In the realm of the best cold plunges and at-home saunas, it’s near impossible to search for high-quality equipment and not land on Plunge. Born out of a garage in 2020, the brand has been at the forefront of innovation and design within the recovery space whether looking to cool down or heat up throughout the day.
Of course, though, when investing in cold plunge tubs or at-home saunas, you can expect to pay a pretty penny. As such, when you find worthwhile savings, it can be a true blessing in disguise. We’ve combed through the bookmarks, email blasts, and fine print to locate some of the easiest ways you can save with Plunge-branded recovery equipment. From shipping discounts, to yearly sitewide sales windows, helpful promotional codes, benefits packages, and more, here are our favorite ways to save.
Plunge Discount Code
Plunge Discount Code
Save on home saunas and ice baths from Plunge with military, healthcare worker, and first responder discounts. Additionally, flexible financing with Bread Pay allows you to pay over time with 0% interest for up to 24 months.
Get Discount Here
How to Find a Plunge Promo Code (2024)
If you’re looking to save XX percent off orders of some of the best home saunas and cold plunges on the market, you’ll need a keen eye when looking at Plunge. The brand does not have a dedicated ‘Deals’ page listed on their retail site, but there are still ways to get deals added to your cart prior to checkout. Here are some of our favorite ways to save on popular Plunge products.
1. HSA/FSA-Eligible Products
Looking to maximize your healthcare benefits? You may be able to use funds from your Health Savings Account (HSA) or Flexible Spending Account (FSA) toward your new cold plunge or at-home sauna. Thanks to the brand’s partnership with TrueMed, you can use these healthcare perks to cover these hefty expenses by following these four quick steps:
Select your preferred cold plunge or sauna profile.
Check out as a ‘Guest’ to ensure the TrueMed payment option appears (do not use Shop Pay).
Choose TrueMed as your payment method and enter your HSA or FSA account information accordingly.
Complete a short health survey to assess your eligibility.
2. Plunge Military and First Responders Discounts
Plunge also offers discounts for those in service. The brand’s “Military, Healthcare Workers, and First Responders” discount applies to current and former U.S. military, military spouses and dependents, as well as first responders including law enforcement, fire, and EMS.
To get up to $250 off Plunge purchases, you’ll need to claim your discount at the ‘Military & First Responders Discount’ link located at the bottom left corner of the Plunge homepage. From there, you’ll need your GovX ID to verify your service and then you’ll receive a single-use Plunge code to use at checkout. According to the brand, you are limited to one Plunge coupon code per day through this promo channel, but future purchases can be made by simply logging in with your GovX ID for a new code.
3. Available Financing
Adding a cold plunge or at-home sauna to your abode isn’t necessarily an impulse purchase. Due to the expenses tied to these recovery categories, you’ll likely want to plan out your finances before hopping onto plunge.com. However, the brand does offer financing through Bread Pay that can help alleviate some of the initial sting felt when trying to add these helpful tools to your arsenal.
Our tester sitting in the Plunge cold plunge tub
Once you’ve added your items to your shopping cart, you’ll be presented with the financing options via Bread Pay. These flexible financing plans will not impact your credit score, and payment plans are available (for qualifying buyers) with 0 percent interest for up to 24 months. Approval is based on your credit history and other factors. A down payment may be necessary depending on your evaluation, but you can pay off your balance early at any time without any penalties or fees.
Plunge Shipping Promotions
Plunge, as a brand, understands that high-quality cold plunge tubs and at-home saunas are heavy, robust pieces of equipment that can be a bear to deal with in terms of shipping. So, to give you a little bit of relief when completing your Plunge purchase, the brand holds a Free Shipping Policy that covers all of its offered products.
Our tester taking in a session with The Sauna from Plunge
It should be noted, though, that some buyers may still be subject to shipping fees if their location falls within Plunge’s parcel carriers’ “Beyond Area” sectors. These often rural and remote areas can pose a huge challenge to shipping companies, resulting in a non-negotiable fee to offset the costs of getting your recovery gear to its desired location. If you’re unsure if you fall within one of these areas, be sure to check your zip code here.
According to Plunge, “At Plunge, we’re thrilled to offer free shipping for cold plunge orders to the vast majority of our customers across the nation. Our goal is to ensure that your wellness journey starts smoothly without the added worry of shipping fees.” Of course, elevated delivery packages are available depending on how hands-off you want the experience to be, but these services can differ from product to product.
