People start working out for different reasons, and one of the most common reasons is to lose weight. A good diet and consistent workouts can help you reach your goals and feel better in your own body. For that reason, I created two routines that focus on weight loss. One of them you can do at home or outside at a park or a track field with no equipment. And the other one can be done at the gym with the equipment there. Below I have put together two fitness routines to help you feel your best.
Before you start working out, there are four things you should keep in mind. Number one, talk to a physician before you start exercising to make sure the workouts you will perform are okay for your body. Number two, always keep in mind what your limitations are and do not push yourself too hard beyond that. Number three, remember to stretch before every workout. And number four, when working out outside, make sure the space around you is clean and free of any objects that may harm you.
Weight-loss no equipment workout
This routine can be done at a park or a track field. Keep in mind that you will need to measure a mile for your laps and about a football field for the rest of your exercises.
- Running.
- 1 mile in a maximum of 10 minutes.
- Bear crawl: start on all fours, knees hovering an inch from the ground, back flat, and move one hand and opposite foot forward while staying low on the ground.
- From one side of the field to the other.
- Lunges.
- 1 lap around the field.
- Sprints.
- From one end of the field to the middle, 10 times sprinting and jogging back.
- Karaoke: cross right foot in front of the left foot with your arms to the side, take a step to the side with your left foot while crossing your right foot behind, move laterally, and repeat the movement in the opposite direction.
- 1 lap around the field.
- Hurdle jump: bend your knees, move your arms behind your body, and jump forward extending ankles, knees, and hips (don’t get your knees above your waist).
- 1 time each leg, alternating from the middle of the field to the end.
- Sprint.
- 1 lap around the field.
- Inchworms.
- Pushup position, walk feet up to your hands, stand up, and repeat all the way from the 50-yard line to the goal line.
- Running.
- 1 mile in under 10 minutes.
Weight-loss with equipment workout
This routine was created to be done at the gym with moderate weights. The idea is to do each exercise three times in reps of 15; do not rest between exercises.
- Bike.
- 3 minutes.
- Bench press.
- Inclined press.
- Flys.
- Bike.
- 3 minutes, level 5.
- Jumping jacks.
- 30 seconds.
- Military press.
- Side lateral raises.
- Upright rows.
- Bike.
- 3 minutes, level 10.
- Jumping jacks.
- 1 minute.
- Lateral pulldowns in front.
- Lateral pulldowns behind the neck.
- Chin-ups.
- Bike.
- 3 minutes, level 8.
- Squat pops.
- 1 minute.
- Triceps pushdowns.
- Triceps extensions.
- Bicep curl with a straight bar.
- Bike.
- 5 minutes, level 8.
- Jumping jacks.
- 1.5 minutes.
- Squat pops.
- 1.5 minutes.
These routines can be done together, alternating every day doing one round of each. When you first start working out, you will want to stop, but you should work towards beating your time and being persistent. I recommend working out a minimum of three times a week and a maximum of six times. It is important to have days off, so your body can recover. On those days off, you can also do physical activities, but trying to keep your heart rate under 180.
GUEST CONTRIBUTOR: Oscar Smith has a lifelong dedication to fitness as a lifestyle. Oscar has personally mastered multiple disciplines to develop a specialized training system for total body transformation. His fitness services are offered at his chic Tribeca personal training gym, O-D Studio. He studied physical education, minor in kinesiology and biomechanics, and become a level, two all-around gymnasts. Oscar is a Certified Personal Trainer [ISSA-International Sports and Science Association], Certified Technician, Gymnastics Coach [USGF- United States Federation of Gymnastics], Kinesiology and Biomechanics Specialist (movement of the muscles and tendons), Senior Ocean Lifeguard and Ocean Rescuer (diver), USLA Competitor [United States Lifesaving Association], Six-Time Tri-Athlete (30-mile bike ride, six-mile run, one-mile swim), and a New York City Marathon participant. Smith is the founder of O-D Studio, attracting celebrities: Katharine McPhee, Tom Brady, Rosario Dawson, Val Kilmer, and many others. Smith is the author of the book Natural Strength. Follow Oscar Smith on Instagram @oscar_odstudio. Watch Oscar Smith’s YouTube show, S.W.E.A.T., at https://www.youtube.com/channel/UCkOCmjlB-ghUhJf-y8N781g/videos or https://o-dstudiogroup.com/
