What is the 800 Gram Challenge?

The basic idea behind the 800 Gram Challenge is that you will consume 800 grams in weight of veggies and fruits every day. This amounts to approximately six cups of fruits and veggies per day. The total can be whatever combo of fruits and veggies of your choosing. The best part? You can eat any other foods you'd like—no restrictions!

"The creator of the 800 Gram Challenge recommends having two cups of fruits or vegetables at each meal and then adding protein, nuts, and grains to your plate," The Nutrition Twins tell us. "The challenge was designed to include 800 grams of fruits and veggies because research has shown that this volume of fruits and veggies is linked to a lower risk of cancer, stroke, heart disease, and death. It also meets the USDA recommendations for fruit and vegetable consumption."

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The only caveat of the 800 Gram Challenge is to make sure to eat actual fruits and vegetables—not food items that are prepared with them. For instance, avocados, beans, and unsweetened applesauce are all solid choices. However, don't choose items like juice and sweetened applesauce. In addition, frozen, canned, and fresh fruits and veggies are all allowed, but avoid dried fruits and veggies like dried edamame.

"One thing to keep in mind is that leafy greens are very light, so when you're weighing your food, the leafy greens won't amount to much in terms of weight," The Nutrition Twins add.

The Nutrition Twins make it easy for you with this example of fruits and veggies that can amount to around 800 grams:

• 1 cup of strawberries = 200 grams
• 1 banana = 199 grams
• 1 cup raw broccoli = 90 grams
• 1 cup of black beans = 172 grams
• 1 cup carrots = 150 grams

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How easy is this practice to implement into a weight-loss routine?

If weight loss is your goal, this is a very simple plan to work healthy, whole foods into your diet on a daily basis.

"This plan isn't telling you that you must avoid a list of foods like many weight loss plans do, which makes sticking to the plan and implementing it more challenging," The Nutrition Twins tell us. "In fact, one of the great things about this plan is that you don't have to focus and obsess over the foods you're not allowed to eat or trying to stay away from, since no food is off limits. You can still go out to eat and be social, you just must get your produce in and count the produce that is fresh, frozen, or canned."

It's so simple to order veggies or salads out to reach your 800-gram goal. The Nutrition Twins suggest, "Although at first, it may take a little extra planning to keep enough frozen, fresh, or canned produce around, you can make a shopping list at the beginning of the week which will make it easier. Plus, after you've done it for a couple of weeks, it's easy to get the hang of."

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The Nutrition Twins usually have their clients pile on the fruits and veggies for the same benefits that the 800 Gram Challenge provides. Since these tasty whole foods are loaded with antioxidants, fiber, and anti-inflammatory compounds, they are total fighters when it comes to diabetes, heart disease, and more. In addition, they help ward off inflammation, which makes it more challenging to drop weight.

"Plus, they are nutrient-packed and low in calories," The Nutrition Twins add. "We often have our clients stock up on frozen fruits and veggies so they have them on hand and don't have to worry that they'll end up without produce if it spoils. We often hear people say that they intended to eat a vegetable or fruit but when they got to it, it had gone bad leaving them struggling to get their produce servings in."

Another great suggestion? When you have to weigh your food, you can start doing it for the first few times, and then eyeball it. You can also seamlessly incorporate veggies into all of your meals, including pastas, soups, sandwiches, eggs, and even pizza.

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"High-intensity cardio is the most effective way to lose weight," York tells us."People don't realize that while steady-state cardio is good for you, you need to be pushing your body, building up a sweat, and challenging muscles you don't always use. While it is good to keep some things consistent like your routine, it's good to mix things up in terms of the specific exercises you are doing."

However, keep in mind that establishing balance is everything. Performing both cardio and strength training is key if you want to strip away unwanted body fat and maintain your lean muscle.

Keep reading for York's best high-intensity cardio exercises for weight loss. And when you're finished, be sure to check out People Are 'Retro Walking' & Swear by the Benefits: 'My Posture Is Now Nearly Perfect'.

Stair Climbing

Whether you opt for a set of stairs at home or a machine at the gym, stair climbing is a straightforward exercise that can be incredibly effective.

"As fast as you can, run up the stairs for a good 15 seconds," York instructs. "If you can find some bleachers or an amphitheater, take advantage of those wide-open spaces to push yourself even further."

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Incline Sprints

Sprinting on an incline will take your go-to treadmill workout to the next level.

"Set the machine to a slight incline, and do a few sets of sprints," says York. "Even just for a few 15-second intervals, this adjustment to a non-incline run can boost your endurance and improve your mobility." You can also achieve the same effects by doing hill sprints outdoors.

Running (Bonus Points if on Sand)

Running is an excellent cardiovascular exercise that's praised for its versatility; you can do it basically anytime, anywhere.

"If you have access to a beach, try running on sand to challenge your stability and strengthen some of the smaller muscles in your legs that don't always get the attention they need," York explains. "Running is good for your heart health no matter what surface you are doing it on."

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Burpees

The burpee is an explosive exercise that puts your entire body to work.

"Start with a powerful jump before squatting down," York instructs. "Place your down directly beneath your shoulders, and shoot your feet back until you are in a plank position. Do a pushup, and return to your plank position. Jump your feet back toward your hands, and return to a low squat. Repeat the sequence with a powerful jump."

Mountain Climbers

Mountain climbers essentially feel like you're running in place but from a high plank position.