When Do Plunge Products Go On Sale?
Plunge does offer storewide sales throughout the year, oftentimes scheduled around major holidays or seasonal changes. Thankfully, we’ve gathered some of the best deals and savings from Plunge’s website to keep you informed year-round. Read below to save up on Plunge-branded gear (and other best home gym equipment) with these curated coupon codes:
Plunge, as a brand, has made a name for itself in the cold plunge market, now offering four different silhouettes dedicated to cold water immersion therapy. However, Plunge has expanded its lineup to the opposite end of the thermometer in recent years with the launch of its home sauna profile aptly titled, ‘The Sauna.’ While the product roster may be shorter than other brands on the market, here are some of our favorites we’ve regularly turned to when it comes to recovery and general wellness.
The Plunge XL
The Plunge XL
This ergonomic tub design sits at 27 inches tall, 73 inches long, and 32.5 inches wide giving taller and larger users ample room to lie down and relax in a soak. The Plug-and-Plunge design makes setting up and filling up simple — its water hookup works with a standard garden hose.
Shop The Plunge
The Plunge
The Plunge cold plunge tub is available in three variations — a tub-only model designed to be filled with ice, a ‘Pro Chiller’ model that regulates temperatures down to as low as 37 degrees Fahrenheit, or a ‘Chiller + Heater’ model best suited for athletes in colder climates. While you definitely pay for the luxuries such as an integrated filter, Plunge app connectivity, and even a built-in tub light, we’ve been hard-pressed to find a tub as effective and convenient as this silhouette.
This at-home sauna is built with durable cedar to withstand the harsh elements outside. Plus, it’s spacious enough to do a full workout right inside.
Shop Plunge
Plunge Home Sauna
The Sauna from Plunge is one of our favorite at-home saunas thanks to its weather-resistant cedarwood construction as well as its unique silhouette. The uniquely-high ceiling and angled back wall allow you to sit comfortably in a more natural position as you work up a sweat in the internal chamber capable of reaching temperatures as high as 230 degrees Fahrenheit.
Since 2020, Plunge has been a top retailer for large recovery equipment, even having their popular Plunge cold immersion tubs featured on the popular television series, Shark Tank. Nowadays, the brand has expanded beyond its original acrylic and fiberglass cold plunge tub with new inflatable profiles as well as an ‘All-In’ model that keeps the tub and external chiller in a single silhouette. Plunge also offers at-home saunas giving athletes the perfect chance to give contrast therapy a go from the comforts of their own abode.
The Sauna from Plunge internal heat rocks
One of the main reasons we hold Plunge amongst some of the most popular stores for recovery gear is their awareness when it comes to getting these (admittedly) large products in the hands of athletes. The brand offers free shipping on all purchases with the option to upgrade for premium services. Combine this perk with the deals and discounts listed above, and you could be well on your way to recovering in the lap of luxury.
FAQs About Plunge Discount Codes
Does Plunge have a military discount?
Yes! Plunge offers a $250 discount to current and former U.S. military, military spouses, and dependents. You’ll need to use your GovX ID to verify your affiliation and then use the single-use code provided.
Does Plunge have a first responders discount?
Yes! In addition to U.S. military, military spouses, and dependents, first responders can also get $250 off of their purchase with a GovX ID verification.
Does Plunge offer free shipping?
Yes, Plunge offers free shipping on all products with the option to upgrade to premium delivery services. However, the brand does note that its parcel carriers do have “Beyond Area” sectors where free shipping policies cannot apply due to the difficulty of getting items to these more remote locations. If you’re unsure if you fall within one of these areas, be sure to check your zip code here.
The 2024 Musclecontest Brazil Pro will be held on July 20-21, 2024, in Curitiba, Brazil. This event will feature two men’s and two women’s divisions that can award the winners 2024 Olympia qualifying spots. Only one of the 46 competitors in this event is from outside the host country.
2024 Musclecontest Brazil Pro Rosters
The lists for each division are below, with names in alphabetical order:
The Wellness division originated in Brazil and is featured in this event. The three athletes below are likely frontrunners for the win.
Daniele Mendonca
Daniele Mendonca is in her second pro season and already has Olympia experience. The 2023 Sin City Showdown Pro winner ranked 15th at the 2023 Wellness Olympia contest. This will be her first appearance of the 2024 season.
