The Best At-Home Bootcamp Workout To Accelerate Weight Loss, Trainer Says — Eat This Not That

Looking to accelerate weight loss and get into shape? The first step is establishing just the right fitness and nutrition program you’ll actually stick with. Besides eating a healthy diet high in lean protein and vegetables, you want to get in a consistent routine of aerobic exercise and resistance training. In fact, resistance training in the form of strength work and bootcamp-style circuits should be the main focus of your workouts—especially if you want to accelerate weight loss. The reason for this is that strength training burns more calories, elevates your metabolism, and helps you build and maintain lean body mass.

Starting out can be overwhelming, so if you’re not sure what exercises to perform, I’ve put together a great workout to follow. The best part about this workout is that you don’t have to go to the gym in order to see results. In fact, you can get these exercises done right at home (or in your backyard) with just a pair of dumbbells and a resistance band. Many of my clients work out from home using only those pieces of equipment and have gotten great results from them. If you’re looking to accelerate weight loss and get into shape, give this at-home bootcamp-style workout a try. You won’t be disappointed!

Perform the following exercises either one at a time or back to back, in a giant circuit fashion. Aim for 3 sets of these movements. And next, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Tim Liu, C.S.C.S.

For this exercise, you’ll take the resistance band, and wrap it around a sturdy surface such as a beam or a pole. Grip the band, and take a couple of steps back to get some tension on it. Keeping your core tight, drive your elbows back, squeezing your shoulder blades together to finish. Straighten your arms fully to get the full stretch before performing another rep. Complete 3 sets of 15 reps.

Related: Jumpstart Weight Loss With This 10-Minute Workout, Trainer Says

trainer doing Dumbbell Front Squat to accelerate weight loss
Tim Liu, C.S.C.S.

Start this exercise by holding a pair of dumbbells up to your shoulders. Keep your chest tall and core tight, and squat down until your hips are parallel to the ground. Once you’ve hit that parallel position, drive through your heels, and use the momentum of the squat to press the weights straight up. Flex your triceps at the top, then lower the weight under control back to your shoulders before performing another rep. Perform 3 sets of 10 reps.

arnold press
Tim Liu, C.S.C.S.

Grab your dumbbells, and hold them up at shoulder-width height with your palms facing toward you. As you lift the dumbbells over your head, rotate your palms and elbows out away from you, and press the weight up in a smooth motion. Flex your shoulders at the top, then reverse the movement back to the starting position before performing another rep. Complete 3 sets of 10 reps.

Related: The 3 Best Exercises To Get Rid Of Sagging Skin Under Your Chin, Trainer Says

band reverse fly exercise to accelerate weight loss
Tim Liu, C.S.C.S.

Start this movement by wrapping the resistance band around a stable beam/bar. Keep your arms completely straight, and pull them back towards you, flexing the back of your shoulders at the end of the movement. Perform 3 sets of 15 reps.

band curls
Tim Liu, C.S.C.S.

Step on a resistance band, and grab both handles. Keep your chest tall and core tight, and curl the handles toward you. Squeeze your biceps hard at the top, then resist all the way down until your arms are fully extended before performing another rep. Perform 3 sets of 15 reps.

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