"From a strong plank position, engaging muscles through your legs, back, and core, bring your knee toward your naval without modifying your form," explains York. "Replace your foot, and repeat on the other side. Build up your speed by alternating between your legs."

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Box Jumps

Depending on your fitness level and ability, set up a solid box or find a stable surface with a vertical incline that's a few inches up to a few feet tall. "Stand about a foot away from the box with your feet shoulder-width apart," York instructs. "Bend your knees, and swing your arms behind you. Quickly jump onto the box with both feet landing at the same time, and use the motion of your arms swinging forward to build on your momentum. Step back down, and repeat."

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Fast Resistance Band Training

Fast resistance band training calls for you to do classic resistance band moves, such as bent-over rows, lateral walks, lateral raises, and tricep extensions, but at a fast pace. "Perform reps quickly, focusing on dynamic movements and getting your heart rate up," York stresses.

Jumping Rope

Get your jump rope ready for this one, and head to a clear space in your home or outdoors.

"Grab the jump rope hands with your hands at an even height on either side of your body," says York. "With the rope starting behind your heels, hold your shoulders and elbows. Rotate your wrists from the back of your body toward the front to generate a circular motion. Time your jump to let the rope pass beneath your feet, and build up some speed."

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Battle Ropes

Start battle ropes with a slight bend in both knees. Take hold of two battle ropes, positioning your thumps so that they face each other. "Start raising and lowering your arms, [and] lift the battle ropes as quickly as you can," says York. "This will create a wave pattern with each rope, so try to keep the waves flowing as quickly as possible without any gaps."

Fast Weight Training

Our best high-intensity cardio exercises for weight loss wrap up with fast weight training.

"Perform the weight lifting exercises with dumbbells, kettlebells, barbells, and even bodyweight exercises with a sense of urgency," York instructs. "Focusing on doing exercises quickly will do wonders for your cardiovascular health."

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Beginner workouts will focus on building the foundation of strength and aerobic capacity. You'll use strength-based exercises paired with moderate rest periods and steady-state cardio to build muscle, define strength, and burn fat.

Intermediate workouts kick things up a notch. The exercises in this workout become more dynamic and explosive by nature, ramping up the movement intensity. You'll knock out more sets and reps while the rest periods shorten. The session wraps up with moderate-intensity intervals to boost your body comp and keep the workouts exciting.

Advanced workouts move the needle on intensity. The exercises in this workout are full-body, explosive exercises that combine upper and lower body muscles to incinerate fat and spike your metabolism. The cardio in this workout is not for the faint of heart.

Keep reading to learn all about our best weight-loss workouts for every fitness level. And when you're finished, be sure to check out I Tried 3 Pairs of Brooks Running Shoes & One Beats the Rest by a Mile.

Beginner Weight-Loss Workout:

1. Dumbbell Deadlifts

Dumbbell deadlifts are an excellent cornerstone for beginner weight-loss workouts, offering a full-body exercise that targets multiple muscle groups. This compound movement engages the lower body, core, back, and arms, making it a highly efficient calorie burner and muscle builder. By mastering the technique of dumbbell deadlifts, beginners can set a solid foundation for their fitness journey, enhancing strength, stability, and overall fat loss.

Start by holding two dumbbells in front of your thighs with your palms facing inward. Hinge at the hips while maintaining a flat back, sending your hips behind your heels. Lower the dumbbells to the floor on either side of your feet. Finally, push the floor away from you as you return to a standing position, engaging your glutes and hamstrings to complete the movement. Complete three sets of 8 to 12 reps with 75 seconds of rest between sets.

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2. Alternating Kettlebell Rows

Alternating kettlebell rows are an excellent option for beginner-friendly workouts, combining simplicity and effectiveness. This exercise engages multiple muscle groups, including the back, shoulders, and arms, while challenging core stability. By mastering alternating single-arm kettlebell rows, beginners can build strength, improve posture, and enhance overall body composition.

Begin by placing two kettlebells near your feet and bending your knees, ensuring your hips are pushed back slightly. As you lean forward into the starting position, grasp both kettlebells by their handles. Lift and row one kettlebell off the ground while maintaining your grip on the other. Squeeze your shoulder blade and lats on the working side as you pull the kettlebell toward your stomach or ribcage. Lower the kettlebell with control before repeating the movement with the opposite arm. Complete three sets of 12 to 15 reps per side with 90 seconds of rest between sets.

3. Steady State Cardio

Steady-state cardio emerges as an optimal choice for beginner weight-loss workouts, providing a straightforward yet practical approach to burning calories and shedding excess pounds. This form of cardio exercise involves maintaining a consistent intensity level for an extended duration, making it accessible and manageable for those new to fitness routines. Whether brisk walking, cycling, or swimming, steady-state cardio offers a low-impact option that promotes fat loss while improving cardiovascular health and endurance.

Pick your cardio option; treadmill, rower, ski erg, air bike, walking, jogging, or even light-intensity exercise like sled pushes will work. Ease into a brief warm-up, spending two to three minutes on easy movement to prep your muscles. Complete a single round of 15 to 30 minutes of low to moderate-intensity movement.