Simara Walter ranked fourth at the 2024 Toronto Pro Supershow, her second appearance of the season. She is a Masters competitor who has done well in the Open division but has yet to earn an Open win. This is her second pro season.
Hold on to your butts — the 2024 Olympics are right around the corner. This summer’s Olympic Games in Paris, France, begin on Jul. 26 and run through Aug. 11. This year’s weightlifting events, though, don’t kick off until Aug. 7.
If you’re a Parisian, this article probably isn’t for you. But if you’re trying to figure out how to watch weightlifting events at the 2024 Olympics, we’ve got you covered. This article will explain your viewing options and provide an overview of BarBend’s own in-house coverage.
Editor’s Note: BarBend is the Official Media Partner of USA Weightlifting.
2024 Olympics Weightlifting Schedule
Remember: The Games may kick off on Jul. 26 with the opening ceremonies — which will include all of the 2024 Olympians floating down Paris’ Seine river — but weightlifting events will not begin until Aug. 7.
Here’s a breakdown of the timetable for all weightlifting events at the 2024 Olympics. All times are listed in Eastern Standard Time and are subject to change:
Wednesday, August 7
9:00 a.m.: Men 61KG
1:30 p.m.: Women 49KG
Thursday, August 8
9:00 a.m.: Women 59KG
1:30 p.m.: Men 73KG
Friday, August 9
9:00 a.m.: Men 89KG
1:30 p.m.: Women 71KG
Saturday, August 10
5:30 a.m.: Men 102KG
10:00 a.m.: Women 81KG
2:30 p.m.: Men +102KG
Sunday, August 11
5:30 a.m.: Women +81KG
How To Watch Weightlifting at the 2024 Olympics
For viewers in countries other than the United States, refer to this document from the International Olympic Committee (IOC) to find out which organizations have broadcast rights in your country or territory.
American viewers (as well as anyone in territories belonging to or associated with the U.S.) have a couple different options when it comes to watching the 2024 Olympics live.
Whether you’re a cord-cutter who prefers streaming from the comfort of your couch (or bed) or you’re holding on to your primetime cable subscription, you can have all the action at your fingertips.
Cable Broadcasting
NBCSports will showcase their “Primetime in Paris” coverage nightly at 8:00 p.m. Eastern Standard Time.
NBChas published its complete cable broadcast schedule, which you can refer to at any time to learn what events are currently airing on NBC.
After verifying a cable subscription, cable users can also stream any Olympic event on NBCOlympics.com and on the NPC Sports app.
“We will also be posting daily listings that look two days ahead each day of the Olympics,” an NBC Sports representative tells BarBend. Those previews start Monday, Jul. 22, and you can find them here.
Streamers can watch all 329 medal events during the 2024 Olympics by subscribing to NBC’s streaming service, Peacock.
Peacock’s event streams include full replays at any time as well as bonus commentary content.
Peacock offers a variety of subscription options, including month-to-month rates starting at $7.99 (with ads).
“Peacock will feature all linear programming, full-event replays, originals, clips, and much more,” explains NBC Sports to BarBend.
Editor’s Note: NBC maintains exclusive live broadcast rights to the Olympic Games in the United States.
2024 Olympics Coverage by BarBend
As the leading name in strength sports news, BarBend is proud to offer extensive and up-to-the-minute written coverage of all weightlifting events at the 2024 Olympics. Readers can tune in to BarBend for written reporting of all the action from every weight class event as well as the medalists in each division.
You can also stop by our homepage at any time between Aug. 7 and 11 to check in on our all-in-one results page as the Games progress. Until then, we encourage you to whet your appetite by checking out our extensive pre-Paris editorial catalog.
Fans of Women’s super-heayweight Mary Theisen-Lappen (+81KG) can find her profile live on BarBend on Saturday, Jul. 20 at 12:00 p.m. Eastern Standard Time.
Editorial Coverage
BarBend is proud to offer a variety of different editorial articles and lead-up content ahead of the action in Paris. Feel free to check out any of our pre-Games lead-up content while the barbells are being loaded!
After a multi-year hiatus from the sport, Team North Korea rewrote weightlifting’s record books in 2023 and 2024. But they won’t be in Paris this August.
Years of bureaucratic corruption have led to the repeated diminishment of weightlifting at the Olympic Games. Correspondent Brian Oliver explains why some weightlifters will march in Paris under blank flags.
