The Best Gym Workouts For Weight Loss

The best gym workouts for weight loss should include both aerobic and anaerobic exercise, according to "Xreme Lean." Aerobic exercise means cardiovascular training, while anaerobic refers to resistance training or weight lifting. These workouts are very effective and optimize your visit to the gym to burn as much fat as possible in a short amount of time.

Metabolic Acceleration Training

This form of training comes highly recommended from fitness author Nick Nilsson's "Muscle Explosion" book. You train two days on and one day off, doing circuits that blend cardio exercise with weight training, aiming for six to 10 repetitions on all exercises. On the first day you start with a chest exercise such as the dumbbell bench press and you alternate between this and 40 second bouts of intense cardio for three sets with no rest between them. For the cardio, you could do step-ups on a bench or step platform, jump rope or do walking lunges. Continue this same protocol with three sets of a pull-ups, three sets of squats, two sets of shoulder press, two sets of leg curls, two sets of arm curls, two sets of triceps push-downs and two sets of standing calf raises. On day two you follow a similar circuit, except that you choose different exercises and do four sets for chest, back and thighs, three sets for shoulders, hamstrings, biceps, triceps and calves. On this day you will only do 20 seconds of intense cardio between each set. Rest the next day and then repeat the two training circuits.

Explosive/Dynamic Training

The February 2010 issue of Muscle & Performance recommends explosive/dynamic weight training for fast weight loss. Rest 90 seconds between each weight-training set and go for 10 repetitions on every exercise. You begin with one set of squats, followed immediately by 30 seconds of high-knee running in place. After 90 seconds rest, move on to the two-arm dumbbell row, followed by 30 seconds of skater hops, done by mimicking the motion of a speed skater and alternating the leg that leads the movement. Proceed to deadlifts, followed by 30 seconds of box jumps, hopping with both feet onto a box or bench. Next, do incline dumbbell presses, followed by 30 seconds of bicycle crunches. Finish with power cleans, followed by 30 seconds of dumbbell shadowboxing, throwing punches with your arms alternatively while holding light dumbbells. Repeat this circuit one to four times per workout, working out three days per week.

The Abs Diet Total-Body Training

Start with 12 to 15 reps of standing crunches, facing away from the pulley weight stack and holding a rope attachment behind your head while you crunch your abs. Next do 12 pulse ups, done flat on your back with your feet straight up in the air, raising your hips off the ground. Then grab two light dumbbells for saxon side bends, done standing up straight, holding the dumbbells overhead and leaning to one side and then the other as far as you can manage for 10 reps each side. Get into the side bridge position, by lying on your side with your left forearm supporting you, and your body making a straight line from ankles to head. Hold this position for 20 to 30 seconds on each side. Finish the abs workout with 12 to 15 reps on the hyper-extension or back extension machine. Do the following exercises, resting 30 seconds between sets, for 10 to 12 reps in this order: squats, bench presses, lat pull-downs, military presses, upright rows, triceps push-downs, leg extensions, bicep curls and leg curls. This is one circuit, which can be completed two or three times up to three times per week.