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Intermediate Weight-Loss Workout:

1. Squat Jumps

Explosive squat jumps are a dynamic addition to intermediate weight-loss workouts, providing a powerful fusion of strength training and cardiovascular exercise. Integrating plyometric movements like squat jumps can boost your heart rate, incinerate calories, and cultivate lean muscle mass. These high-intensity exercises don't just enhance power and agility; they also rev up your metabolic rate, positioning them as a valuable asset for expediting weight loss.

Start in a hip-width stance with your toes slightly turned out to perform squat jumps. Lower into a quarter squat position as you reach your arms down to your sides. Then, explosively jump upward, extending your hips and legs fully as you quickly reach your arms overhead. Land softly and immediately return to the squat position for the next repetition. Perform three to four sets of 12 to 20 reps with 60 seconds of rest between sets.

2. Kettlebell High-Pulls

Kettlebell high-pulls stand out as a stellar choice for intermediate workouts, presenting a comprehensive challenge for both the lower and upper body. This exercise promotes calorie burning and engages multiple muscle groups, including the legs, glutes, shoulders, and back. Mastering kettlebell high pulls enhances strength and coordination and elevates your heart rate, fostering an optimal environment for weight loss.

Position your feet hip-width apart, and grasp the kettlebell between them in a squat position. Initiate the movement by pushing your legs through the floor to stand tall, explosively extending your hips and knees while pulling the kettlebell toward your chest, keeping your elbows high. Lower the kettlebell back to the starting position under control, maintaining proper form throughout. Perform three to four sets of 12 to 15 reps with 60 seconds of rest between sets.

3. Treadmill Intervals

Moderate treadmill intervals offer a powerful strategy to boost weight loss and enhance overall fitness. You can maximize calorie burn, improve cardiovascular health, and build endurance by alternating between moderate-intensity exercise and brief recovery periods. These intervals elevate your metabolism during the workout and promote the afterburn effect, where your body continues to burn calories at an increased rate even after exercising.

Begin your treadmill workout by setting the desired incline level. Then, kick off with a quick two to three-minute warm-up, jogging easily to get your muscles primed. Once you're warmed up, it's time to dive into the workout intervals! Complete 10 to 20 rounds of 30 seconds of moderate-intensity running with 30 seconds of low-intensity jogging per round.

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Advanced Weight-Loss Workout:

1. Thrusters

Dumbbell thrusters are a potent exercise for weight loss, ramping up the intensity by combining the dumbbell front squat with a dumbbell press. This exercise isn't just about building muscle mass; it's about torching calories and shedding fat. You're maximizing calorie burn and sculpting a leaner physique by engaging your lower body—the quads, hamstrings, and glutes—while simultaneously working your shoulders and triceps.

Hold a pair of dumbbells at shoulder height with your palms inward, standing shoulder-width apart. Squat, then press the dumbbells overhead while driving with your legs to stand. Lower them back to shoulder height as you descend into the next squat. Perform three to four sets of eight to 15 reps with 60 seconds of rest between sets.

2. Single-Arm Alternating Kettlebell Swings

Kettlebell swings are a dynamic exercise that ignites your posterior chain, boosting weight loss by building lean muscle in your hamstrings, glutes, and lower back. Incorporating single-arm alternating kettlebell swings into your routine adds a new dimension, challenging your core stability and enhancing calorie burn. This exercise is an excellent addition to any HIIT workout, accelerating fat loss and improving overall body composition.

Stand with your feet shoulder-width apart, grasping a kettlebell while standing tall. Hinge at your hips, maintaining straight arms, then explosively drive your hips forward to swing the kettlebell to chest height, powered by momentum from your lower body. Return the kettlebell between your legs in the hinge position, and repeat the movement. Complete three to four sets of continuous reps for 30 to 45 seconds with 60 seconds of rest between rounds.

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3. Air Bike Sprints

Are you looking to supercharge your weight-loss journey? Look no further than air bike sprints. These intense cardio bursts are a fantastic way to torch calories and shed unwanted pounds quickly. With their high intensity and full-body engagement combination, air bike sprints are an efficient and effective tool for achieving weight-loss goals.

First, to kick off your air bike sprints, adjust the seat height and resistance to set up for a challenging yet manageable workout—think leaving a bit of gas in the tank. Then, ease into a brief warm-up, spending two to three minutes on easy movement to prep your muscles for the intense effort ahead. Perform eight to 15 rounds of 15 seconds of high intensity with 45 seconds of low intensity per round.

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What is food noise?

Eat This, Not That! spoke with Amy Shapiro, MS, RD, CDN—the founder and director of Real Nutrition, a New York City-based private practice dedicated to healthfully and successfully guiding clients to their optimal nutrition, weight, and overall wellness, who explains exactly what food noise is. Plain and simple, food noise consists of "constant, intrusive thoughts about food that are disruptive to daily life and make healthful behavior very difficult." It is a common type of mind chatter, so to speak, for many individuals, and can be a real hindrance to your waistline.

Shapiro tells us, "[Food noise] can involve regularly fighting the urge/desire to eat even when you're not hungry," and that it's an actual biological matter that many people—most particularly obese or overweight individuals—encounter.

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How does food noise lead to weight gain?

Food noise can cause weight gain because it can lead to overeating when you're not even hungry. It can actually be "so intense and intrusive" that it negatively affects your food choices. "Due to the stress that food noise causes, [you] may feel a desire to reach for unhealthy, processed food choices as 'comfort,'" Shapiro explains. "It interferes with one's ability to follow nutrition and/or exercise plans."

