Anaerobic Exercise Routine to Stimulate Weight Loss

When it comes to weight loss, there’s no substitute for a well-crafted calorie-restricted diet program.

However, studies suggest that combining aerobic and anaerobic exercises with a low-calorie meal plan can enhance your weight loss and help you achieve your best shape.

Losing weight through calorie deficit is fine, but you can also perform high-intensity cardio and resistance exercises to promote fat loss, bolster muscle, increase strength, elevate cardiovascular health, and improve physical appearance.

In this article, I’ve shared an anaerobic exercise routine for weight loss and maintenance. It will help anyone who wants to accelerate fat loss safely and effectively.

What are Anaerobic Exercises?

Exercises in anaerobic training involve performing at maximum heart rate for a very short duration. For example sprinting, during the sprints, you don’t focus on breathing; instead, you try to run as fast as possible for a short duration.

During anaerobic workouts, your body breaks down glucose that’s already there in your muscles for energy without using oxygen.1 The science behind anaerobic –

Anaerobic training has various pros and cons. For example, it boosts endurance and metabolism, enhances cardiovascular health, builds muscles, speeds up fat loss, and improves physique. However, it can also make you exhausted quickly, making it unsuitable for beginners and people with health issues.

Does Anaerobic Exercise Help Lose Weight?


You can perform anaerobic exercises to maintain and lose weight.

Here’s how:

  1. HIIT significantly reduced subcutaneous and abdominal body fat in overweight males and females after 15 weeks of training – according to a study published by the Journal of Obesity. 2Boutcher SH. High-intensity intermittent exercise and fat loss. J Obes. 2011;2011:868305. doi:10.1155/2011/868305 However, more studies using overweight individuals need to be carried out.
  2. Anaerobic training also has the after-burn effect or excess post-exercise oxygen consumption (EPOC). It means your body will burn calories at a fast pace even after 12 to 36 hours, depending on the intensity and duration of the workout. The EPOC will improve your basal metabolic rate (BMR) and help you maintain and reduce weight.
  3. Weightlifting, included in anaerobic training, also has promising effects on weight loss. A study suggested that resistance training is as crucial as aerobic training in reducing major cardiovascular disease risk factors, such as blood glucose and cholesterol. Moreover, it helps reduce fats and increases lean mass.3 Strasser B, Schobersberger W. Evidence for resistance training as a treatment therapy in obesityJ Obes. 2011;2011:482564. doi:10.1155/2011/482564

Most importantly, you should restrict your calorie consumption to accelerate weight loss. To reduce calorie consumption, I recommend interesting low-calorie veggies, fish, meat, and fruits in your diet regime. Some people can also follow an intermittent fasting lifestyle to increase their fat loss further.

I also suggest consulting a professional nutritionist or doctor to create a custom diet and workout program because everyone’s lifestyle and body respond differently.

15-Minute Anaerobic Exercise Routine for Weight Loss

  • Type of exercises: Bodyweight
  • Equipment needed: No
  • Frequency per week: 5 times a week
  • Rest between Circuit: 2 minutes
  • Perform each exercise for 15 seconds
  • Rest between exercises: No
Circuit 1Circuit 2Circuit 3Circuit 4
Jumping JacksSplit Jump SquatJumping JacksHigh Knees
Squat JumpsCrunchesMountain ClimberMountain Climber
Pushups Mountain ClimbingSquat JumpsBurpees
SquatsSquatsPushupsFlutter Kicks
BurpeesPushups LungesJumping Jacks
Mountain ClimbingFlutter KicksReverse CrunchesSplit Jump Squat
15-minute Bodyweight Anaerobic Training

Advanced 30-Minutes Anaerobic Workout for Fat Loss

Anaerobic Exercise

Here, I’ve shared three different plans, so depending on your choice, you can do one of them or all of them.

  1. Sprinting
  2. Rowing Machine
  3. Weight Lifting

You can also combine them on different days of the week to make a weekly workout routine.

