight loss routines. Whether you’re new to the gym or not, there’s usually a machine or two that works muscles you wouldn’t exercise with otherwise and if we’re honest, which are just really fun.
They’re easy to get the hang of, they guide you through the movements you need to make and they’re great for feeling confident, quickly.
Here are some of my favourites to add to your routine:
Weights Machines:
-
Lat pulldown - fantastic for posture, grip strength and upper-back muscles
-
Seated row machine - builds back and improves shoulder alignment
-
Chest press - simple, safe pushing strength for chest and shoulders
-
Pec deck / chest fly machine - isolates chest muscles with minimal technique
-
Shoulder press machine - helps build safe overhead strength with good control
-
Assisted pull-up / dip machine - brilliant for beginners working towards bodyweight pull-ups and dips
-
Cable machine - extremely versatile and gentle on joints; great for core, arms, and functional strength
-
Smith machine - guided bar path for safe squats, lunges, hip thrusts, and presses
-
Plate-loaded machines - mimic free weights but give more stability
-
Machine bicep curl - isolates biceps with no need to balance a dumbbell
-
Tricep press-down machine - strengthens the back of your arms safely and effectively
-
Back extension machine - helps build lumbar and glute strength with low risk
-
Ab crunch machine - adds resistance to core training in a controlled way
-
Glute drive / hip thrust machine - excellent for building glute strength without setup hassle
Cardio Machines:
-
Cross trainer (elliptical) - low-impact cardio that works the whole body and is easy on the joints
-
Treadmill - great for walking or running and perfect for steady-state or interval training
-
Bike - ideal for low-impact cardio while building leg strength and improving endurance
-
Rowing machine - full-body cardio that strengthens legs, back and arms while burning lots of calories
-
StairMaster - intense lower-body workout that targets glutes and legs and boosts heart rate quickly
Which Gym Machine Burns Belly Fat?
There isn’t a gym machine that isolates belly fat and burns it off. However, all gym machines will help to burn overall body fat when used properly and consistently.
If you’re looking for gym machines to help your stomach look more toned, while you’re burning fat from your whole body, these are good ones to try:
Gym Machines with Ab Exercises |
|
|---|---|
|
Cable machine |
Standing cable twists Kneeling cable crunches |
|
Ab crunch machine |
Slow, controlled crunches with light resistance |
|
Rowing machine |
Focus on powerful pulls and maintaining a tight core throughout the stroke |
|
Cross trainer (elliptical) |
Keep your hands off the handles for intervals to make your core work harder |
|
StairMaster |
Hands-free stepping and sideways steps to activate obliques |
|
Bike |
Sit upright and engage your core during steady pedalling (try short resistance intervals) |
|
Back extension machine |
Controlled back extensions to strengthen lower back and stabilise your core |
There are also a whole host of non-machine exercises for toning abs including, sit-ups, crunches and v-ups.
Speak to a personal trainer to find out how to do this and for more top tips!
Is 30 Minutes on a Treadmill Enough to Lose Weight?
The short answer is yes - as long as you do 30 minutes on a treadmill consistently and regularly. However, it all depends on the amount of calories you’re consuming.
Whether you’re exercising for 30 minutes a day or 3 hours, you will only start losing weight when your body is burning more energy than you’re consuming.
How to Burn 500 Calories in 30 Minutes?
The number of calories you’re able to burn depends on your own individual fitness, but if I were going to try and burn 500 calories in 30 minutes, I’d give these exercises a go:
-
Fast running
-
Fast rowing
-
StairMaster at high resistance
-
A boxing, circuits or HIIT class
Is Gymming 3 Times a Week Enough?
Absolutely. Three sessions a week is a brilliant starting point and is enough to see results with weight loss, strength and fitness - especially for beginners.
If you start to add an extra day here and there that’s a bonus, but don’t forget to plan in some recovery days too.
What is the 3/2/1 Rule in the Gym?
The 3/2/1 rule is all about structuring your week to balance the type of workouts you do:
-
3 strength sessions
-
2 cardio sessions
-
1 mobility or stretching session
Don’t get too hung up on a perfect routine - as long as you’re showing up and doing some exercise, that’s the most important thing.
How to Lose Weight Without Exercise?
It is possible to lose weight without exercise - although you miss out on the long-term benefits of maintaining a higher metabolism and the motivation that comes from regular activity.
To lose weight without exercising, you need to consume fewer calories than your body burns. This often means cutting out a lot of food or crash-dieting, whereas exercising alongside healthy eating makes it easier to balance the occasional treat or “cheat meal” while maintaining good habits.
It’s also important to remember that exercise plays a crucial role in maintaining muscle mass, which protects bones - especially as we age and for women going through menopause. Combining exercise with a healthy diet is the ultimate tag team for sustainable weight loss, a stronger, fitter body, and better overall quality of life.
Start Your Weight Loss Journey
Inspired to give the gym a go? Take the first step toward a healthier, stronger you - book a tour at your local Village Health & Wellness Club today.
Explore our facilities, meet our friendly trainers, and discover how we can support your fitness journey from day one.