If your main reason for coming to the gym is fat loss, then spending hours pounding the treadmill is unlikely to get you where you want to be.
Introducing some strength training exercises into your gym routine will add variety to your workouts, which is important in order to keep you engaged and interested in your training.
Increasing your strength will also in turn help you perform better in all other forms of exercise to get the most out of the time you spend in the gym.
Exercise and nutrition scientist Dr. Colin Robertson gives us the low down on exercise for fat loss and a wealth of advice on creating a sustainable fat burning gym routine, you’ll enjoy sticking to.
Many strength training exercises can be completed with body weight alone and therefore provide a great option for working out at home.
If you’re new to strength training, here are some fat burning exercises you can try out at the gym or at home. As with the majority of fat-loss exercises it’s the quality, not the quantity, that will help you on your fat burning mission, so spend some time focussing on your form to ensure you’re getting the most out of each movement.
Top Exercises for Fat Loss
Single Leg Deadlift
Grab a pair of dumbbells with an overhand grip, and hold them at arm's length in front of you
Keep your knees slightly bent and bend at your hips.
Lower your torso until it's almost parallel to the floor.
Your right leg should stay in line with your body.
Return to the starting position.
Lateral Plank Walk
Start in plank position.
At the same time, step your left foot and hand to your left.
Then step your right foot and hand to the left so that you're back in plank position.
Repeat by stepping your right foot and hand to the right, followed by your left hand and foot.
That's one rep.
Start in the push up position, and bring your right knee toward your chest.
Return to start then repeat with the other foot.
That's one rep.
Start with your feet together and your hands on your hips.
Step forward with the right leg and lower into a lunge so the right knee is bent at a 90-degree angle.
Jump up and switch your legs midair.
Land softly with the left leg forward and lower into a lunge.
Check out our tips on how to master the lunge.
Stand with feet slightly wider than hip-width apart and a kettlebell slightly in front of feet.
Hold the kettlebell handle with both hands.
Keeping your back straight, bend at the hips to swing the kettlebell backward between your legs.
Press your hips forward to stand and swing the kettlebell overhead, keeping your core muscles engaged.
Allow the kettlebell to fall forward and between legs to begin the next swing.
Start in a push up position.
Keeping your arms straight and your core engaged, shift your weight onto your left arm, rotate your torso to the right, and raise your arm toward the ceiling so that your body forms a T.
Hold, then return to start and repeat on the other side.
Try these fat burning moves at home or on the gym floor to add variety to your routine and build your strength.
For one-on-one support and guidance in creating a fat loss workout plan at the gym, our team of expert personal trainers are always on hand to help you achieve your weight loss goals. With their help and a bespoke fat burning gym routine you’ll create sustained and lasting fat loss.
If you prefer to work up a sweat alongside your fellow Village members in one of our many classes, then check out our guide to the best fitness classes for fat loss.
The Benefits of Working Out at Home
If your hectic schedule has left little time to get to the gym, there's no need to abandon your fitness routine completely! Let’s take a look at some of the benefits of working out at home…
With no need to commute to and from the gym, you can fit in a quick workout no matter how short you are on time. Squeeze a HIIT session into your lunch break, fit in some Barre while your baby naps or smash out a core workout while your dinner’s in the oven. With plenty of On Demand workouts you can do in under half an hour, there really is no excuse!
Home workout equipment is like gold dust and unless you got in there early you’re probably struggling to get your hands on anything at all. You might not have realised yet but your house is brimming with items that can double up as makeshift gym equipment. The humble chair, tin can and your bottom stair are just some items you can utilise until you’re reunited with our top of the range kit! Here’s some inspiration…
Choose Your Own Soundtrack
Whilst we’re sure you’re missing the pumping playlists of your favourite Village classes, working out at home gives you the chance to blast out your own tunes and sing along like no one’s watching! Choosing the perfect playlist can take your home workouts to the next level. Find out more about music for motivation here...
Compete With Yourself
It’s easy to compare yourself to others when you’re working out on the gym floor. While a little healthy competition can spur us on, comparison can also have a negative impact on your self confidence in the gym. Working out at home there’s no one to compete with but yourself! Focus on your own progress, and get excited about what you can achieve, without the distraction of those around you.
