Unlock Rapid Fat Burn with These Must-Try Functional Weight Loss Exercises!

Many American adults attempt to lose weight yearly, and exercising is one of the most common and effective strategies employed. Besides burning calories, which plays a key role in weight loss, exercise offers many other benefits, including improved mood, stronger bones, and a reduced risk of many chronic diseases. Functional strength training can lead to greater muscle strength, improved physical ability, and lower injury risk.

Understanding Functional Strength Training

Functional training focuses on movements that help you function better in your everyday life. Our bodies were designed to move in different ways categorized into human movement patterns. The purpose of training in each of these movements is to keep muscles functioning as they were designed. Many of us don’t utilize each of the movement patterns daily, especially if we’re chained to a desk, which makes it vitally important to train these movements intentionally. Functional training emphasizes multi-joint movements that mimic everyday movement patterns.

Benefits of Functional Strength Training

There’s plenty of research to support the health perks of functional strength training, including:

Greater Muscle Strength: Functional strength training involves resistance exercises, helping you build stronger muscles. Muscle strength is beneficial for anyone, regardless of age or ability level. It can help older adults prevent or improve frailty. A past review of 13 studies found that functional strength training is an effective approach to building muscle strength in older adults. In one of the studies in the review, frail older adults who performed a 12-week functional strength-training program saw significant improvements in leg strength (lower levels of leg strength are associated with frailty) than those who did not. Functional strength training also benefits athletes. In a study published in August 2022 in the Journal of Strength and Conditioning Research, young soccer players who participated in a 10-month functional strength-training program saw significant improvements in maximum strength, though not as much as players who did a traditional strength training program.
Improved Physical Ability in Older Adults: It’s common for people to lose strength and mobility as they age. Unfortunately, this can make daily activities difficult, if not impossible. Losing the ability to do the activities of daily living (ADLs), or routine tasks essential for independent living, can be unsafe and reduce your quality of life. By training the movement patterns you need to perform ADLs (walking, getting out of bed, dressing), functional strength training can help you stay active and independent as you age. In one study published in May 2023 in Life, older adults with mild cognitive impairment who participated in a 12-week high-intensity functional training program that included a strength component saw significant improvements in balance, stability, and ADLs. Meanwhile, those who received only general recommendations on the benefits of exercise saw no change. And the same review that found functional strength training builds muscle strength showed that two to three weekly sessions lasting 45 to 60 minutes can also produce significant improvements in balance and ADL ability.
Lower Injury Risk: Fitness professionals consider resistance training essential for reducing injury risk, particularly in athletes. A past study of 52 young soccer players found that those who incorporated two to three strength sessions into their weekly routine for 12 weeks experienced significantly fewer injuries than those who didn’t strength train.

Effective Functional Weight Loss Exercises

Here are some of the best exercises for weight loss, incorporating functional movements:

Walking

Walking can be a convenient way for many beginners to exercise without feeling overwhelmed or needing to purchase equipment. It’s also a lower-impact exercise, meaning it’s less likely to stress your joints. According to the American Council on Exercise, a 140-pound (65-kilogram) person burns about 7.6 calories per minute walking, while a 180-pound (81-kg) person burns about 9.7 calories per minute walking. A 12-week study of 20 women with obesity found that walking for 50-70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively. To get started, aim to walk for 30 minutes 3-4 times a week, gradually increasing the duration or frequency as you become more fit. If you were to add half an hour of brisk walking to your daily routine, you could burn about 150 more calories than you usually do each day. The faster and longer you walk, the more calories you burn. Walking is a great option if you’re new to regular exercise. Start with shorter journeys and build up to longer, more intense ones.

