A Simple Workout for Weight Loss and Muscle Growth
So you’ve set your goal and you’re ready to move — but where do you start? If you’re aiming for weight loss without losing muscle, the best approach is resistance training + light cardio, paired with a calorie deficit.
Here’s a simple, beginner-friendly workout you can follow:
The Workout
1. Arm Circles
Sets: 6
Work: 30 seconds each
Rest: 30 seconds between
Total Time: 5 minutes
Great for warming up shoulders and increasing mobility.
2. Dumbbell High Pulls
Sets: 6
Work: 30 seconds each
Rest: 30 seconds between
Total Time: 5 minutes
Targets shoulders, back, and arms while building strength.
3. Kettlebell Swings
Sets: 4
Work: 30 seconds each
Rest: 30 seconds between
Total Time: 3 minutes
A powerful full-body move that engages your core and legs.
4. Bench Planks
Sets: 4
Work: 1 minute each
Rest: 30 seconds between
Total Time: 5 minutes
Strengthens your core, shoulders, and stability.
5. Wall Sits
Sets: 6
Work: 30 seconds each
Rest: 45 seconds between
Total Time: 6 minutes
Builds endurance in your legs and glutes.
Weight Recommendations
When it comes to resistance training, don’t be overzealous.
You may think: “I can lift this much, so I should work out with it.” But that often leads to fatigue and poor form. Instead:
Choose a weight that creates resistance but still allows you to complete all sets without failing mid-way.
The goal is steady strength building and calorie burn, not straining to the point of injury.
Add Cardio for Extra Burn
Light cardio is the perfect complement to this workout. Try:
A 30-minute walk
Dance class
Zumba, pilates, or yoga
👉 Pro Tip: Do your cardio after resistance training or HIIT-style workouts. That way, you’ll burn more calories and maximize fat loss.
Pair It With a Calorie Deficit
Workouts are only half the equation. To lose weight effectively, pair this workout with a calorie deficit.
With consistency in both your workouts and your food choices, you’ll be well on your way to sustainable weight loss and muscle maintenance.