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How can you turn down—or turn off—the volume?

There are some steps you can take to turn down the volume, so to speak, on food noise. Shapiro suggests, "Work with a health and wellness expert, preferably both a registered dietitian and a therapist to come up with attainable behavior changes. [You can also] practice mindfulness; figure out what your triggers are that may cause the food noise."

In addition, seek out other useful methods that help you decrease stress or any negative thoughts you may have, such as deep breathing exercises, meditation, participating in joyful activities, or even turning on calming music. Taking a brisk walk is always an excellent idea to clear and refresh your mind.

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Shapiro also suggests self-talking as another positive step. "Recognize when you start to experience food noise and try to reframe the intrusive thoughts to be more positive—professional help may be necessary here."

Some individuals may find that consuming smaller meals more frequently to curb feelings of hunger and food noise is a useful practice. And lastly, switching up your surroundings can be helpful as well. Shapiro tells us, "Change any environmental cues such as putting triggering foods in a cabinet or on a higher shelf and put the healthful choices closer in reach."

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What is the #1 best type of exercise for weight loss?

Any and all exercise you work into your routine will help you progress, but as with everything, there's always one that trumps the rest. York tells us, "The number one best type of exercise for weight loss is high-intensity interval training. This kind of exercise is incredible as a comprehensive, full-body workout that will kick your whole body into high gear. HIIT will help you burn a lot of calories and target a variety of different muscle groups."

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If you're looking to lose weight, York stresses the importance of including resistance and weight training as well. This will work out your muscles and give you that "afterburn" effect. "What this means is that after you finish working out, the elevated oxygen levels across your body from a strenuous workout will prolong the amount of time that your body burns fat—this a key if your goal is to lose weight," York shares.

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How can you implement HIIT into your workouts?

In order to work this form of training into your fitness routine, identify ways you can weave more intense movements into the exercises you already do. For example, York suggests, "If you tend to do stationary weight lifts with dumbbells or kettlebells, do a few burpees on the side in between each set. If running on a treadmill is more your speed and that high-intensity cardio work is your go-to, maybe put a few weights and resistance bands on the side."

Remember to break every few minutes and perform movements that engage different muscle groups. Consider setting a timer to remind yourself when it's time for HIIT. York tells us, "Even if just for a short time, pushing your body to fully engage and do something hard can push you into the fat-burning zone."

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What is yerba mate?

Yerba mate is made from the llex paraguariensis plant and has been a beloved traditional hot beverage for individuals across South America, explains Janal Cruz, vice president of operations at Guayaki Yerba Mate. Cruz adds, "Yerba mate is much more than just a drink; it's a cherished tradition hailing from South America, specifically from the heart of the Atlantic Forest. [It] boasts a distinct flavor that many have come to love. Traditionally savored from a communal gourd and sipped through a metal straw called a bombilla, it fosters a sense of connection and community unparalleled by any other beverage."

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This naturally caffeinated, unsweetened beverage (in its true form) is "a refreshing alternative to coffee," says Amy Goodson, MS, RD, CSSD, LD, a registered dietitian and certified specialist in sports dietetics who sits on our Medical Expert Board.

Plus, it comes with plenty of health benefits that are just too good to pass up on. According to Cruz, "It provides caffeine, similar to what you'd find in your morning coffee, theobromine—the feel-good component of chocolate, and polyphenols, a contributor to antioxidant activity also found in green tea. What this blend does is give anyone sipping on yerba mate a wonderfully smooth surge of energy and focus." Cruz also points out, "The Charrúa of Uruguay and the Tupí of Brazil also saw the value in chewing yerba mate leaves for their energy and vitality-boosting properties, dubbing it 'green gold' for its immense value."

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How can yerba mate help you lose weight?

Goodson reveals that the caffeine content in yerba mate makes it an especially stellar beverage to help you lose weight.

"Caffeine is a stimulant that can increase metabolic rate and promote thermogenesis, which is the body's process of generating heat and burning calories. This can lead to a modest increase in energy expenditure, which could contribute to weight loss," Goodson tells us. "[In addition,] caffeine has been shown to suppress appetite in some individuals, leading to decreased food intake. This can potentially result in a reduction in calorie consumption, aiding in weight-loss efforts."

Caffeine can also boost your performance during workouts, as it increases adrenaline levels and improves muscle contractions, explains Goodson. This can enable you to perform a more intense workout or a longer one, which amounts to a higher calorie burn and weight loss.

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People swear by drinking yerba mate for weight loss.

@fabsagebinmd

Yerba Mate helps with weight loss! Great take from @hubermanlab on GLP-1 Try drinking @drinktche #yerbamate #glp1 #weightloss #askadoctor #doctorsoftiktok #doctok

♬ Morning with U – Tollan Kim

People on TikTok are raving about the benefits of yerba mate for weight loss and an all-around healthier lifestyle. Neuroscientist Dr. Andrew Huberman spoke about the beverage, noting in a clip, "For those of you that are looking for some mild appetite suppression, and want to accomplish that while also ingesting caffeine, yerba mate might be a good option for that. And just know that it's operating through two mechanisms on the body, through mild gut distention to make you feel full, and on the bran to increase satiety and make you feel less hungry."

The clip was featured in Fabio Sagebin MD's video, who explained, "This is a prominent Stanford neuroscientist talking about something that is near and dear to my heart. I love yerba mate. Yerba mate is the best solution to energy, to management of a healthy metabolism, and anti-inflammatory properties."

