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Many people think they need to crash in the gym to lose weight and slim down. But too many high-intensity workouts can be very taxing and stressful on the body — and if someone overdoes the intensity while on a calorie-restricted diet, that stress only gets worse. Instead, research supports that it’s far better to mix high-intensity days with low-intensity days. That’s where we come in with the #1 low intensity workout for weight loss that you can easily incorporate into your routine.
Doing gentler workouts can help your body recover faster than if you rested completely. This way you can maintain your training over the long term and achieve better results. We’re here to walk you through a quick and simple “workout” that will help you tremendously. It shouldn’t be tiring; instead, it should make you feel better than before you started. Also, unlike an intense workout, stay as calm as possible: breathe through your nose, relax your face, listen to softer music and, if you have a heart rate monitor, keep your heart rate below 150 bpm .
Read on to learn all about this low-intensity workout for weight loss, and then don’t miss Feeling Flabby at 50? A trainer shares his top tips for melting the fat.
A1) Goblet Squat: one to two reps at a time for 30 total reps
This is called “eustress” training: Work at a leisurely pace until you hit 30 total reps – do one or two reps, relax, do another rep or two, relax you, etc. Avoid super heavy weights and use a weight that you can comfortably lift over and over again. (Start lighter and gradually increase the weight as you complete these workouts.)
Grasp the end of a dumbbell with both hands and hold it by your chest with your elbows below. Stand with your feet shoulder-width apart, toes slightly apart. Begin the movement by sitting back and spreading your knees. Descend below parallel while keeping your lower back flat. At the bottom, cross your heels and keep your knees apart.
B1) One-arm farmers transport: three sets, 20 meters
Grab a heavy dumbbell or kettlebell in one hand, keep your chest high and your shoulder blades tight, and walk forward. Repeat while holding the weight on the other side.
B2) Bear Crawl: three sets, 20 yards
Get on all fours with your hands under your shoulders and your knees under your hips; keep your knees an inch above the floor. Crawl forward taking a small step with your right arm and left leg at the same time and alternate. Keep your hips low and your head high.
B3) Wall slide: three sets, 10 reps
Stand with your head, shoulders, and buttocks against a wall. Press your forearms against the wall. (There should be no space between your skin and the wall). Squeeze your glutes and press your lower back against the wall while sliding your forearms up and down the wall.
B4) Child’s Pose Breathing: three sets, five breaths
Get into a child’s pose and round the full length of your spine. As you inhale, breathe through your nose, expand your diaphragm, and focus on pushing your belly toward your thighs. Exhale every last ounce of air in your lungs, hold for a second, then inhale.
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Anthony J. Yeung
Anthony J. Yeung, CSCS, is a fitness expert featured in Esquire, GQ, and Men’s Health and the founder of GroomBuilder, the destination for men who want to transform their bodies for their weddings. Join the free 5-day course to burn fat and build muscle for the big day! Learn more about Anthony
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