Fitness training for weight loss: strength, cardio, interval, EMC, tabata, anaerobic

In order to lose weight, one diet is not enough . A prerequisite for burning calories and giving the body the desired shape is fitness training, which can, inter alia, accelerate metabolism.

Types of Fat Burning Workouts

Fitness training for weight loss, aimed at the destruction of subcutaneous fat, can be divided into 3 main types:

  • cardio: strengthens the cardiovascular and respiratory systems;
  • Interval: involve performing exercises at the limit of physical capabilities; are an alternation of high load and rest;
  • power: start the process of burning fat by increasing energy costs (circular training), using free weight (barbells, dumbbells).

What kind of sport is better for weight loss

For 1 full cardio session, you can burn from 500 kcal. Cardio exercises are useful for the cardiovascular system, lungs. One of the disadvantages of cardio loading is that not only fat is burned, but also muscle mass. Without inclusion in the program of strength exercises, muscles will not recover.

If you follow the training and nutrition regimen, the weight will go away, but the body will not become toned as much as possible with strength training.

Fitness training for weight loss: strength, cardio, interval, EMC, tabata, anaerobic

Strength exercises help to achieve significant changes in appearance, improve muscle tone, increase their number. Strength training has a longer lasting effect. The absence of this type of load can lead to muscle loss, elasticity of the body, slow down metabolism.

Also one of the most effective for burning calories is considered interval training, exerting a high-intensity load on the body. Monotonous monotonous and familiar exercises will not lead to the desired effect. To achieve the desired result, it is recommended to combine various sports.

As a result of using more muscles, the effectiveness will be significantly higher. It is not necessary to perform all types of training in 1 day. They can be alternated. When choosing a specific type of exercise, it is important to consider possible contraindications.

Cardio training

Cardio training is one of the key workouts in the process of losing weight.

Cardio Exercise:

  • strengthen the cardiovascular system;
  • contribute to the enrichment of blood with oxygen;
  • improve metabolism;
  • relieve stress and psychological stress.

Fitness training for weight loss: strength, cardio, interval, EMC, tabata, anaerobic

To achieve the maximum possible weight loss result, the following basic requirements must be observed:

  • the room should be well ventilated, outdoor activities will be more effective;
  • The optimal time for 1 workout is considered to be from 40 to 60 minutes: the fat burning process begins after 30 minutes. after the start of classes, after 60 minutes “muscles” begin to burn;
  • the pulse should be from 120 beats / min.: you can calculate the optimal rhythm depending on age as follows – from the maximum heart rate of 220, you need to take the age, then multiply by 0.65 (the minimum limit) or 0.85 (the maximum allowable limit);
  • It is recommended to alternate exercises of different intensity and duration.

Calorie consumption depends on age, weight and type of training. The table shows examples of common cardio loads with the number of calories burned.

Fitness training for weight loss: strength, cardio, interval, EMC, tabata, anaerobic

Type of activity Calorie consumption
Walking 2000 steps / day will help maintain a figure in shape; in order to get rid of excess pounds, the load should be increased 5-7 times; for 1 h, you can burn from 417 kcal with a weight of 154 pounds.
Run On average in 30 minutes a person with a weight of 132 pounds can lose about 249 kcal.
Exercise Bike Trains most of the muscles, serves as a prophylaxis of cellulite; in 30 minutes training at a speed of 10 to 9 mph, you can burn about 10 g of fat; for 1 h lessons at an average load, you can spend from 490 kcal.
Ellipsoid It acts mainly on the lower body; for 1 h of classes, from 340 to 540 kcal is consumed.
Jumping with a rolling pin For 1 h with a weight of 154 pounds, you can lose from 700 kcal; especially effective exercise for those who want to lose weight in the hips; Despite the fact that this lesson has a greater effect on a specific area and does not have a local effect, jumping with a rolling pin helps eliminate lymphatic congestion.
Rowing machine More suitable for working out the muscles of the upper body; for 1 hour of training at a moderate pace, a person weighing up to 198 pounds will spend about 470 kcal.

Fitness training for weight loss: strength, cardio, interval, EMC, tabata, anaerobic

Alternative types of cardio loads also include:

  • skiing, skating, rollerblading;
  • swimming;
  • Athletics
  • game sports (badminton);
  • rhythmic gymnastics.

Interval training

One of the modern methods of losing weight is interval training. This type of sports load helps not only to get rid of excess weight, but also to form the correct body reliefs in a shorter period of time, to significantly increase the endurance of the body. 1 lesson lasts from 20 to 40 minutes. The principle is the alternation of physical activity of different intensities.

