If weight loss is at the top of your list of New Years resolutions, we probably don’t have to tell you that ensuring you’re getting enough exercise is crucial. While diet plays an important role in any weight loss journey, exercise is equally paramount. Cardio workouts burn calories efficiently, while strength training builds lean muscle mass, which is essential for maintaining a healthy metabolism. Combining the two into hybrid cardio-strength workouts can amplify these results and help you build stamina while shedding fat. Talk about a win-win!
Wondering about the best workouts for the job? We’ve got you covered. We checked in with Michael Betts, director at TRAINFITNESS and a personal trainer with over 30 years of experience. He highlighted the importance of strategic exercise for weight loss and shared seven workouts designed to help you achieve your fitness goals. Find his expert advice below!
1. Bodyweight HIIT Complex
Bodyweight high-intensity interval training (HIIT) is a powerful way to burn calories and build endurance. "This workout increases excess post-exercise oxygen consumption, leading to continued calorie burn after completion," Betts explains.
How to do it:
- 30 seconds jumping squats
- 30 seconds mountain climbers
- 30 seconds push-ups
- 30 seconds burpees
- 30 seconds rest
- Repeat 4-6 times
2. Dumbbell Complex Training
Dumbbell complexes can be a great way to keep your heart pumping while pumping those muscles. Betts emphasizes their value: "This workout maintains elevated heart rate while building muscle mass—vital for long-term metabolic health."
How to do it (without putting the weights down):
- 8 dumbbell squats
- 8 dumbbell rows
- 8 dumbbell Romanian deadlifts
- 8 dumbbell push press
- 8 dumbbell lunges (each leg)
- Rest 90 seconds
- Repeat 4-5 times
3. Kettlebell Flow
A kettlebell may be intimidating, but it can do wonders when it comes to strength training and weight loss. As Betts explains, = "Kettlebell training develops cardiovascular conditioning through dynamic movements." Give it a try with this simple workout he's shared.
How to do it:
- 10 kettlebell swings
- 5 clean and press (each side)
- 10 goblet squats
- 5 racked lunges (each side)
- 10 Russian twists
- Rest 60 seconds
- Repeat 4-5 rounds
4. Metabolic Resistance Circuit
Pick those dumbbells up! If a faster metabolism is what you're after, you may want to give this simple circuit a try. "This circuit creates maximal fat loss through compound movements and strategic rest periods," Betts shares.
How to do it:
- 12 barbell deadlifts
- 10 pull-ups (or assisted pull-ups)
- 15 dumbbell walking lunges (each leg)
- 12 bench press
- 20 box jumps
- Rest 60-90 seconds
- Repeat 3-4 times
5. Prowler Push-Sprint Complex
Combining sled pushes with sprint intervals, this workout delivers fantastic benefits for your metabolism. "This combination creates intense metabolic stimulus through pushing power and sprint work," Betts explains.
How to do it:
- Push prowler/sled 20 meters
- Sprint back to start
- 10 push-ups
- 10 jump squats
- Rest 45 seconds
- Repeat 6-8 times
6. Bodyweight Ladder Workout
A descending rep scheme keeps intensity high while gradually reducing volume. "This descending rep scheme maintains intensity while building muscular endurance," Betts notes.
How to do it:
- Start with 10 reps of each exercise, then decrease by one rep each round until you reach 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
Want to shed fat while building your upper body strength? Pull out the battle ropes! "Battle rope training combines cardio and upper body strength development," Betts says.
How to do it:
- 30 seconds each movement:
- Alternating waves
- Double arm slams
- In-out waves
- Side-to-side waves
- 30 seconds rest
- Repeat 4-6 times
Finisher:
- 20 rope pulls
- 10 burpees
- Repeat twice
So, there you have it: 7 expert-recommended workouts designed to deliver better stamina and faster fat loss. By incorporating these routines into your fitness plan, you'll be taking major steps towards your weight loss and endurance goals—and you'll surely slay 2025.