Try Out New Classes
If you’ve always wanted to try a particular class, but not had the confidence to sign up in club, joining in with an on demand workout from home is the perfect way to start. Take things at your own pace, master the techniques and build your confidence and you’ll be raring to book your spot in class.
If you usually warm up with a quick jog on the treadmill, take your run outdoors, get at one with nature and take in some much needed vitamin D.
AVOID THESE COMMON MISTAKES WHEN WORKING OUT FROM HOME
Skipping a warm up
Without the use of your favourite Village Gym kit, your home workouts might not be as intense as when you’re able to hit the gym floor, meaning it’s tempting to skip that all important warm up. Before any time of training, always include a 3-5 minute mobility session and 1-2 minutes to get the heart rate up. Dedicating a few extra minutes to limbering up will help to prevent injury by loosening your joints, and improving blood flow to your muscles, making your muscles less likely to rip, tear, or twist in a harmful way during your workout.
Repeating the same routine
If you’re a creature of habit, when you’ve found an online class you love or a full body HIIT routine that really gets your heart pumping, you might not see the need to change things up. While it’s important to devise a realistic home workout routine that you’ll stick to, including a variety of different types of exercise is the best way to optimize your results. For example if you’re a keen runner, including some strength training and yoga stretches into your routine will improve your power, mobility and overall running performance. A good mix of cardio and strength based home workouts is the best way to ensure you’re getting plenty of variety.
Neglecting body parts
Similarly, when devising your own workout plan at home, it’s easy to keep training the body parts you enjoy the most and skip the parts that fill you with dread. Overtraining one specific muscle group and neglecting others can lead to muscle fatigue and injury in the long-term. The glutes are commonly overlooked when training, meaning other muscles have to work harder and joints absorb extra wear and tear which often results in lower back pain. It’s important to try and divide your training to include all parts of the body to avoid injury and muscle fatigue.
High Intensity Interval Training (HIIT) such as Les Mills GRIT is arguably the perfect home workout, as it requires minimal kit and a quick 30 minute session can be fit into even the busiest of schedules. It’s scientifically backed principles mean you’ll carry on burning calories well after your last set of exercises and the great rush of endorphins you feel post HIIT workout can become well and truly addictive! However, the trouble with only doing high intensity exercise, alongside juggling a busy life, is that the body is over-stimulated and over-adrenalized without having time to recover. Overdoing HIIT workouts can also increase the body's cortisol levels, a stress hormone which overtime can be detrimental to your digestive system. Alongside HIIT workouts why not include some more low impact classes such as Pilates or Barre which will help to improve your strength and mobility without constantly pushing your body to the limit.
Not sticking to a plan
With all other routines gone out the window, it’s tempting to just go with the flow when it comes to your fitness routine. Without a plan you’re more likely to come up with excuses to skip workouts, lose focus and before you know it you’ve fallen off the fitness wagon and it seems impossible to get back on. To keep on track, plan your workouts ahead of time and schedule them into your calendar or plan out your week on paper, and stick it up on a wall somewhere visible. If you’re struggling with accountability, book yourself into some Village Live classes or organise to workout over Zoom with a friend. This will help you set a time and stick to it, on those days when you’d rather be curled up on the sofa watching box sets.
Not pushing yourself
By now, you may have become pretty comfortable with your home workout routine. This may however mean you’re not pushing yourself hard enough and if you have specific fitness goals in mind, your results may begin to plateau. A Myzone belt is the perfect way to boost your motivation by giving you accurate, real time feedback of your effort level. It monitors heart rate, calories and time exercising that convert into Myzone Effort Points (MEPs), with a focus on rewarding effort rather than fitness.
Village members can take their home workouts to the next level with £60 off the Myzone belt. Get yours here.
Skipping rest days
With not much else other than Netflix to keep us entertained during lockdown, exercise is a great way to fill your time, but failing to include rest days in your fitness routine can do you more harm than good. Giving your body time to heal is key to making progress. Without rest and recovery the muscles don’t don’t have time to repair, which eventually leads to injury through poor form and lack of stability in joints due to muscle tightness. If you rely on keeping active for your mental health, a brisk walk on a rest day should do the trick.
Finally, when working out at home it’s important to celebrate the small wins. Without a gym floor packed with high-tech kit at your disposal, it’s much harder to achieve the same goals you would expect to.
If you haven’t already, download the Village Gym app for tonnes of live and On Demand classes, and fun challenges to keep you motivated at home!