During training, the body works to the limit of its capabilities. Therefore, in order to avoid harm to health, it is recommended to consult with a specialist about the absence of contraindications during this type of training.


Tabata was developed in Japan. This is an ultra-intense exercise to work out all muscle groups. Each exercise should be performed at the limit of physical capabilities. The lesson in
cludes 5 cycles of 4 minutes. each. For 1 exercise in the cycle, 20 seconds are allocated with a break of 10 seconds. The second part is dedicated to stretching to avoid muscle spasm.

Fitness training for weight loss: strength, cardio, interval, EMC, tabata, anaerobic

About 15 kcal is consumed every minute of training, which is almost 2 times more than during jogging (up to 9 kcal / min). In total, in 20 minutes a person loses an average of 480 kcal.

At the end of the exercises, burning fat during the day takes place at the same pace as during the execution of the tabats. As a result of research, it was proved: 4 min. tabats, including jumping squats, increase the metabolic rate by 2 times for 30 minutes.


Fitness workouts for weight loss can combine several directions.

Fitmix is a dynamic workout that includes elements:

  • Yoga
  • dance;
  • stretching;
  • aerobics
  • fitbox.

As inventory can be used:

  • fitball;
  • spep platform;
  • rubber harnesses;
  • dumbbells.

Fitness training for weight loss: strength, cardio, interval, EMC, tabata, anaerobic

The combination of statistical and vigorous phytmix exercises contributes to: uniform use of all muscle groups and strengthening body reliefs; improved posture; effective weight loss. For 1 lesson burns from 360 kcal.


Work Out means working with your own weight. Exercises are performed at an explosive pace. It can be: alternation of pull-ups / push-ups with squats, jumping rope at a different pace, level (performed during rest).

For 1 training, women can spend from 300 to 600 kcal, men from 500 to 1000 kcal. The benefits of the session include all the benefits of interval training.


Fartlek translated from Swedish means “game of speeds.” The process of training consists in cyclically repeating the alternation of running at different speeds at several speeds. Explosive acceleration increases energy consumption by 2 times. After class, the process of burning calories continues. In 40 minutes can burn from 300 kcal.

Fitness training for weight loss: strength, cardio, interval, EMC, tabata, anaerobic

Fartlek – an effective method of losing weight, contributing to: maintaining the body in good shape; activation of metabolic processes of the body; general strengthening of the body as a whole.


Interval running training – alternating 10-30 seconds. accelerations with measured running. A calm run should last no more than 2-3 minutes.

Interval running advantage:

  • improving body performance;
  • cardiovascular activity, lung function improves;
  • metabolism accelerates;
  • faster burning of body fat: after 6 weeks of regular exercise, you can get rid of 12.4% of fat;
  • energy consumption (calories) lasts up to 48 hours after class.

Using cardiovascular equipment

Cardiovascular equipment can be used during interval training. The most effective for these purposes are: treadmill, exercise bike, ellipse. A treadmill can be used to alternate between high and low degrees of exercise: sprinting, jogging, walking.

Fitness training for weight loss: strength, cardio, interval, EMC, tabata, anaerobic

Due to the saturation of the body with oxygen and the interval type of training, fat deposits will go away quite quickly. Power consumption in 30 minutes. classes up to 425 kcal. To increase efficiency, you can use a sharp change in the angle of inclination of the running belt in different ranges (25%, 65% of the maximum height).

Cycling cardio exercises at an energetic and leisurely pace will also be an effective method of burning fat.

It can be:

  • Squats
  • jumping rope;
  • jumping out;
  • push-ups from different starting positions.

Power training

Strength training – work with a constant increase in weight load, with own weight or iron.

The positive effect of these classes is manifested in the following:

  • the skeleton, ligaments, tendons are strengthened;
  • reduced risk of sagging skin;
  • the size and strength of muscle fibers increases;
  • metabolism improves;
  • as a result of losing weight, the body becomes not just thin, but toned.

Fitness training for weight loss: strength, cardio, interval, EMC, tabata, anaerobic

Training for weight loss in the absence of regular power loads as the body gets used to become ineffective. When doing fitness without the elements of strength exercises, a person begins to lose muscle mass. On average, over the age of 20 years, over 1 g, you can lose 250 g, after 60 years – the figure becomes 2 times more.

Muscles are the main consumers of calories from food. The greater their mass, the higher the metabolic rate ( 2 pounds of muscle tissue uses 15 kcal every day, 2 pounds of fat – 5 kcal).

Calories are consumed not only during training, but also after training for 24 hours. Performing strength exercises – the body works for the future. With proper observance of the sports regime, the result is saved for a long time.

Power yoga

Power yoga is one of the latest trends. The following types of power yoga are considered the most effective (the number of calories burned is indicated for 1 person weighing 132 pounds per 1 hour of classes).

