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The #1 Strength Training Workout for Rapid Weight Loss, Trainer Says

Time is valuable, so you want to get the best result for the effort you put into your workout.
FACT CHECKED BY Alexa Mellardo

If you want to drop pounds and inches, there are certain basics you need to focus on. The top priority will be regular strength training. In addition, it's important to be mindful of maintaining a calorie deficit and getting in some serious cardio. We've also come up with the best strength training workout you can do to attain rapid weight loss. If we've motivated you with a solid plan, read on to learn the specifics, and get started as soon as possible.

Your regimen should consist of lifting heavy weights to build and maintain your lean muscle mass, but there are also other methods to incorporate for losing weight. One of the best strength training tools I strongly recommend for fat loss is the use of complexes. Complexes are a great way to burn calories and work on your conditioning in a short period of time. Since time is so valuable, you want to get the biggest result for the effort you put into your workout.

To get started with a complex, you will perform multiple movements back-to-back without putting the weight down. You can do them by using dumbbells, a barbell, or kettlebells, and they are simple to do at home if you have the equipment. In order to maximize results, your complex should consist of mostly compound movements. They are the most efficient exercises, as they will recruit more muscle groups and burn more calories.

Here's a sample complex we've put together that you can do with a barbell. Perform 3 to 4 sets of the following exercises back-to-back without putting the bar down, resting 60 to 90 seconds in between sets. You will achieve rapid weight loss with your efforts. And next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Barbell Row

barbell row for rapid weight loss
Tim Liu, C.S.C.S.

For the Barbell Row, grab a bar with a pronated (overhand) grip just slightly outside of your shoulders and stand up straight. Keep your core tight, and hinge at your hips so your body forms a 45-degree angle (while maintaining a neutral spine). Drive your elbows towards your hips, squeezing your back hard, then straighten your arms to get a full stretch in your shoulder blades before performing another rep. Perform 3 to 4 sets of 6 to 8 reps.

Related: Lose Your Gut in Your 40s With 5 Easy Strength Exercises, Trainer Says

Barbell Romanian Deadlift

barbell romanian deadlift
Tim Liu, C.S.C.S.

To perform the next movement for rapid weight loss, hold the barbell in front of you. Keeping your chest tall and knees soft, push your hips back while dragging the weights down your thigh. Once you get a nice hamstring stretch in, drive your hips forward, and squeeze your glutes to finish. Complete 3 to 4 sets of 6 to 8 reps.

Related: The 10-Minute Fat-melting Workout To Do for Results, Trainer Says

Barbell Front Squat

barbell front squat for rapid weight loss
Tim Liu, C.S.C.S.

To do the Barbell Front Squat, get right under the bar so it's placed directly on your front shoulders. Put your fingertips on the bar outside your shoulders, and bring the elbows forward so it's pointed in front of you. Lift the bar out of the rack, take a step back, and sit back onto your heels, squatting down to where your thighs are parallel to the ground. Drive yourself back up through the heels and hips, flexing your quads and glutes to finish. Perform 3 to 4 sets of 6 to 8 reps.

Barbell Overhead Press

barbell overhead press
Tim Liu, C.S.C.S.

For this exercise, hold the barbell up in front of your shoulders with your hands just slightly outside shoulder-width and your thumbs over the bar. Keeping your chest tall and core tight, press the bar up until your arms are fully extended, flexing your triceps and shoulders at the top. As you press the bar up, you can bring your head slightly forward so that it's in line at the end of the movement. Lower the weight back down under control to starting position before performing another rep. Complete 3 to 4 sets of 6 to 8 reps.

Barbell Reverse Lunges

barbell reverse lunges for rapid weight loss
Tim Liu, C.S.C.S.

Place the barbell on your upper back, and keep your chest tall and core tight. Take a long stride back with one leg until the back knee touches the ground, then drive through the heel of the front foot to come back up, flexing your quad and glute to finish. Perform all reps on one leg before switching over to the other. Complete 3 to 4 sets of 6 reps on each leg.

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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