Lose Fat in 6 Weeks with this Workout Routine

Follow this workout plan if your goal is to lose weight and get a more sculpted, leaner body.

Any successful fat loss program is going to take you out of your comfort zone, both in the gym and in the kitchen. Effective fat loss workouts are generally energy depleting and physically and mentally taxing and best paired with a nutritional plan of attack that’s filled with healthy, real foods (no processed, fast food crap), which leaves you in a slight calorie deficit.

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The 10 best workouts for weight loss

You can’t sweat off a bad diet—but with these routines, you can try.

WHEN YOU’RE LOOKING to drop pounds, the basic formula is pretty simple: eat less and move more. But there are obviously ways you can optimize this formula.

When it comes to moving, “two types of workouts will burn more calories than the ‘traditional’ workout,” says Franklin Antoian, personal trainer and founder of iBodyFit.com. “Endurance-type workouts—think a marathoner or long-distance swimmer—burn a lot of calories, simply because it takes a lot of energy to work out for 2 hours or so.” The other type is a little easier on your schedule: short, high-intensity bouts, which burn calories both during and after, thanks to that metabolism-boosting effect known as the “afterburn.”

These 10 workouts—from Antoian and coach Lisa Reed, M.S., C.S.C.S., owner of Lisa Reed Fitness in the Washington, D.C. area—get your calorie burn up and your waist size down. Plus, they don’t require two hours—except for maybe the last one!

Before your session of choice, Reed recommends a simple dynamic warmup to get your muscles ready and help prevent injury.

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