Many of the Olympic records in weightlifting stand unclaimed — for the time being. Here’s what the record book looks like before new names are inked in Paris this summer.
2024 Olympics Commentary by Weightlifting House
Our friends at Weightlifting House will also offer live video commentary of the lifting in Paris. While WH does not hold any broadcasting rights, founder Seb Ostrowicz and commentator Max Aita will conduct round-table “watch parties,” including discussions and commentary of each weightlifting event live and after the sessions wrap.
“We’ll be hosting daily previews and post-event recaps live on WH.tv,” founder and commentator Seb Ostrowicz tells BarBend.
You can tune in to the WH coverage by subscribing to Weightlifting House TV, which also contains behind-the-scenes promotional material and documentaries of the weightlifters who made it to Paris. A WH.tv subscription costs $9.99 per month.
The 2024 Patriots Challenge Pro Bikini division show is set for Saturday, July 20, 2024, in Las Vegas, NV. Promoter Tamer El Guindy will host the IFBB Pro League’s Bikini division. Eighteen competitors will face the fans and judges for the win.
The winner will earn a qualification to enter the 2024 Bikini Olympia, which is part of the 2024 Olympia in Las Vegas at the Resorts World Hotel on Oct. 10-13, 2024. No extra qualification will be awarded if the winner is already qualified.
The three early favorites to take the win going into the show are below.
Ashley Kaltwasser
Ashley Kaltwasser’s march to 50 career pro wins continues in her home city. The three-time Bikini Olympia champion is the defending champion of this contest, having won it in 2023.
Kaltwasser has won five pro shows in 2024. She is coming off her 48th victory at the 2024 Vancouver Pro. If Kaltwasser wins two more pro shows, she will become the first IFBB Pro League competitor ever to reach 50 victories in any division. She is already the only one to have eclipsed the 30- and 40-win milestones.
Tamekia Carter
This is Tamekia Carter’s third pro show of the 2024 season. She finished fourth twice, most recently at the Lenda Murray Atlanta Pro. Carter hopes to return to the Olympia stage by winning this contest to improve her 15th-place finish at the 2023 Olympia.
Yume Kurokawa
Yume Kurokawa is coming off a fourth-place finish at the 2024 TW Pro. This is her fifth contest of the 2024 season. Her best finish thus far was third at the 2024 Taiwan Pro. She has been a pro since 2019 but is still seeking her first pro win and Olympia qualification.
Losing weight is a numbers game. If you eat fewer calories and burn more calories for months at a time, you’ll end up lighter and leaner. However, weight loss takes precision. If you lose too much too quickly, you’ll end up fatigued and having burned your muscle mass. Move too slowly, and you’ll become discouraged and fall off.
A big part of the equation is moving more, and for that, we’ve outlined the best exercises for weight loss. The choices on our list are largely accessible, generally lower-impact, and compatible with many of the best weight loss programs. Further down, we outline considerations for weight loss and then answer some common FAQs.
About Our Expert
This article has been reviewed by Jake Dickson, CPT-NASM, USAW-L2, a certified personal trainer and CrossFit Level-1 instructor. He provided expertise and reviewed the research cited below to help ensure we’re providing accurate descriptions and recommendations.
Key Takeaways
The exercises that burn the most calories per hour to promote weight loss are running, jumping rope, and cycling. Aim for at least 300 minutes of activity each week for weight loss. (1)
Running has the potential to burn over 1,000 calories per hour, but many factors affect this number, such as how fast you run and how much you weigh.
Ultimately, exercises that burn the most calories and increase your heart rate are most effective for weight loss.
Nutrition is just as important when it comes to losing weight. You need to be in a caloric deficit if your goal is to lose weight. Make sure you consult a nutritionist to make sure your diet and caloric deficit are sustainable and healthy.
Top 9 Exercises for Weight Loss
Looking to lose weight? We have you covered with our expertly-curated list of the 9 best exercises for weight loss. We’ll elaborate on them below along with some thoughts on the role calorie-burning plays in weight loss.
Running
Jumping Rope
Cycling, Stationary
Rowing Machine
Swimming
Calisthenics
Jogging
Weight Lifting
Brisk Walking
Calories Burned Per Hour
The Mayo Clinic recommends that adults get at least 150 minutes (two and a half hours) and as much as 300 minutes (five hours) of moderate weekly exercise. (1) Make those hours count by learning which forms of exercise will deliver the highest caloric burn. We rounded up the nine best exercises for weight loss, and the chart below — sourced via Harvard Health — depicts approximately how many calories each can burn per hour. (2)
BarBend tester Jake Herod running outdoors.