30-Minute Sprinting for Fat Loss

This program involves performing 10 sprint rounds (each lasting 10 to 30 seconds) with 2 to 3 minutes of rest between them.

You can also perform low-impact exercises during rest time to maintain a good heart rate before sprinting with all effort. For example, you can do half burpees, lunges, ankle hops, mountain climbers, etc.

Breakdown of 30-minute sprint workout:

Sprint TimeInterval
30-second x 13-minute
20-second x 22-minute
15-second x 32-minute
10-second x 42-minute

Repeat this workout two times weekly, preferably outdoors.

30-Minutes High-Intensity Rowing Workout

The rowing machine is an excellent way to torch plenty of calories while bolstering your arms, back, shoulder, and core. It also helps stimulate fat loss, enhance cardiovascular fitness, and improve body composition.4 Shin, Ka-Young et al. “Effects of Indoor Rowing Exercise on the Body Composition and the Scoliosis of Visually Impaired People: A Preliminary Study.” Annals of Rehabilitation Medicine vol. 39,4 (2015): 592-8. doi:10.5535/arm.2015.39.4.592

You can pair sprinting and resistance training with rowing to achieve the best and take your fitness to the next level.

Here’s how you can perform a 30-minute high-intensity rowing workout:

Sprint TimeInterval
45-second x42-minute
30-second x 42-minute
20-second x 41-minute
15-second x 41-minute

Frequency/week: 1-2

30-Minute Weightlifting to Build Strength and Mass

Weight training doesn’t directly shed your excess pounds but strengthens bones, builds lean mass, and shapes your physique.

Research suggests pairing resistance exercises with a calorie-restricted diet and cardio exercises to achieve weight loss without losing mass or feeling weak.5 Miller, Todd et al. “Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial.” International Journal of Sport Nutrition and Exercise Metabolism vol. 28,1 (2018): 46-54. doi:10.1123/ijsnem.2017-0221, 6 Lopez P, Taaffe DR, Galvão DA, et al. Resistance training effectiveness on body composition and body weight outcomes in individuals with overweight and obesity across the lifespan: A systematic review and meta-analysis. Obesity Review. 2022;23(5):e13428. doi:10.1111/obr.13428

Here’s a 30-minute resistance training you can do three to six times a week:

Day 1Day 2Day 3
10 Overhead Presses x 26-8 Deadlifts x 310 Barbell Clean x 3
10 Landmine T-Bar Rows x 210 Close-Grip Bench x 210 Barbell Jammer x 3
10 Incline Bench Press x 310 Leg Press x 210 Barbell Curl x 2
10 Back Squats x 310 Seated Row x 310 Bent-over Side Raises x 2
10 One-arm DB Rows x 210 High Cable Fly x 210 Hip Thrust x 2

I recommend keeping the rest time between sets as short as possible to utilize the benefits of anaerobic training.

Difference Between Aerobic or Anaerobic Training

To understand which is better between aerobic and anaerobic exercises, let’s know the difference between these two.

NoAerobic WorkoutAnaerobic Workout
1It involves long, slow to moderate intense workouts for a longer duration, such as jogging.It involves short, fast, high-intensity exercises, such as sprinting.
2During aerobic exercises, your body uses energy from stored carbs, protein, and fat.Your body breaks down glucose for energy without using oxygen.
3You can do aerobic exercises six times a week.Anaerobic exercises can be taxing on your body, so you should not do them more than four times a week.
4It doesn’t burn as many calories as anaerobic workouts.It burns plenty of calories during and after the training because of its after-burn effect.
5One session of aerobic exercise can take one hour.The optimum time of one anaerobic exercise session should be 20 to 30 minutes.

Final Thoughts

Anaerobic Exercises are super helpful for enhancing cardiovascular fitness, shaping your physique, and improving your athletic fitness.

However, they can quickly tire you and make you feel out of breath. So, I do not recommend that everyone follow this program, especially beginners and people with health issues.

If you want to use any of the exercises I’ve outlined in this blog, I suggest doing it only after consulting with a skilled doctor who can assess your physique and guide you in the right direction.


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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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