Jogging and Running

Although they seem similar, the key difference is that a jogging pace is generally between 4-6 mph (6.4-9.7 km/h), while a running pace is faster than 6 mph (9.7 km/h). The American Council on Exercise estimates that a 140-pound (65-kg) person burns about 10.8 calories per minute jogging and 13.2 calories per minute when running, while a 180-pound (81-kg) person burns about 13.9 calories per minute jogging and 17 calories per minute when running. Researchers have found that jogging and running can help burn visceral fat, commonly known as belly fat, which wraps around your internal organs and has links to various chronic diseases like heart disease and diabetes. To get started, aim to jog for 20-30 minutes 3-4 times per week. If you find jogging or running outdoors hard on your joints, try running on softer surfaces like grass. Many treadmills have built-in cushioning, which may be easier on your joints. Jogging is an aerobic exercise -- it uses oxygen. This can help you lose weight. A good jog can also raise something called your metabolic rate for up to 24 hours. So, you’ll be in fat-burning mode even after you’ve crossed your daily finish line. Done regularly, jogging can help boost your metabolism for a long period of time.

Cycling

Cycling is a non-weight-bearing and low impact exercise, so it won’t place much stress on your joints. The American Council on Exercise estimates that a 140-pound (65-kg) person burns about 6.4 calories per minute cycling at a speed of 10 miles per hour (MPH), while a 180-pound (81-kg) person burns about 8.2 calories per minute cycling at 10 MPH. Studies have also found that people who cycle regularly have better overall fitness, increased insulin sensitivity, and a lower risk of heart disease, cancer, and death than those who don’t cycle regularly. Although cycling is traditionally an outdoor activity, many gyms and fitness centers have stationary bikes that allow you to cycle while staying indoors. Cycling is another great way to lose weight, and it’s a low-impact, adaptable exercise. You can burn about 400-750 calories an hour riding a bike, depending on your weight, how fast you’re going, and what type of cycling you’re doing.

Weight Training

The American Council on Exercise estimates that a 140-pound (65-kg) person burns about 7.6 calories per minute of weight training, while a 180-pound person burns about 9.8 calories per minute of weight training. One 6-month study showed that doing 11 minutes of strength-based exercises three times per week resulted in an average 7.4% increase in metabolic rate. In this study, that increase was equivalent to burning an additional 125 calories per day. Another study found that 24 weeks of weight training led to a 9% increase in men’s metabolic rate, equating to burning approximately 140 more calories per day. Among women, the increase in metabolic rate was nearly 4% or 50 more calories per day. In addition, studies have shown that your body continues to burn calories many hours after a weight-training workout, compared with aerobic exercise. This type of exercise uses resistance to build strength and muscle. It not only helps you lose weight, but also helps you keep the weight off by building muscle. That'll help your body burn more fat. Try to do some strength training 3-5 times a week, for about an hour each time. Don’t forget to rest a day between every 2 days that you do it.

High-Intensity Interval Training (HIIT)

Interval training, more commonly known as high intensity interval training (HIIT), is a broad term for short bursts of intense exercise that alternate with recovery periods. Typically, a HIIT workout lasts 10-30 minutes and can burn many calories. One study of 9 active men found that HIIT burned 25-30% more calories per minute than other types of exercises, including weight training, cycling, and running on a treadmill. That means HIIT can help you burn more calories while exercising less. Numerous studies have shown that HIIT is especially effective at burning belly fat, which has links to many chronic diseases. To get started, choose a type of exercise, such as running, jumping, or biking, and your exercise and rest times. For example, pedal as hard as you can on a bike for 30 seconds, then pedal slowly for 1-2 minutes. Repeat this pattern for 10-30 minutes. High-intensity interval training (also called HIIT) is a type of workout that switches back and forth from intense physical activity to less-intense exercise. You shouldn't do it every day, but it's very effective for weight loss. You’ll burn more calories with HIIT than with steady cardio. The intense exercise keeps your body working and in fat-burning mode for up to 24 hours after your workout ends.