First, a few notes:
The calories burned listed below are based on an hour of straight exercise.
Weight is a significant factor in your caloric burn. If you weigh less than 155 pounds, you’ll burn fewer calories. If you weigh more than 185 pounds, expect to burn more than what’s listed below.
Moderate and vigorous exercise is defined by your heart rate relative to your max heart rate. Moderate exercise is when your heart rate is at 50 to 70 percent of your max, while a heart rate between 70 to 85 percent of your max is considered vigorous exercise.
1. Running
Before the word “exercise” was a part of the human vernacular, our ancestors ran to escape predators, hunt prey, and return to shelter before sunset. Nowadays, running isn’t a necessity for survival, but it’s still a great way to elevate your heart rate. The health benefits of running for weight loss include stronger leg and core muscles, more aerobic (aka cardiovascular) capacity, and less stress and anxiety. (3)
The faster you run, the more calories you’ll burn, but that’s easier said than done. For example, few people can maintain a six-minute mile pace for an entire hour (which burns about 1,300 calories, per the above chart). If you’re new to running, your speed will be closer to a jog, which burns between 500 and 700 calories per hour, depending on your weight.
How to Start
Running is dummy-proof. Don’t worry about running mechanics or having the best shoes; just get outside (or hop on one of the best treadmills for running) and go. “Start slower than you think you need,” says BarBend expert and certified personal trainer Jake Dickson. “For heavier folks, bodybuilders, or those without running experience, the best method to acclimate to the demands of running is to perform high-frequency, low-volume runs.”
BarBend’s Jake Herod running on a motorized treadmill.
Dickson suggests starting with intervals: Alternate between 60 seconds of brisk walking and 20 seconds of jogging. As you progress, add seconds to your jogging time. For example, 60 seconds of walking the following week would be followed by 30 seconds of jogging the following week and then 45 seconds the week after.
2. Jumping Rope
You only need 5 square feet and one of the best jump ropes to start torching calories. Jumping rope is the third most effective exercise for burning calories, according to Harvard Health. (2) Other notable benefits include enhanced hand-eye coordination and stronger calf muscles.
How to Start
If you’re new to jumping rope for weight loss, try mimicking the movement without a rope. It sounds silly, but that’ll help you get comfortable with the movement mechanics, which include simultaneously hopping up and down while rotating your wrists.
Focus on maintaining slow rotations for a set period of time — try 10 minutes to start. Try to increase the speed of your skips until you can maintain a brisk pace for 10 minutes, and then try adding time to your jumping sessions. Once you’re comfortable, you can also add movements like crossovers and double-unders to make your jump rope workout more difficult.
3. Cycling
There’s more than one way to cycle for weight loss. You can hop on an exercise bike or dust off the mountain bike in your garage. Whichever option you choose, the benefits of cycling are the same: More leg muscle, improved cardiovascular (aerobic) health, and, of course, serious caloric burn (with stationary cycling being the most effective). (4)
How to Start
We suggest starting with one of the best exercise bikes at your gym since there’s virtually zero learning curve — just saddle up and start pedaling. There are recumbent bikes and stationary bikes that resemble standard bicycles. Either option is fine, but a recumbent bike requires you to pedal with your legs while sitting in a reclined seat; it’s less intensive and has almost no carryover to a real bicycle.
Our tester riding the Schwinn Airdyne AD7.
You can do intervals or maintain a constant pace for a set period of time, like 30 minutes to an hour. For intervals, we suggest setting a timer for 20 minutes and pedaling at a moderate intensity for 60 seconds, followed by 30 seconds of all-out effort. During the 20 minutes, you want your heart rate to be between 70 and 85 percent of your max. For the straight ride, maintain a heart rate of between 50 and 70 percent of your max for half an hour to an hour.
4. Rowing
If you have ever taken a CrossFit class, you’ve likely been subjected to the grueling experience of the erg (aka rowing machine). You sit down on the seat and drive with your legs to row the handle to your chest, fighting against the fan that makes each pull harder as the workout progresses. The result? About 750 to 850 calories burned per hour, though we doubt you’ll last that long.
