Weight Loss Workout
Looking for a quality
workout you can do from home, but don't have much free time to devote to training? Here's the right way to
spend your free time doing a weight loss workout. Hint - it doesn't involve cardio!
Ed Scow, NSCA-CPT: Certified Fitness & Nutrition Expert to the True Superheroes -
Busy Moms & Dads and author of Fat Loss To
A couple weeks ago I was running a client through a weight loss workout and we were about half way through the workout when he
said to me "This workout feels like a cardio workout".
I yelled out, "Exactly!"
Whenever I mention the term weight loss workout, or ask someone what immediately comes to
mind when I say those words, cardio is always the first thing to come up.
For some reason, we’ve got it in our heads that if we want to lose fat, that we have to do a
lot of cardio and that means that you have to either run, bike, walk (worthless), or hit one of the cardio machines
in your basement or at the health club.
Why does a workout have to include that type of exercise?
What is so special about that type of exercise that you have to do it that way?
In reality, cardio, as it’s usually performed, is a pretty poor example of a weight loss workout,
especially when time is of the essence.
A really good weight loss workout should focus on something called EPOC. That’s just a fancy
term for saying that you work your body intensely during your weight loss workout, and your body has to work very
hard for hours upon hours after your workout is over to get itself back to "normal".
With traditional cardio, this doesn’t take very long. In fact, within the hour your body is
back to normal. However when you focus on full body weight loss workouts and full body weight loss exercises,
rather than endless amounts of cardio, you will lose weight because your body is working overtime trying to get
back to this "normal" state.
If you want to lose weight, and you don’t have much time to devote to a weight loss workout,
then you’re going to be far better off sticking to resistance training, and more specifically full body exercises
and full body weight loss workouts.
Stay away from the "isolation" movements like biceps curls, triceps kickbacks, chest flies,
leg extensions, etc. and stick to big movements like push-ups, squats, lunges and rows.
Take this quick weight loss workout for example. It should only take you 10 minutes, which
means it’s pretty much excuse-proof.
Perform this weight loss workout as a circuit, meaning you should move from one weight loss
exercise to the next without resting. Rest 15-30 seconds and repeat the circuit as many times as you can in 10
1A) Bodyweight Squat – 15 reps
1B) Push-up – 12 reps
1C) Bodyweight Lunge – 12 reps per leg
1D) Mountain Climber – 30 seconds
1E) Stability Ball Jack Knife – 8 reps
That 10-minute workout works every muscle in
your body and will leave you huffing and puffing, plus it will leave your metabolism elevated for hours after
That’s what a good weight loss workout should
look like and it will give you far better results than cardio.
If you found this article and video useful, I'd really appreciate you
doing me a favor and clicking the "Like" button below. Thank you!
Discover 4 Simple Foods
You're Not Eating To Help You Lose Weight, and Discover The
The preceding article was written by Ed Scow, aka "The Fit Dad". To learn more about
Ed's story, click here.
To watch a sample 10-minute workout
video, click here.
To discover Ed's 'Top Fat Fighting
Foods', click here to
read an interesting article.
To watch another sample 10-minute workout
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