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 squats30 seconds mountain climbers30 seconds push-ups30 seconds burpees30 seconds restRepeat 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 squats8 dumbbell rows8 dumbbell Romanian deadlifts8 dumbbell push press8 dumbbell lunges (each leg)Rest 90 secondsRepeat 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 swings5 clean and press (each side)10 goblet squats5 racked lunges (each side)10 Russian twistsRest 60 secondsRepeat 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 deadlifts10 pull-ups (or assisted pull-ups)15 dumbbell walking lunges (each leg)12 bench press20 box jumpsRest 60-90 secondsRepeat 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 metersSprint back to start10 push-ups10 jump squatsRest 45 secondsRepeat 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)SquatsHanging 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 wavesDouble arm slamsIn-out wavesSide-to-side waves
30 seconds restRepeat 4-6 times
Finisher:
20 rope pulls10 burpeesRepeat 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.