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Can eating oatmeal help you lose weight?

Oatmeal can support your weight-loss efforts in a few ways. "First, it is rich in fiber, which helps you feel fuller for longer periods, potentially helping reduce overall calorie intake," explains Goodson. "Second, oatmeal is a low-glycemic-index food, meaning it causes a slower rise in blood sugar levels compared to high-glycemic-index foods. This helps prevent spikes and crashes in energy levels, leading to better appetite control. Finally, oatmeal is a good source of complex carbohydrates, providing sustained energy without causing rapid spikes in insulin levels, which can contribute to fat storage."

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Can eating oatmeal make you gain weight?

Even though oatmeal is a beneficial, nutrient-packed addition to your diet, too much of anything is never a good thing. Goodson points out that the food itself won't make you gain weight, but rather, extra calories will, no matter if those calories are coming from oatmeal, eggs, or a donut.

"While oatmeal itself is a healthy food choice, consuming it in excessive amounts or adding calorie-dense toppings can contribute to weight gain," Goodson shares. "Oatmeal is relatively low in calories, but if you add too many high-calorie toppings like sugar, honey, nuts, or dried fruits, which are all dense in calories, the calorie content can increase significantly. It's important to be mindful of portion sizes and choose toppings wisely to avoid overconsumption of calories."

For instance, if you include one tablespoon of honey, one tablespoon of chia seeds, two tablespoons of chopped nuts, and two tablespoons of raisins in your oats, your calorie count is close to 300+ in just toppings alone. This can easily amount to excess calories, and if you consume a greater amount of calories than you need to maintain your weight, this can result in putting on extra pounds.

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How should you eat oatmeal for weight loss?

To make sure your morning bowl of oats is optimized for weight loss, select nutritious toppings and practice portion control. "Aim for a serving size of around ½ to 1 cup of cooked oats," Goodson suggests. "Instead of adding refined sugars or calorie-dense toppings, opt for fresh fruits like berries or sliced bananas, which add natural sweetness and additional fiber without excess calories. Other healthy toppings include a sprinkle of nuts or seeds for added protein and healthy fats, with sprinkle being the keyword, as well as a dash of cinnamon or vanilla extract for flavor without extra calories."

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How can eating eggs benefit weight loss?

Whether you're looking to trim down belly fat or fat throughout your body, eggs are an excellent high-protein option to consider working into meals. One large egg contains around six grams of protein and is only 72 calories. "Protein is known to be more satiating than carbohydrates or fats, which can help control appetite and reduce overall calorie intake," Goodson tells us. "By incorporating eggs into your meals, you can feel fuller for longer periods, leading to reduced snacking and potentially lower calorie consumption throughout the day."

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Can eating too many eggs be detrimental to your waistline?

Too much of anything is never a good thing, and eggs are no exception to the rule. "Eating too much of almost any food, healthy and nutrient-rich or not, can be detrimental to your waistline," Goodson stresses. "It's important to note that foods don't make someone gain weight, extra calories do, no matter where those calories come from. Relatively speaking, eggs are a low-calorie food for the protein (34% of total calories) and nutrients they provide. Plus, their protein and fat content should help you feel satisfied longer after meals and snacks."

That being said, if eggs are cooked in an excessive amount of fat such as oil or butter, or if they're enjoyed with high-calorie sides and fix-ins like full-fat cheese, bacon, or white bread lathered in butter, your meal's calorie count will increase quickly. This can lead to weight gain if said meal provides more calories than you need for the day.

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How should you prepare and eat eggs for weight loss?

Now, how should you prepare and enjoy your eggs to ensure they're beneficial for your weight-loss efforts? "There are numerous ways to cook eggs that can support weight loss goals; their versatility allows you to eat them at any meal or snack of the day," explains Goodson. "Eggs can be prepared in various ways to boost weight-loss efforts. One popular method is to cook them boiled or poached, as this eliminates the need for added fats like oil or butter. Another option is to prepare them scrambled using non-stick cooking spray instead of butter or oil. Eggs can be hard-boiled and an easy on-the-go snack."

In addition, working fresh veggies like peppers, spinach, tomatoes, or asparagus into your frittata or omelet can add to the fiber content, which further supports that feeling of fullness. You can enjoy eggs in salads or as the topping to your vegetable-grain bowl for a truly nutritious meal.

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My piece of advice for beginners? Go for the low-hanging fruit. What I mean is this: Opt for easier exercises such as goblet squats, dumbbell lunges, dumbbell press variations, mountain climbers and planks, and less-intense cardio intervals. Use great form, and keep the volume to moderate reps within your sets. Win the day, and leave ready to come back to put in that work tomorrow. These concepts will allow you to build your confidence as you maintain consistency, a dangerous one-two punch for anyone looking to lose weight.

You have my advice and a few motivational words. Now, let's dive into what you're looking for. Following my guidelines, I curated five perfect weight-loss workouts for beginners. They include easy yet practical exercises. Once you've put some time into the gym, the movements can quickly be progressed to more challenging variations if desired. Don't worry about what day of the week or restarting your training week every Sunday or Monday. Do these workouts in order, take a rest day when needed, and repeat these five workouts four to six times. Pair that with hydration, a healthy, balanced diet, and some recovery, and you'll be on your way!

