We are all busy. We don't have hours we can spend in the gym. So, when we train, whether at home or the gym, you want to get the most results in the least amount of time. This is called "training economy". It's true whether we want to lose weight, build muscle, or get stronger.
So, we need to pick exercises that produce the greatest weight-loss results (i.e., burn the most calories, increase metabolism) in the least amount of time. The best exercises are compound exercises, such as squats, rows and pressing variations. You can add, however, some isolation exercises such as curls, tricep pushdowns, and laterals, but these should exercises should be few. Focus on big compound exercises that work multiple muscles at the same time and really jack-up your heart rate.
Additionally, I have found great results in pairing compound exercises together in a superset, tri-set or circuit. Rep ranges generally will stay in the 8 - 12 range.
Below is a sample weight loss workout I have used for my clients. If you do not know what any of the exercises are, look them up on Google.
1a. Bodyweight (BW) Prisoner Squats
1b. T-Push Ups
1c. BW Lunges
1d. Inverse Rows
1e. KB Swings
2. Core - Planks (3 x 60 seconds)
3. Intervals - on a treadmill sprint for 30 seconds, then walk for 30 seconds. Repeat for 15 minutes.
1a. - 1e. is a circuit. It can be performed for time (e.g., 35 seconds), or for reps. Between circuits you can rest anywhere from 30 seconds to 1 minute. Remember, to really push yourself. You'll see little if any gain if you "take it easy". At the end of the workout, you should be breathing hard and sweaty.
So, give the above workout a try. Let me know what you think.