Swimming

The American Council on Exercise estimates that a 140-pound (65-kg) person burns about 9 calories per minute swimming at a crawl or moderate pace, while a 180-pound (81-kg) person burns about 11.6 calories per minute swimming at a crawl or moderate pace. How you swim appears to affect how many calories you burn. One study on competitive swimmers found that the most calories were burned during the breaststroke, followed by the butterfly, backstroke, and freestyle. Swimming is its low impact nature, meaning it’s easier on your joints. This makes it a great option for people with injuries or joint pain. It can be hard to be motivated to work out if your knees are achy or your back hurts. If you're in that boat, swimming is an ideal exercise. It's easy on your joints, you’ll use both your upper and lower body, and you'll get a good cardio workout. You’ll reap the benefits from the resistance of the water, too. If you swim for a half-hour a few times a week, you’ll lower your risk of heart disease, stroke, type 2 diabetes, and some cancers. It'll also bring down your bad cholesterol and blood pressure.

Read also: Weight Loss Guide Andalusia, AL

Yoga

While it’s not commonly considered a weight loss exercise, yoga burns a fair amount of calories and offers many additional health benefits that can promote weight loss. A 12-week study of 60 women with obesity found that those who participated in two 90-minute yoga sessions per week experienced greater reductions in waist circumference than those in the control group - by 1.5 inches (3.8 cm), on average. The yoga group also experienced improvements in mental and physical well-being. In fact, studies have shown that yoga can teach mindfulness and reduce stress levels. Most gyms offer yoga classes, but you can practice yoga anywhere, including from the comfort of your own home, as there are plenty of guided tutorials online. This is a practice that combines physical activity and meditation. It’s a popular way to practice mindfulness after a long day at work, too. But the benefits don’t stop there. Research suggests that over time, people who are overweight and do yoga at least once a week for 30 minutes lose weight and have lower BMIs. Folks who do yoga are also more mindful eaters, meaning they’re more likely to know when they're truly hungry and when they’re full.

Pilates

According to a study sponsored by the American Council on Exercise, a person weighing around 140 pounds (64 kg) would burn 108 calories at a 30-minute beginner’s Pilates class or 168 calories at an advanced class of the same duration. Although Pilates may not burn as many calories as aerobic exercises like running, many people find it enjoyable, which makes it easier to stick to over time. An 8-week study in 37 middle-aged women found that performing Pilates exercises for 90 minutes 3 times per week significantly reduced waist, stomach, and hip circumference, compared with a control group that did no exercise over the same period. Pilates may also reduce lower back pain and improve strength, balance, flexibility, endurance, and overall fitness. You can do Pilates at home or at one of the many gyms that offer Pilates classes. To further boost weight loss with Pilates, combine it with a balanced diet and other forms of exercise, such as weight training or cardio. Research says that Pilates -- exercises usually done on a mat or with various tools that emphasize core strength -- can make you stronger and help you keep a healthy weight. The intensity of a Pilates class depends on your needs. You can find some classes or demonstrations online or at your local gym.

Jumping Rope

If you’re looking for a cheap piece of workout equipment you’ll be able to take on trips, a jump-rope just might be for you. Jumping rope is a fantastic way to burn calories fast. In fact, you’ll burn more of them by jumping rope than walking on a treadmill for the same amount of time. You'll also work multiple muscle groups, from your core to your upper and lower body. Jumping rope can also improve your coordination.

Stair Climbing

Another low-cost, versatile exercise for weight loss is stair climbing. Although you could use a machine, all you really need for this exercise is a trusty set of stairs. Climbing just two flights of stairs every day can lead to 6 pounds of weight loss in a year. It can also add to the amount of good cholesterol in your blood and help keep your joints, muscles, and bones healthy.

Hiking

If you’re looking for a more adventurous way of losing weight, hiking might be the move for you. It usually involves walking in nature and avoiding the obstacles around you, like tree roots and rocks.

Functional Training Moves

Here are beginner, intermediate, and advanced functional training moves that will pack a punch!

Elevated Push-Up with Rotation

Use an elevated surface like a countertop to perform your push-ups. Place your hands shoulder width apart on the surface and step your feet back so that you’re on your toes and your body is straight in a plank position. Lower your chest toward the counter top until your elbows are bent at roughly 90 degrees. When you press back up to your starting position, reach one arm straight up toward the ceiling and rotate your body until your arms are straight and stacked. Alternate the direction that you rotate with each push-up.