Keep reading for the best weight-loss workouts for beginners. And when you're finished, be sure to check out People Are 'Retro Walking' & Swear by the Benefits: 'My Posture Is Now Nearly Perfect'.

Workout #1: Upper Push and Lower Pull Strength

The best weight-loss workouts for beginners kick off with some strength training. Strength workouts demand that your body is prepared and focused as they consume more energy and require precise technique. In this session, you'll concentrate on upper and lower-body training, emphasizing presses to sculpt your chest, shoulders, and triceps, alongside exercises to strengthen your glutes and hamstrings. Add a touch of abdominal work, and there you have it—your inaugural workout is complete!

1. 1-1-2 Incline Dumbbell Chest Press

The incline dumbbell chest press effectively targets your upper body's major anterior muscle groups: chest, delts, triceps, and forearms. The 1-1-2 concept ties together the stability and coordination benefits of unilateral exercises with bilateral movements' strength and muscle-building qualities, creating a daunting exercise for burning fat.

Begin by safely positioning yourself on an inclined flat bench. Press the dumbbells above your chest and shoulders with straight arms. Execute a single-arm incline chest press with your right arm, followed by your left arm, ensuring controlled lowering and strong pressing movements. Transition to a regular incline chest press, engaging both arms simultaneously. Completing this sequence constitutes one repetition. Perform three sets of four to six repetitions with 75 seconds of rest between sets.

2. Dumbbell Glute Bridges

Having a solid set of glutes does more than just boost your metabolism. Your glutes are one of the largest muscles in your body, so showing them some love is a must. They also help improve deadlifts, squats, lunges, RDLs, and beloved ab exercises.

Begin face up with your knees bent and your feet flat, shoulder-width apart. Ensure your shins are vertical and your ankles and knees are stacked. Slightly tilt your pelvis toward your chin to brace your abs. Push your heel through the floor and drive your hips up, squeezing the glutes at the top. Perform three sets of 18 to 20 reps with 75 seconds of rest between sets.

3. Side Planks with Leg Lifts

This side plank variation will target your obliques and abs while keeping the theme of training your glutes, specifically your lateral glute muscles. If you find the leg lift challenging, start by lifting your leg to a comfortable height, and aim to increase it gradually with each repetition of the workout.

Start in a side plank position with your elbow under your shoulder, lifting your hips to form a straight line. Lift your top leg straight up, engaging your hip muscles, and hold briefly before lowering it. Switch sides, and repeat. Complete three sets of 15 to 20 reps per side with 60 seconds of rest between sets.

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Workout #2: Lower Push and Upper Pull Strength

In your second workout, you'll give your pressing and hinge muscles time to recover while focusing on strengthening your lats, upper back, and quads. Squats are paired with rows; your core exercise will hone in on your rectus abdominous, aka those six-pack abs! Stay mentally and physically engaged, as this session can be pretty challenging.

1. One-and-a-Half Goblet Squats

Time under tension sets the rules with the one-and-a-half goblet squat. You'll engage your core and feel the quads burn as you execute a full-depth squat, rise halfway, and descend again to complete one fat-blasting rep.

To perform the one-and-a-half goblet squat, hold a kettlebell or dumbbell close to your chest with your feet shoulder-width apart. Lower your body into a squat position, keeping your chest upright and your core engaged as you bend your knees and push your hips back. Descend until your thighs are parallel to the ground or slightly below. Rise halfway up, then lower back down into the bottom position of the squat before standing up fully to complete one repetition. Perform three sets of six to 12 reps with 75 seconds of rest between sets.

2. Chest-Supported Dumbbell Rows

By supporting your upper body, you can concentrate on fully stretching and contracting the lat muscles while performing rows. Chest-supported rows specifically target the lats while significantly emphasizing the mid and upper back muscles. Compound movements like these are highly effective for engaging multiple muscle groups simultaneously, pushing your metabolism to new levels.

To execute chest-supported dumbbell rows, first set up a bench at a low incline, and place dumbbells beside it. Face down on the bench with your chest against the incline and your feet firmly on the ground. Grab a dumbbell in each hand with a neutral grip, and let your arms straighten. Engage your core, and pull your shoulder blades back as you row the dumbbells toward your ribcage, keeping elbows close to your body. Squeeze your shoulder blades together at the top, then lower the dumbbells back to the starting position. Complete three sets of eight to 12 reps with 75 seconds of rest between sets.

3. Reaching Forearm Planks

Adding a reach to forearm planks turns the intensity (and instability) up a notch for this ab exercise. You'll focus on squeezing your core (abs and glutes) as you alternate reaching forward with your arms and tapping a kettlebell or dumbbell.

Begin by assuming a plank position on your forearms, keeping your elbows under your shoulders, and forming a straight line with your body from your head to your heels. Engage your core muscles to stabilize your body as you lift your right arm off the ground, and reach it straight forward, tapping a dumbbell or kettlebell. Hold this position briefly before lowering your arm back down. Repeat the movement with your left arm, reaching it forward and holding it before returning to the starting position. Perform three sets of five to 10 reps per side with 60 seconds of rest between sets.

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Workout #3: Full-Body Muscle Building

Next on this list of weight-loss workouts for beginners is all about total-body muscle building. Full-body muscle building will incorporate more bodybuilding-esque exercises to hit those smaller muscle groups and build lean definition. The volume ramps up, and the rest periods shorten with this workout, so be ready!

