Attempting to lose weight can be intimidating and challenging. However, losing weight does not have to seem so scary and lonely when done with a partner. Exercising as a couple not only motivates you to get started, it also makes you more accountable, enables you to work harder and strengthens you and your partner's relationship. Partner up three to five times a week for both aerobic and strength-training workouts.
Aerobic Exercise
Aerobic exercise is necessary for weight loss because it burns excess calories. The minimum recommendation for aerobic exercise is at least 30 minutes at a moderate intensity at least five days a week. Brisk walking is a fairly easy way for your partner and you to start a weight-loss program. However, as time goes on, you may have to increase the intensity and duration of your aerobic sessions for weight loss to continue. Incorporating sprint intervals or racing each other to various landmarks such as stop signs, trees or buildings, is a good way to push each other in your aerobic workouts.
Interval Aerobic Workouts
Turn up the intensity of your aerobic workouts by alternating between work and rest intervals with your partner. Perform each of the following exercises 30 to 60 seconds: jumping jacks, run in place with fast feet, mountain climbers, run in place with high knees and jump rope. While you are working, your partner should keep track of the time and encouraging you to continue without stopping. Once you complete one exercise, your partner will complete the exercise while you rest and keep track. Do this for each of the exercises one to three times, gradually increasing the duration of each exercise.
Strength Training
Strength training is also essential for success in weight loss, because it helps to build lean muscle tissue. Increasing your lean muscle mass helps to elevate your resting metabolism, enabling you to burn more calories throughout the day.
When working out with a partner in the gym, it can be tempting to get distracted and talk too long between sets. Avoid this by resting only when your partner is completing his set. Quickly move through the workout to keep your heart rate elevated and intensity high. Incorporating jumping jacks, jogging in place or squat jumps while your partner is working can also increase your caloric deficit.
Couples Strength-Training Workout
Begin your workout with a five- to 10-minute warmup of some light jogging or other cardio. Begin your workout with side-by-side wall sits with your partner, in which your backs are against the wall in a seated position, and your upper thighs are parallel to the floor. See who can hold the position the longest.
Following wall sits, complete three sets of eight to 12 repetitions of the following exercises, resting only while your partner is working: bent-over barbell rows, dumbbell chest press, walking lunges performed together, biceps curl and triceps kickbacks.
Complete two sets of 15 reps of pushups with a high five, in which you and your partner face one another and alternate slapping each other's hand after each rep. Finish your workout with side-by-side plank holds. Perform this workout two to three times a week on nonconsecutive days.
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