And it is:

  • Hatha – 189 kcal;
  • Ashtanga – 351 kcal;
  • Bikram – 477 kcal;
  • Vinyasa – 594 kcal.

After class, the fat burning process continues. First of all, yoga is a spiritual practice, therefore, in order to lose weight, it is recommended to combine yoga with other strength and cardio loads.

Fitness training for weight loss: strength, cardio, interval, EMC, tabata, anaerobic

The benefits of power yoga include:

  • effective muscle strengthening;
  • excess weight loss;
  • alignment of posture, strengthening the back;
  • getting rid of joint pain;
  • improved stretch, flexibility;
  • positive effect on spirit and mind.


Power aerobics means a whole group of fitness classes. This training can combine several types of loads. In the complex of exercises, power exercises are necessarily present, implying work with their own weight and equipment. The intense pace of the exercise requires physical fitness.

The tasks that power aerobics cope with are getting rid of excess fat and bringing muscles to tone. For 1 lesson, you can b
urn from 500 kcal. Aerobics will not help to build up large amounts of muscle mass, but it will be an effective way to stop the loss of existing muscles that burn with age.

Anaerobic training

During anaerobic training (for example, jogging, weight lifting), unlike aerobic, the body generates energy without the participation of oxygen. For best results, it is recommended to combine both types of loads. Anaerobic training is a big stress for the heart, joints, and nervous system.

Fitness training for weight loss: strength, cardio, interval, EMC, tabata, anaerobic

The positive effect of classes leads to:

  • development, strengthening of muscles, joints;
  • the development of explosive power;
  • increase metabolic rate and elimination of toxins;
  • increase bone density;
  • a positive effect on the regulation of blood sugar.

For 1 hour of weight lifting classes, the average consumption will be 420 kcal. Due to the active growth and strengthening of muscles, the weight may remain the same, but changes in body shape for the better will be noticeable.


Circular training – performing 4-8 exercises for different muscle groups and their subsequent repetition. The rest period between cycles should be absent or last 1-3 minutes.

The advantages of such a workout:

  • the ability to use different muscle groups in 1 lesson;
  • the ability to adjust the load;
  • a positive effect on the work of the heart and lungs;
  • an effective way to get rid of fat (in 1 lesson it burns up 30% more fat than with standard power loads) and increase muscle mass.
Fitness training for weight loss: strength, cardio, interval, EMC, tabata, anaerobic
Circular fitness workouts for weight loss help control your weight.

Calorie consumption depends on the saturation of the program. On average, it is about 560 kcal / 1 h.

Other workouts

Fitness training for losing weight, bringing the body to the desired shape, the fight against body fat in a certain area include the following types of power loads.


  • complexes of exercises with overcoming one’s own body weight (without burdening) – shaping, push-ups, pull-ups (on average, consumption is 560 kcal / 1 h with intense load);
  • exercises with resistance and external resistance (the use of dumbbells, expanders, weight training equipment);
  • Isometric exercises involving static or dynamic stress when trying to hold or lift a load (helps strengthen the buttocks).

EMS workout

EMS – stimulation of muscle contractions through exposure to electrical impulses. Taiwanese scientists conducted research to study the energy expenditure of the body under the influence of electrical stimuli.

Fitness training for weight loss: strength, cardio, interval, EMC, tabata, anaerobic

The results showed that at the maximum intensity of exposure to EMS, calorie consumption is up to 76 per hour. At the same time, at rest, the flow rate was 65 kcal / 1h. Based on studies, conclusions were drawn in the inefficient use of EMS as a means of losing weight. EMS can be used as an addition to the basic technique.

Cycling aerobics

Cycle aerobics involves almost all muscle groups and effectively works out the body. Cycling can be cardio or high-intensity interval training. Cycling is much more productive than an ellipse, a treadmill, an exercise bike.

Occupation takes place in sitting and standing. In the latter case, a greater number of muscles work. Cycle allows you to work out not only the legs and buttocks, but also the press, arms, shoulders. Cycle is a good way to burn fat, get rid of cellulite. 45 minutes classes depending on the intensity and level of difficulty can save from 400 to 800 kcal.

Fitness training for weight loss: strength, cardio, interval, EMC, tabata, anaerobic

During training, blood circulation is significantly improved. Blood, saturated with oxygen, enters the muscles and helps to accelerate their growth.

Healthy weight loss is, among other things, the inclusion of cardio and strength fitness training in the daily plan. In the absence of contraindications, these types of loads can become part of an intense workout, which will significantly accelerate the process of losing weight.

Weight Loss Workout Video

An example of a fat burning workout for women:

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