1. Dumbbell Skull Crushers

High reps, short rest, and smooth reps will make your triceps look lean and mean with a sculpted attitude. Side note: you'll superset these with the seated leg extensions to craft a time-efficient workout.

To perform dumbbell skull crushers, lie down on a flat bench with a dumbbell in each hand. Extend your arms above your chest with your palms facing each other and elbows slightly bent. Lower the dumbbells toward your ears by bending your elbows, ensuring they remain pointed toward the ceiling and your upper arms stay still. Descend until the dumbbells are beside your ears or slightly below, feeling a stretch in your triceps. Pause briefly, then extend your arms by straightening your elbows and squeezing your triceps at the top. Complete three sets of 12 to 20 reps with 60 seconds of rest between sets.

2. Seated Leg Extensions

Isolation lifts are one of the best options for building lean muscle after they've been through a few compound exercises earlier in the week or training day. Seated leg extensions allow you to target your quads comfortably (and not so comfortably if done right).

Start by sitting on a leg extension machine with your back against the backrest and your feet firmly on the footpads. Exhale as you pull your legs up, lifting the weight by straightening your knees until your legs are fully extended. Hold the contraction briefly at the top, feeling the tension in your quadriceps. Inhale as you slowly lower the weight back down in a controlled manner, returning to the starting position. Perform three sets of 12 to 15 reps with 60 seconds of rest between sets.

3. Dumbbell Bicep Curls

The glorified biceps curl is an excellent addition to any hypertrophy workout focusing on the upper body. Switching up your grips or rotating the dumbbell at the top of the curl can modify which of the two biceps heads you target. Curls will develop your biceps and forearms.

Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides, palms facing in. Exhale as you curl the dumbbells upward toward your shoulders, keeping elbows close to your sides and rotating your palms to face toward you. Focus on contracting your biceps, squeezing them at the top. Pause briefly at shoulder height, then inhale as you slowly lower the dumbbells. Complete three sets of 12 to 20 reps with 60 seconds of rest between sets.

4. Seated Leg Curls

Seated leg curls blast the biceps of your lower body, the hamstrings. Focus on a slow tempo and a firm squeeze with each rep, which will help define your legs.

Sit on the leg curl machine with your feet secured under the foot pad. Exhale as you pull the padded lever toward your glutes. Hold the contraction briefly, squeezing your hamstrings. Inhale as you slowly extend your legs back to the starting position, maintaining control. Perform three sets of 12 to 15 reps with 60 seconds of rest between sets.

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Workout #4: Full-Body HIIT (High-Intensity Interval Training)

HIIT (high-intensity interval training) ignites your metabolism and boosts your heart rate, requiring consistent effort and intensity throughout the workout. While you'll still incorporate free weights, this routine features dynamic exercises designed to maximize the intensity of your training session.

1. Kettlebell High-Pull

The kettlebell high-pull blends an explosive leg drive with a strong upward pull from the arms and upper back, resulting in a dynamic, powerful, and full-body engaging exercise. This is the perfect fat-incinerating exercise to include in a HIIT workout.

Start by standing with your feet shoulder-width apart and placing a kettlebell between your feet. Bend your knees slightly and hinge at your hips to grip the kettlebell. With explosive power, push with your legs while simultaneously pulling the kettlebell toward your chest. Drive your elbows upward and outward as you aim to bring the kettlebell to chest level. Briefly pause at the top of the movement, squeezing your shoulder blades together and maintaining core tightness. Lower the kettlebell back down under control to the starting position. Complete four to six rounds of 30 seconds with 15 seconds of rest between sets.

2. Dumbbell Push Presses

The dumbbell push press synergizes lower and upper-body power. Your legs initiate the movement by driving up out of the dip, emphasizing the "push" phase, while your arms follow through with force, highlighting the pressing action. It's a full-body, high-intensity exercise that targets and sculpts critical muscle groups, including the quads, glutes, shoulders, and triceps.

Position yourself with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, palms facing inward. Squeeze your core, initiate a slight knee bend to create momentum, then explosively push your legs upward, driving through your feet to propel the dumbbells overhead. Simultaneously press the dumbbells upward, extending your arms until they are straight overhead. Your legs should provide the primary force, with your arms finishing the movement. Pause momentarily at the top position, then lower the dumbbells back down to shoulder height with control. Complete four to six rounds of 30 seconds with 15 seconds of rest between sets.

3. Medball Front Slams

Front slams are a high-effort, ab shredding exercise that's fun and shreds fat—and stress. Disclaimer: Use a med ball that you can slam fast and does not bounce.

Stand with your feet shoulder-width apart, holding a medicine ball with both hands in front of your chest. Squeeze your core and maintain a slight knee bend. Lift the medicine ball overhead, straightening your arms fully, then slam the med ball down toward the ground in front of you. Target the ground directly in front of your feet. Perform four to six rounds of 30 seconds with 15 seconds of rest between sets.

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Workout #5 Cardio, Cardio, Cardio!

This list of the best weight-loss workouts for beginners wraps up with cardio. In this routine, you can choose your preferred cardio machine or movement, whether jogging, running, treadmill, ski erg, rower, or any other option. I'll guide you through the intervals you'll perform, allowing you to tailor the workout to your preferences and equipment availability. Complete each workout in one session on the same machine, or switch to a different equipment for each interval workout.