Dumbbell Row

Bend your knees and hinge at the hips to get your back as close to parallel to the ground as you can. Exhale as you bend your elbows and pull the weight straight up toward your body.

Renegade Row

Place two dumbbells shoulder width apart on the ground and grasp the handles as you get into a plank position. Squeeze your abs and glutes tight as you row one of your elbows up until your wrist is next to your ribcage.

Deadlift

Sit your hips back into a squat (like you’re sitting in a chair). Lay on the ground with your feet hip width apart and knees bent. Hold a weight in front of you (sandbag, barbell, dumbbells, kettlebell(s)). Keep your back flat as you hinge at the hips to lower the weight. Hinge as far as you can keeping your back nice and flat. Rotate back to the front and stand.

Functional Strength Exercises for Weight Loss

Squats: Stand with your feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back. Keep your chest up and your back straight. Engage your core as you push through your heels to return to the starting position.
Romanian Deadlifts: Stand with your feet hip-width apart, holding a dumbbell or kettlebell in each hand. Hinge at the hips, and bend your knees slightly, lowering the weights toward the ground. Keep your back straight and chest lifted as you lower the weights. Push through your heels to stand up straight, squeezing your glutes at the top.
Lunges: Stand with your feet together and hands on your hips. Take a big step forward with your right foot, lowering your body until both knees are bent at 90-degree angles. Keep your chest up and your core engaged. Push through your right heel to return to the starting position. Repeat on the other side.
Pushups: Start in a high plank position with your hands shoulder-width apart and wrists under your shoulders. Lower your body toward the ground by bending your elbows, keeping them close to your sides. Keep your core engaged and back flat. Push through your palms to return to the starting position.
Dumbbell Rows: Hold a dumbbell in each hand and hinge at the hips, keeping your back flat and chest lifted. Bend your elbows and pull the weights toward your ribcage, squeezing your shoulder blades together. Keep your core engaged throughout the movement. Lower the weights back down with control.
Plank: Start in a forearm plank position with your elbows directly under your shoulders. Keep your body in a straight line from your head to your heels, engaging your core and glutes. Hold for 30 seconds to one minute.
Russian Twists: Sit on the ground with your knees bent and feet lifted off the ground, balancing on your sit bones. Hold a weight or medicine ball with both hands; arms extended in front of you. Twist your torso to the right, bringing the weight toward the ground next to your hip. Return to the center, then twist to the left side.
Step-Ups: Stand in front of a sturdy bench or step. Step up onto the bench with your right foot, driving through your heel. Bring your left foot to meet your right on top of the bench. Step back down with your right foot, followed by your left. Repeat on the other side.
Bicycle Crunches: Lie on your back with your hands behind your head, legs lifted off the ground, and knees bent at 90-degree angles. Bring your right elbow toward your left knee while extending your right leg straight. Switch sides, bringing your left elbow toward your right knee while extending your left leg straight. Continue alternating sides in a pedaling motion.
Burpees: Start standing with your feet hip-width apart. Drop into a squat position and place your hands on the ground. Jump your feet back into a plank position. Perform a pushup, then jump your feet back to your hands. Explosively jump into the air, reaching your arms overhead.

