Burning calories to lose weight may seem like a difficult task. However, with consistent exercise and a nutritious meal plan, weight loss is not only possible, it can also be enjoyable. Visit a gym to take advantage of a wide variety of fitness equipment to keep you motivated through your weight loss program. Have a physical trainer at the facility introduce you to each piece of equipment and recommend a training plan that fits your specific goals.
Strength Training
Strength training develops muscle to help you burn more calories throughout the day, even while you are at rest. As you develop lean mass around your body, your metabolism increases because muscle requires more calories to maintain. Implement a full-body strength training workout in which you target your chest, shoulders, arms, back, abdomen and legs. Perform this workout at least twice a week with a full day of rest from strength training between workouts. Choose from numerous strengthening exercises, such as barbell or dumbbell curls, bench and chest presses, deadlifts, bent-over rows, shoulder presses, front raises, crunches, squats and lunges. Complete two to four sets of eight to 12 repetitions of each exercise.
Treadmill
Use a treadmill at your gym to burn hundreds of calories an hour. Walk at a leisurely pace of 2 mph to burn nearly 200 calories an hour, or walk at a moderate pace of 3.5 mph to burn almost 300 calories, if you are a 160-lb. person, according to MayoClinic.com. However, jogging and running on a treadmill burns far more calories for better weight loss results. Jog at a speed of 5 mph to burn almost 600 calories or increase your speed to 8 mph to lose nearly 1,000 calories an hour. Increase the incline on the machine for even more calorie burning.
Circuit Training
Circuit training combines strength training with aerobic exercise by performing weight resistance exercises in a fast-paced session. This type of workout helps you target specific muscle groups and burn more calories. Choose any six strengthening exercises and perform one set of each consecutively. Take a one- or two-minute break after completing a set of each exercise. For example, with a pair of dumbbells, complete 10 dumbbell curls, 10 triceps extensions, 10 military presses, 10 to 15 squats, 10 to 15 crunches and six to 10 bench presses before taking a short rest. Complete five to six total sets for a total body workout that burns more calories than traditional strength training.
Aerobics
If you enjoy a structured workout session in a group environment, participate in an aerobics class at the gym. Choose from low-impact aerobics, high-impact aerobics or water aerobics. A 160-lb. woman burns nearly 300 calories an hour in a water aerobics class and more than 350 calories in a low-impact aerobics class, according to MayoClinic.com. Choose a high-impact aerobics class to burn more than 500 calories per hour.
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