Burn twice as many calories while strength training by doing this one thing.

If you are new to working out, or its been a while since you’ve exercised on a regular basis, don’t make the mistake of focusing all of your efforts exclusively on cardio, especially if your goal is to attain a lean, toned physique. 

The Right Workout For The Most Fat Loss

Strength training for fat loss

It’s been long established that strength training mixed with HIIT (high intensity interval training) is the fastest, most effective way to lose weight, shed excess body fat and create strong, lean muscle tone. Strength training is the key to building lean muscle mass, which in turn increases your metabolism, and burns more fat, even your body is at rest. This increased 24/7 ‘after burn’ effect of increased calorie burn is what will catapult your results, and only strength training delivers that result. 

The Two Best Diet Approaches to Support Your Strength Training Workouts

Best Diets For Fat Loss

Studies published in the International Journal of Sport Nutrition and Exercise Metabolism have shown that following a clean diet plan in conjunction with strength and resistance training is highly effective at burning excess body fat while at the same time preserving your lean muscle mass. Following an Intermittent Fasting program has also been shown to deliver impressive results while strength training. Pairing either diet plan with the right strength training program will deliver the best possible weight loss results in the shortest amount of time. 

The Tweak to Double - 2X - Your Strength Training Calorie Burn.

To unlock the power to burn 2X the number of calories while you strength train, follow a workout routine that has been designed to focus on doing maximum reps using a lighter weight. Most strength training programs actually take the opposite approach, focusing instead on lifting colossal weights for a small number of reps. Focusing on lighter weights is great news for beginners, or anyone new to strength training. The thought of trying to powerlift massive weight stacks is by far one of the most intimidating factors that keep people, and especially women, from getting started. 

BodyRock Beginner Bootcamp

Muscular endurance focused strength training (high reps / low weights) burns up to 2X more calories per workout than low reps with heavier weights. Additional studies have all come to the same conclusion. If you want to unlock the power of strength training and double down on your burn, follow a program that has been designed with this approach in mind. 

Kick Start Bootcamp

High reps and low weight is exactly how we’ve structured our Beginner Bootcamp 30 day program, and it’s the same approach we’ve taken in designing our Intro to Strength program. Instead of lifting extremely heavy weights for 1-5 reps at a time, we aim for 12-15 reps of most exercises using lighter weights or our Pink Thing resistance band. Your muscles should feel taxed and burning after you finish, and all of the extra calorie burning reps that you used to power through your muscle endurance strength training session will have effectively 2X’ed your burn. Because you aren’t reliant on super heavy dumbbells or a fully loaded barbell, you can also use resistance bands like our highly versatile Pink Thing resistance band, which can be used to mimic almost any strength training exercise that is typically done with traditional weights. You might notice that all of our coaches and trainers wear a specially designed weighted vest. Wearing the BodyRock weighted vest (start with the 6lb version) will add resistance to every move that your body makes, essentially optimizing any exercise, workout or movement with strength training benefits. You just snap in on and workout as usual. The extra burn will help shed fat and build lean muscle tone across your whole body. 

Increase the Calorie Burn with Compound Exercises

Compound Exercises

Finally, you can further increase your calorie burn by following workout programs that focus on compound exercises. Compound exercises are movements that target multiple muscle groups at the same time, as opposed to exercises that focus on isolating just one muscle group. The more muscles being targeted to work, the more efficient the workout will be at burning calories. All of our strength training and hiit workouts are designed with compound movements so that you get the biggest bang for your efforts. 


We’ve covered some important tweaks that can level up your workouts, even if you are just starting out. Here is a recap. The best workouts for fat loss, and to build lean, athletic muscle tone are strength training workouts mixed with HIIT. We have multiple beginner level workouts that will teach you this training method, and give you a great sweat session, all at a level of difficulty that was specifically designed for beginners, or those people that haven’t exercised in a while. Try our Beginner Bootcamp or Intro to Strength program, our Kick Start Bootcamp or our Sculpt and Burn series. You can find all of these workouts in BodyRockPlus (you can get a full year of unlimited access to all of our programs for just $69 with code: NY22). 

Now that you have the right workouts for delivering the results that you want, accelerate your results and burn even more calories by following the right diet plan that supports the best results from your training. We suggest our clean eating BodyRock Meal Plan or our Intermittent Fasting Plan - both plans take a common sense approach to meal planning, and they both align and support strength training / HIIT workouts. Having the right workouts for fat loss supported by the right meal plan will not just change your body, it will change your life.



1 comment

Excellent content!

Melissa Eikenberry January 06, 2022

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