More Functional Training Moves

Lunge Matrix: Start with your feet together. Step out to the left and bend your left knee into a lunge while keeping that right leg straight. Sink your left glute down towards the ground. Come back to center and then lunge over to the right side.
Diagonal Chop: Grab a medicine ball or the handle of a Freemotion machine (with the weight of your choosing), for this move. Place your feet wide with the toes comfortably turned out. Start with the ball or handle in front of your right shoulder. As you rotate your torso down and to the left, use your core to bring the ball or handle down, across, and through a diagonal to your left hip.
Diagonal Press: With a set of free weights racked steadily on your shoulders, step out in a diagonal towards the right in a lunge position. Push your way back to standing and press the weights up overhead.
Kettlebell Swing: Using a medium-weight kettlebell, stand with your feet apart and toes slightly turned out. Hold the kettlebell down in between your legs with your palms facing towards you. As you hinge your hips back, let the power of your hips, glutes, and abs thrust the kettlebell up and forward. Let it swing back in between your legs as you hinge your upper body forward. Try not to use your upper body or neck. Does this remind you of picking up a kid? Great!
Bicep Curl in Lunge: Hold free weights at your side. Step one foot forward into a forward lunge with your back knee hovering above the ground. While in lunge, curl your palms up towards your shoulders.
Airplane: With the weights you used for the above exercise, hold them again at your sides. Pick one leg up and bring it off the ground and behind you so that your body looks like an airplane.
Tricep Extension in Airplane: Start with your arms at your sides. Keep your shoulders back. While holding your shoulders and hips parallel to the ground, bend the elbows. From there, straighten the arms and push them back into a triceps extension.
Pivot Lunge with a Row: Lunge out to at right diagonal, and pivot your feet so that right-to-left, your toes point in the same direction.
Squat with a Press: Stand with your feet hip-width apart, your chest up, and your abs engaged. Weights start at your side. Bend the knees into a squat position. As you come back up, curl your weights up to your shoulders and the press them up towards the ceiling as you stand.
Push-Up with a Hand Lift: Come into plank position (but feel free to do these on your knees!). With hands underneath your shoulders and your legs strong behind you, bend the elbows and slowly lower your body all the way down to the ground. Once you get there, pick up your hands from the floor, and then set them back down as you go into your next push-up.
Medicine Ball Diagonal Chop: Taking some inspiration from the moves we talked about earlier, grab a medicine ball or Freemotion handle and hold it at your right shoulder.
Deadlift: With a medium set of free weights, hinge at the waist into a deadlift letting the weights drop to your knees. Hinge at the waist and use your glutes, hamstrings, and abs to come back up to a standing position.
Chest Press in a Bridge: With only your head, neck, and shoulder blades on a bench and your legs off the bench into a bridge position, hold the free weights at your chest.
Step Up with a Curl to Press: Find a moderately high step or box. Start with the free weights at your sides. Step up onto the bench and as you come up, curl the weights up to your shoulders and into an overhead press.
Roll Downs: Start in a seated position with your knees bent and your feet flat on the ground. Pull in your lower abs and with the utmost control, slowly roll your upper body down towards the ground but not all the way touching.

Factors Affecting Weight Loss

It’s important to remember that weight loss is not a linear process, and it’s common to find yourself losing weight more quickly when you first start. How much weight you can expect to lose from exercise depends on several factors:

Starting weight: People with a higher starting weight typically have a higher BMR (Basal Metabolic Rate). This is the number of calories your body burns when performing basic life-preserving functions. A high BMR means you will burn more calories during activity and rest.
Age: Older people tend to carry more fat and less muscle mass, reducing their BMR. A lower BMR can make it more difficult to lose weight.
Sex: People assigned female at birth (AFAB) tend to have a greater fat-to-muscle ratio than those assigned male (AMAB), which can affect BMR. As a result, AMAB individuals tend to lose weight quicker than AFAB folks, even if each group consumes a similar number of calories.
Diet: Weight loss occurs when you burn more calories than you consume. Thus, a calorie deficit is essential to losing weight.
Sleep: Studies have found that a lack of sleep may slow the rate at which you lose weight and even increase your cravings for high-calorie foods.
Medical conditions: People with medical conditions like depression and hypothyroidism may lose weight at a slower rate.
Genetics: Studies have shown that weight loss has a genetic component, which may affect certain people with obesity.

Although most people want to lose weight quickly, experts often recommend losing no more than 1-2 pounds (0.5-1.36 kg), or approximately 1% of your body weight, per week. Losing weight too fast can have negative health consequences. It can result in muscle loss and increase your risk of gallstones, dehydration, fatigue, malnutrition, headaches, irritability, constipation, hair loss, and irregular menstruation.

General recommendations

To lose weight, you should aim to get at least 300 minutes of moderately intense activity each week. When you exercise regularly, you’re bound to get stronger, have better endurance, and improve your overall fitness. Like any workout routine, rest and recovery are essential in helping you see your desired results. In addition, the intensity of the workout will determine how many days/week you train.

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