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This 5-Step Workout Routine Will Help You Drop Weight Fast, Trainer Says

Target your entire body and jumpstart your weight loss journey.
FACT CHECKED BY Alexa Mellardo

With beach season just around the corner, you're getting serious about your fitness goals, and you want to find a workout routine you'll actually stick to. The colder months can get many of us into a rut where all we want to do is cuddle up under a cozy blanket and binge-watch our favorite shows. Now's the prime time to get back on track, and with this 5-step workout regimen on deck, you'll drop weight fast.

In order to achieve your weight loss goals, you'll need to prioritize strength training to sculpt lean muscle, torch calories, and boost your metabolism. Of course, cardio has its place and is linked to a variety of health benefits, but strength training is necessary if you really want to drop weight fast. Continue with your cardio, but be sure to incorporate these effective strength movements into your rotation.

Below is a workout that'll target your entire body and help jumpstart your fat loss journey. Are you ready to drop weight fast? Aim for 3 sets of the following exercises, and next up, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Dumbbell Front Squat

woman demonstrating dumbbell front squat in gym to drop weight fast

Begin this exercise by holding a pair of dumbbells up to your shoulders. Keep your core tight, push your hips back, and squat down until your quads are parallel to the ground. Then, drive through your heels and hips to stand back up, flexing your quads and glutes to finish. Complete 3 sets of 10 reps.

Related: Shrink Belly Fat Faster With These Walking Workouts, Trainer Says

Bodyweight Rows

fit woman demonstrating bodyweight row with suspension straps to drop weight fast

To perform the bodyweight row, grab the equipment that's available to you. It can be rings, it can be a bar, or it can be a TRX/suspension strap. If you're using a strap, make sure to use a neutral grip (palms facing you). If you have a bar, you can either use the pronated (palms overhand) or supinated (underhand) grip. Stick your feet forward, and lean back slightly to at least 45 degrees.

Keep your core tight and hips high, and pull yourself in by driving with your elbows towards your hips. Squeeze your lats and upper back hard to finish, then straighten your arms fully until your shoulder blades stretch at the bottom before performing another rep. Complete 3 sets of 15 reps.

Related: Foolproof Ways To Lose Weight Without "Exercising," Trainer Says

Incline Dumbbell Bench Press

man doing dumbbell bench press to drop weight fast

Begin this movement by lying down on an incline bench with a dumbbell in each hand. Hold them straight up above your body with your arms fully extended. Pull your shoulder blades back and down into the bench as you lower the weights toward your chest. Get a good chest stretch at the bottom, then press the weights back up to the starting position, squeezing your upper pecs and triceps at the top. Complete 3 sets of 10 to 12 reps.

Dumbbell Reverse Lunges

walking lunges with dumbbells to sculpt glutes

Hold a pair of dumbbells, and take a long stride backward with one leg. Firmly plant your heel down, then lower yourself until your back knee touches the ground. Push through with your front leg to come back up, then repeat with the other side. Perform 3 sets of 10 reps for each leg.

Overhead Rope Extensions

woman works on overhead rope extension with trainer, demonstrating exercise to drop weight fast

Gripping the rope attachment, take a step forward, and bring the rope above and behind your head. With your torso forward and arms straight, bend from your elbows until your biceps touch your forearms. Get a good triceps stretch in, then fully extend your arms, flexing your triceps to finish. Perform 3 sets of 15 reps.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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