Maintaining weight loss can be just as challenging as achieving it, but with the right strategies, it's entirely possible. From establishing sustainable lifestyle habits to adopting a balanced approach to nutrition and exercise, there are several effective methods to ensure long-term success.
When designing an effective exercise routine for weight loss, it's essential to include a diverse range of exercises that target all major muscle groups and incorporate various movement patterns. Varying sets, reps, and intervals can keep workouts engaging while effectively challenging muscles and promoting overall fitness.
Here are 10 of the best exercises to maintain weight loss:
Squat to Lunge
This compound movement intensifies metabolism and enhances weight loss-oriented workouts effectively. Alternate between back and front squats each week for a fun and challenging workout.
Kettlebell Deadlifts
Multiple variations allow for boosting metabolism, building strength, and lean muscle mass. Perform three sets of eight to 12 reps with 60 seconds of rest between sets.
Dumbbell Bench Press
This exercise stimulates chest, delts, triceps, and core while torching fat and boosting lean muscle growth. Perform three sets of 12 to 20 reps with 90 seconds of rest between sets.
Dumbbell Bent-Over Alternating Rows
Engage multiple muscle groups with this exercise that hones in on the upper back, lats, and biceps while activating the core. Complete three to four sets of 10 to 15 reps each with 60 to 90 seconds of rest between sets.
Alternating Kettlebell Swings
This explosive exercise powers up the posterior chain, developing lean muscle mass in hamstrings, glutes, and lower back. Perform three to four rounds of continuous reps for 30 to 45 seconds with 60 seconds of rest between rounds.
Sled Pushes
Enhance metabolism, build full-body strength, and aid in weight loss maintenance with sled pushes. Complete three to five sets of 15 to 30 yards with 60 to 90 seconds of rest between sets.
Plank Jacks
This dynamic exercise targets the core and engages the shoulders and adductors. Knock out three rounds of 45 to 60 seconds with 60 seconds of rest between sets.
Weighted Crunches
Focus on contracting abs and lifting with the core during the upward motion. Complete three sets of eight to 15 reps with a three-second lowering, taking a 60-second rest between sets.
Cardio Intervals
Revamp your weight-loss cardio routine by using interval training. Perform one to two sets of six to 12 rounds incorporating various exercises beyond traditional cardio machines.
