The best at-home boot camp workout to speed up weight loss, says trainer — Eat that, not that

Do you want to accelerate weight loss and get in shape? The first step is to create just the right fitness and nutrition program that you actually stick to. Along with eating a healthy diet high in lean protein and vegetables, you want to do regular aerobic exercise and strength training. In fact, resistance training in the form of strength training and bootcamp-style circuits should be the main focus of your workout—especially if you’re looking to accelerate weight loss. This is because weight training burns more calories, increases your metabolism and helps you build and maintain lean body mass.

The beginning can be overwhelming. So if you’re not sure what exercises to do, I’ve put together a great workout for you to follow. The best part about this workout is that you don’t have to go to the gym to see results. In fact, you can do these exercises right at home (or in your backyard) with just a pair of dumbbells and a resistance band. Many of my clients train from home using only these machines and have had great results. If you want to speed up weight loss and get in shape, try this boot camp style workout at home. You will not be disappointed!

Perform the following exercises either individually or back to back in a giant circuit. Aim for three sets of these movements. And next, be sure to check out 6 Best Exercises for Strong and Toned Arms in 2022, Coach Says.

Tim Liu, CSCS

For this exercise, take the resistance band and wrap it around a stable surface like a beam or pole. Grab the band and take a few steps back to get some tension on it. Keeping your core tight, drive your elbows back and squeeze your shoulder blades to finish. Fully extend your arms to get the full stretch before doing another rep. Perform 3 sets of 15 repetitions.

Related: Jumpstart weight loss with this 10-minute workout, says trainer

Trainer doing dumbbell front squat to speed up weight loss
Tim Liu, CSCS

Begin this exercise by holding a pair of dumbbells to your shoulders. Keeping your chest up and core tight, squat down until your hips are parallel to the floor. Once you reach this parallel position, drive through your heels and use the momentum of the squat to push the weights straight up. Bend your triceps at the top, then lower the weight back onto your shoulders in a controlled manner before doing another rep. Perform 3 sets of 10 repetitions.

Arnold Press
Tim Liu, CSCS

Grab your dumbbells and hold them shoulder-width apart with your palms facing you. As you raise the dumbbells overhead, rotate your palms and elbows away from you and push the weight up in one smooth motion. Bend your shoulders up, then return the movement to the starting position before doing one more repetition. Perform 3 sets of 10 repetitions.

See also: Top 3 exercises to get rid of sagging skin under chin, says trainer

Band reverse fly exercise to speed up weight loss
Tim Liu, CSCS

Begin this movement by wrapping the resistance band around a sturdy beam/bar. Keep your arms fully extended and pull them back toward you, bending the backs of your shoulders at the end of the movement. Perform 3 sets of 15 repetitions.

curl tape
Tim Liu, CSCS

Step onto a resistance band and grab both handles. Keeping your chest up and tight, curl the handles toward you. Squeeze your biceps tight at the top, then resist all the way down until your arms are fully extended before doing another rep. Perform 3 sets of 15 repetitions.

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