'The more muscles you have to incorporate, the more calories you're going to burn because those muscles all require energy in order to work,' she says. She also notes that cycling requires you to use various muscles in your body-quads, hamstrings, glutes, and core, for starters-which once again translates to weight loss. Another popular one is indoor cycling, though this workout leans heavily toward cardio over strength training, Rilinger explains. High-intensity interval training, or HIIT, is one of the many styles you can do.

You need to take it down a notch-OK, several notches-before ramping back up to a higher intensity interval. This generally means going hard for a set interval of time (hence the name), followed by active rest, then going hard again. What's that? 'Any form of exercise where your heart rate spikes and then comes down repeatedly,' says Rilinger. The number one training method the experts turn to again and again for weight loss: interval training. Here are the types of exercise trainers recommend to get the most out of your gym (or park, or living room) time. These workouts tend to have a couple elements in common: They're generally high-intensity and they burn a lot of calories in a short amount of time. Keeping in mind the eating well and the sleeping enough, there are certain exercises and workouts that can be particularly useful in helping you lose weight or burn fat or change your body composition. Now that we've set the expectations a bit (sorry if it sounds a little womp womp-this stuff is complex!), let's get to the workouts. You may not have found an instructor you love yet, and that can make or break your goals. If you've tried one of the classes here and there and didn't really love it, don't give up on the sport or practice altogether. Below are 10 workouts that will help you reach your weight loss goal.

When you enjoy doing it you'll be more likely to stick with it. 'Finding a trainer or workout that makes you happy is actually really important to weight loss,' says Rilinger. You'll need to find a workout you genuinely enjoy if you have any hope of sticking with it.

Exercises for fast weight loss at home