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This Month In Body
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  • Make It Worth It
    Your time is valuable, so don’t waste it on ineffective workouts that provide little if any results. Choose from one of the following options for the highest odds of reaching your weight loss goals in the least amount of time. Read >>
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Health and Fitness News

Make It Worth It

Best workouts for weight loss.

How do you decide which workout to do each day? Do you make your choice based on what you enjoy, what you do out of habit, or what’s most convenient? If your goal is to lose weight, then you should focus on workouts that burn a high amount of calories and leave you ready to make good dietary choices.

Your time is valuable, so don’t waste it on ineffective workouts that provide little if any results. This is why it’s important to focus your energy on workouts proven by science to lead to weight loss.

Choose from one of the following options for the highest odds of reaching your weight loss goals in the least amount of time.

Strength Training

Choosing the right exercises is key to an effective strength-training routine. You want to spend the majority of your workout with compound exercises. The more muscles you work in a single exercise translates to more calorie burn. And the more muscle you build, the greater your ability to burn calories while at rest.

Strength training can be done using your own bodyweight or free weights. Examples of compound exercises include squats, lunges, rows, deadlifts, bench press, and overhead press. Half an hour of vigorous strength training can burn more 200 calories.


Looking to burn a lot of calories in a short amount of time? You may want to start running. A 150-pound person can burn more than 800 calories in an hour of running. All you need is a supportive pair of running shoes and some stamina. Working your body’s biggest muscle groups—your glutes and your legs, running requires a lot of energy. Increase your calorie burn by running hills, increasing your speed, or with HIIT (high-intensity interval training).


Even though the calorie burn isn’t super high, walking is considered one of the most effective weight loss workouts because it’s adaptable to all fitness levels, doable for long periods, and convenient. Add intervals, increase your speed, or add hills to make your walk more challenging and rewarding.

Jump Rope

Jumping rope may sound like kids’ play, but it burns serious calories in a short amount of time. Making it even more appealing is that a simple jump rope and supportive shoes are all you need for an effective workout. Vary your jumps with high knees, skipping, jumping jacks, or single-foot jumps.

Rock Climbing

If you’re looking for something outside the box that torches calories and builds muscle, give rock climbing a try. Whether in a climbing gym or scaling mountain cliffs, rock climbing uses every muscle in your body to get from point A to point B. A 150-pound person can expect to burn more than 400 calories in half an hour of climbing.


Don’t want to break a sweat in your effort to lose weight? Have weak or painful joints that make running or jumping difficult? Then swimming is for you. This full-body workout is easy on your joints and hard on those extra pounds that don’t want to go away. A half hour of the butterfly stroke will burn more than 400 calories. Find a way to swim against the current and you’ll burn even more.

Cross-Country Skiing

Obviously, this exercise requires you to have access to ski equipment and live in an area that has snow. If accessible to you, cross-country skiing at a brisk pace or uphill will test your physical limits. With a potential calorie burn of 850 calories an hour, it’s a full-body workout that will definitely provide weight loss results.


Whether you use a row machine at the gym or you’re out on the water in a boat, rowing at an intense pace is a highly effective workout. In an hour of rowing you can burn more than 800 calories.

About Training with Mr. America
jasonkozmatransparent-fornewsletter.pngAbout our programs: Mr. America Jason Kozma's Personal Training is a triple threat of body shaping weight workouts, precision fat-loss cardio and holistic nutrition using regular foods. Using his system, you can radically upgrade your fitness, health, appearance and self-confidence. Clients routinely shed 20 pounds of body fat in eight weeks or less, dramatically increase their strength and flexibility, and achieve extreme cardiovascular fitness.

Even if you've never had success losing fat or gaining muscle before, our individually tailored program will work for you! Call now at (310) 772-5105 and find out how quickly you can get in the best shape of your life!

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