8 Workout Tweaks to Boost Weight Loss

8 Workout Tweaks to Boost Weight Loss
Published Nov 11, 2024 – 6 minute read

Exercise plays a key role in weight loss, but it often takes more than simply sweating it out to reach your goals. Experts agree that working out alone isn’t usually sufficient for weight loss, but it’s an important part of a holistic strategy. By making small yet strategic tweaks to your exercise routine, you can maximize weight loss results while fostering a healthier lifestyle. Here are eight trainer-recommended adjustments to enhance your workout effectiveness.

1. Don’t Work Out Only for Weight Loss

Shifting your mindset about exercise can make a significant difference in reaching and maintaining your weight-loss goals. Certified Pilates instructor Cassandra Cotta, creator of Pilates People, found that weight loss came naturally when she focused less on numbers and more on doing activities she genuinely enjoyed, such as Pilates and yoga. “The moment I focused on finding something I enjoy doing and found a rhythm that worked for me, things started shifting in my body,” says Cotta.

2. Incorporate Supersets for Better Results

Trainer Alex Smith shares how his client accelerated her weight loss by integrating superset training into her workouts. Superset training involves pairing two exercises with minimal rest between them, which keeps your heart rate elevated, burns calories, and boosts metabolism during and after your workout. This approach can be more effective and enjoyable than traditional cardio alone.

3. Prioritize Heavy Strength Training Over HIIT

While high-intensity interval training (HIIT) is popular for weight loss, many trainers advocate for heavy strength training as a superior option. Strength training can burn as many, if not more, calories than cardio, according to James Eagar, a licensed athletic trainer. Building muscle mass boosts your metabolism, allowing you to burn more calories at rest, making it a smart long-term strategy for weight management.

4. Take Rest Breaks During Strength Workouts

Rest breaks are essential for optimal performance during strength training. Personal trainer John Codella recommends pausing between sets to replenish energy and prepare for the next round. This approach enhances strength gains, helps build muscle, and can accelerate weight loss by boosting your metabolism and performance.

5. Focus on Enjoyment Over Intensity

Finding joy in your workouts is key to consistency and long-term weight maintenance. Food blogger Rachel Lessenden experienced success when she transitioned from intense running sessions to activities she enjoyed, such as Zumba and walking. “I used to think long running sessions were the key, but they made me hungrier and disrupted my calorie deficit,” she notes. By prioritizing fun and movement, she found it easier to sustain her weight loss.

6. Prioritize Recovery for Optimal Results

Sleep and recovery play crucial roles in weight loss and overall fitness. Certified personal trainer Marvin Nixon worked with a client who achieved significant fat loss by reducing his morning workouts and focusing on getting seven hours of sleep nightly. Adequate rest enhances muscle recovery, prevents burnout, and supports a balanced metabolism.

7. Opt for Shorter Workouts

Short, consistent workouts can be more effective than lengthy, sporadic sessions. Health and fitness coach Candice McDaniel found success with 10–15-minute workouts five to six days per week. This approach helped her maintain consistency, avoid burnout, and fit exercise into her busy schedule as a mom of three. Short bursts of exercise can lead to sustainable results when paired with mindful eating.

8. Wear a Fitness Tracker to Monitor NEAT

Increasing non-exercise activity thermogenesis (NEAT) can significantly boost calorie burn without the intensity of structured workouts. David Rosales, a certified personal trainer, encourages clients to wear fitness trackers to quantify their NEAT, such as walking more or standing instead of sitting. Small changes, like a midday walk, can have a cumulative effect on weight loss.

The Bottom Line

By incorporating these eight workout tweaks, you can optimize your weight-loss journey and set yourself up for long-term success. The key is to find a routine you enjoy, incorporate strength training, prioritize recovery, and make small but meaningful changes to your activity levels. Whether you’re just starting your fitness journey or looking to break through a plateau, these expert tips can help you stay on track and achieve your weight-loss goals sustainably.