Best Anaerobic Exercise Routine for Weight Loss

Out of myriad ways to lose weight, you should stick to the primary one, a calorie deficit, which means eating fewer calories than your body uses. Moreover, you can incorporate anaerobic exercises to accelerate weight loss and enhance overall fitness.

I’ve shared an anaerobic exercise routine for weight loss and maintenance in this article. So, whether you’re a male or female, you can do that if you want to shed some extra kilos, enhance cardiovascular fitness, and improve body composition.

What are Anaerobic Exercises?

Exercises in anaerobic training are highly intense and performed at 90 to 100 percent of maximum heart rate for a very short duration, typically for 15 to 60 seconds.

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

The various types of workouts included in anaerobic training provide various health benefits. For example, they boost endurance and metabolism, enhance cardiovascular health, build muscles, speed up fat loss, and improve physique.

Examples of the Best Anaerobic Exercises

The anaerobic training program can include any exercise that requires short bursts of intense energy. For example:

I’ve also created a brief article on anaerobic home workout training. So you can also check it out.

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 in the reduction of 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. And to reduce calorie consumption, you should eat low calories and high proteins foods, veggies, and fruits; and adopt intermittent fasting.

15-min Best Anaerobic Exercise Routine for Weight Loss for Beginners

Summary

  • Type of exercises: Bodyweight
  • Place to workout: At Home
  • Equipment needed: No
  • Frequency per week: 5 times a weeek
  • Rest between Circuit: 2 minutes
  • Perform each exercise for 15 seconds
  • Rest between exercise: No

Here’s the routine

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

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. Treadmill Run and Weight Lifting

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


30-min Anaerobic Exercise Routine – Sprinting

Summary

  • Number of rounds: 5
  • Duration for each round: 5 minutes (one extra minute reserve for each round)
  • Training days per week: 3 days a week

Round 1

  • 90 seconds jumping rope
  • 30 seconds sprints
  • Rest 3 minutes

Round 2

  • 10 Burpees
  • 30 seconds sprints
  • Rest 3 minutes

Round 3

  • 90 seconds pushups
  • 30 seconds sprints
  • Rest 3 minutes

Round 4

  • 90 seconds mountain climbing
  • 30 seconds sprints
  • Rest 3 minutes

Round 5

  • 90 seconds jumping rope
  • 30 seconds sprints
  • Rest 3 minutes

30-minutes Anaerobic Rowing Machine Workout

Summary

  • Number of rounds: 5
  • Duration for each round: 5 minutes (one extra minute reserve for each round)
  • Training days per week: 3 days a week

Round 1

  • 90 seconds Rowing
  • 15 reps Upright Row
  • Rest 2 minutes

Round 2

  • 90 seconds Rowing
  • 15 reps Burpees
  • Rest 2 minutes

Round 3

  • 90 seconds Rowing
  • 15 reps Mountain Climbing
  • Rest 2 minutes

Round 4

  • 90 seconds Rowing
  • 15 reps Squat Jump
  • Rest 2 minutes

Round 5

  • 90 seconds Rowing
  • 20 reps Pushup on knees if you couldn’t perform the standard ones.
  • Rest 2 minutes

30-min Anaerobic Exercise For Weight Loss – Treadmill Run & Weightlifting

Summary

  • Number of rounds: 5
  • Duration for each round: 5 minutes (one extra minute reserve for each round)
  • Training days per week: 4 days a week

Round 1

  • 10 Squats at 70-75 % of 1RM
  • 200 meters Run at 80 to 90 percent of your maximum heart rate
  • 3 minutes rest

Round 2

  • 6 Deadlift at 70-80% of 1RM
  • 200 meters Run at 80-90 % of MHR
  • 3 minutes rest

Round 3

  • 10 Bench Press at 70-80% of 1RM
  • 200 meters Run at 80-90 % of MHR
  • 3 minutes rest

Round 4

  • 10 Overhead Press at 65-75% of 1RM
  • 200 meters Run at 80-90 % of MHR
  • 3 minutes rest

Round 5

  • 10 Barbell Bent-over Row at 65-75% of 1RM
  • 200 meters Run at 80-90 % of MHR
  • 3 minutes rest

Which is better for you aerobic or anaerobic and Why?

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-moderate intense workouts for a longer duration, for example, jogging.It involves short, fast, high-intensity exercises, for example, sprinting.
2During aerobic exercises, your body uses energy from stored carbs, protein, 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 of one hour.The optimum time of one anaerobic exercise session should be 20 to 30 minutes.

I hope you have decided which one you should do. If not, let me help you. If you want to stay fit, active, and maintain muscles and weight, you can do aerobic training. And if you want to lose weight, boost endurance, and build lean mass, you can do various anaerobic exercises mentioned in this article.

References

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Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.