1. Short Intervals

Short intervals are vital for enhancing your anaerobic capacity, essentially improving your endurance performance. These intervals involve brief bursts of high-intensity effort followed by short rest periods. It's crucial to allow your heart rate to decrease and give yourself a few minutes of recovery before transitioning to moderate intervals. Incorporating these intervals benefits athletes and clients as they introduce variety to typical cardio routines, keeping workouts engaging and effective.

Complete five to 10 rounds of 20 seconds of higher intensity work with 40 to 60 seconds of very low intensity.

2. Moderate Intervals

Moderate intervals begin to blend the high intensity of short-effort intervals with the fat-burning capabilities of low-intensity steady-state workouts.

Perform eight to 12 rounds of 30 seconds of moderate-intensity work with 30 seconds of low-intensity rest periods.

3. Low-Intensity Steady State

Low-intensity steady state is one of the most effective ways to use cardio for weight loss. It's pretty straightforward: Maintain a low to moderate intensity throughout the workout.

Complete one to two rounds of 10 to 15 minutes of low- to moderate-intensity work. If completing two rounds, rest for three to five minutes between each round.

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It's important to keep in mind that there's no one-size-fits-all approach to weight loss. It's always wise to check in with a registered dietitian or your healthcare provider before starting a new diet so they can weigh the pros and cons and determine if it's a solid fit for you.

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What is the Dukan diet?

The Dukan diet was brought to life by French medical doctor Pierre Dukan who has 40 years of clinical nutrition experience under his belt, according to the official Dukan diet website. This eating regimen is broken down into four phases with two steps to drop excess weight and two steps that claim to "keep it off forever," the website explains.

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What are the four stages of the Dukan diet?

The Dukan diet consists of four phases:

1. Attack Phase: The first phase is all about consuming a substantial amount of lean protein from the diet's list of 68 high-protein foods.
2. Cruise Phase: The second phase introduces 32 non-starchy vegetables into your meals. Dieters will alternate between "pure protein" days and "protein plus vegetable" days.
3. Consolidation Phase: The third phase slowly reintroduces other food groups and certain indulgences into your diet, allowing for up to two "celebration meals" each week. This phase also calls for having a "pure protein" day on Thursday.
4. Stabilization Phase: The fourth and final phase aims to help keep pesky pounds at bay through the eating habits and patterns dieters learn while on the Dukan diet. This phase also stresses certain "non-negotiable rules" to stick with, including having three tablespoons of oat bran daily, walking for 20 minutes each day (and opting for the stairs whenever you can), and doing "pure protein" on Thursday.

What foods can you eat on the Dukan diet?

"The Dukan diet allows specific types of lean protein (such as chicken, fish, lean beef, and tofu), non-starchy vegetables, and small amounts of oat bran," explains Goodson. "Foods like fruits, starchy vegetables, and high-fat dairy are limited or restricted."

On the Dukan diet, you're able to eat as much as you please of 100 foods (68 "pure proteins" and 32 nonstarchy vegetables) determined by Dr. Dukan that are packed with protein and low in fat and carbs. As seen above, the restrictions get a little more lenient as you reach the Consolidation Phase. When you're in the final phase, no foods are off limits, but you still need to be mindful of your eating habits.

Foods you can eat on the Dukan diet:

• Lean meat (such as pork, beef, and lamb)
• Fish (arctic char, tuna, swordfish, haddock, etc.)
• Shellfish
• Poultry (chicken, turkey, etc.)
• Vegetarian proteins (tofu, tempeh, and seitan)
• Eggs
• Fat-free dairy (cottage cheese, Greek yogurt, sour cream, milk, etc.)
• Nonstarchy vegetables (broccoli, artichoke, beets, eggplant, cauliflower, peppers, tomatoes, onion, spinach, etc.)
• Oat bran (small amounts)
• Water

Foods you should avoid or limit on the Dukan diet:

• Fruit
• Carbs and grains
• Starchy vegetables
• Cheese
• Alcohol

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Can the Dukan diet help you lose weight?

If you're wondering if the Dukan diet can help you lose weight, Goodson confirms it can. "Many people have reported weight loss success with the Dukan diet, especially during the initial phases, due to its restrictive nature and focus on protein-rich foods," she says. "However, it is important to note that it is very restrictive and likely not sustainable for most people to follow to maintain weight loss over time."

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What are the dangers of the Dukan Diet?

Overall, it's crucial to note that while the Dukan diet could lead to fast weight loss, it's not a particularly healthy way to lose weight for several reasons, including posing potential health risks.

• There's a lack of well-balanced nutrition. According to Goodson, the Dukan diet may not offer all essential nutrients because it's so restrictive.
• It poses potential health concerns. Sticking with a low-carb, high-protein diet like Dukan could make you more susceptible to various health issues, lead to a lack of energy, and contribute to nutrient deficiencies.
• It's unsustainable. Sustainability is key when weight loss is the goal, and some individuals might find the strict rules under this diet challenging to stick with in the long run. This can lead to regaining the weight you worked so hard to lose.
• It doesn't have much scientific evidence behind it. "While some studies suggest short-term benefits, there's limited long-term research on the effectiveness and safety of the Dukan diet," explains Goodson.

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The post Should You Try the Dukan Diet for Weight Loss? appeared first on Eat This Not That.