Rowing for weight loss is a prime choice. You’ll tax major muscles (legs, back, and arms), build an elite cardio engine, and burn so many calories. It’s a relatively safe exercise, too, minimizing joint impact and locking into a single plane of movement. Simply put: There aren’t a lot of ways to hurt yourself on a rowing machine.
How to Start
Most gyms have rowing machines. If you’ve never used one, we suggest watching a video or reading an article on proper rowing form. It’s easy to learn, and you’ll pick it up quickly.
Our tester on the Original Series WaterRower.
From there, you’ll want to follow a rowing workout for beginners. There are many different types of workouts you can perform on an erg — sprints, intervals, marathons, you name it. However, we suggest starting with this 15-minute workout to get the hang of things.
Note: SPM stands for strokes per minute.
5. Swimming
Swimming may be the lowest-impact exercise on this list. Compared to running and cycling, your joints experience zero impact as you glide through the water, making it a great exercise for seniors or athletes looking to minimize injury risk during their off-season.
It’s still one hell of a workout, though, burning between 700 to 800 calories per hour of vigorous swimming and working nearly every muscle in your body, from your back to your legs to your shoulders. The only hang-up? You do need access to a pool, so it’s not as accessible as the other workouts on this list.
How to Start
First, find a pool (duh, right?). Next, devise a swimming strength workout. This doesn’t have to be complicated. Try setting a timer for 20 minutes and performing as many laps as possible, resting as needed. And try different strokes to target different muscles.
6. Calisthenics
Calisthenics is a type of training in which you perform various bodyweight exercises to strengthen your muscles — think pull-ups, push-ups, air squats, lunges, and more. Depending on your experience level, you can scale calisthenics to be easier or harder (more on that below). Vigorous calisthenics burns between 600 and 700 calories per hour.
The main benefits of calisthenics training include convenience (no equipment required) and a focus on compound (multi-joint) movements to tax multiple muscles at once. You can also easily adapt your calisthenics program to accommodate a variety of ages and experience levels.
How to Start
You’ll want to start by finding and mapping out a workout plan. You should answer these questions: How many days a week will you train? What muscles will you work on each day? What exercises are hardest? (You’ll want to to do those first.). How will you progress each week? (Usually, you’ll do more reps.)
BarBend’s Jake Herod performing the assisted push-up exercise.
From there, choose your exercises. If you’re new, stick to easier variations, like assisted pull-ups using a band and push-ups from the knees. Any progression is good, so don’t beat yourself up if you need to start with the “easier” exercise.
7. Jogging
There isn’t really a difference between jogging vs. running. They’re the same exercise, but jogging usually refers to running at a slower speed — Nike cites jogging speed to be between 4 to 6 miles per hour. (5)
The benefits of jogging are the same as running: Better cardio, stronger legs, and reduced feelings of anxiety. (3) Jogging and strength training can even go hand-in-hand to improve your lifts. You won’t burn as many calories since you’re running slower, but you can still expect to torch between 570 and 670 calories per hour.
How to Start
Decide if you’ll jog outside or inside on one of the best treadmills. You can always alternate between jogging outdoors or in your home. We suggest following Dickson’s running advice from earlier in this article: Alternate between 60 seconds of brisk walking and 20 seconds of jogging. The next week, increase your jogging time to 30 seconds and then 45 seconds the week after.
8. Weight Lifting
Although lifting weights doesn’t burn as many calories as other exercises on this list — only 400 to 500 per hour — it can have a long-lasting effect on one’s ability to lose and keep weight off.
“Weight training is perhaps the most valuable use of your time in the gym if you’re trying to lose fat,” says Dickson on weightlifting for weight loss. “Lifting accomplishes what aerobic exercise alone cannot; it helps you to build muscle… too much cardio coupled with a low-calorie diet and no strength training is a recipe for muscle loss.”
Our tester deadlifting the Iron Bull BP Plates.
Muscle tissue burns more calories than fat at rest, according to the Mayo Clinic, so the more muscle you have relative to body fat (known as body composition), the more calories you’ll burn at rest daily. (6) The difference is admittedly marginal, so while more muscle mass will, over time, help you shed fat more easily, you should still track your calories and focus on burning calories through increased activity.
As for how often to lift? “By incorporating two or three lifting sessions per week — and keeping your protein intake high — you can spare your lean tissue while shedding fat, provided you stick to your calorie deficit,” Dickson adds.
How to Start
If you’ve never lifted weights, we highly recommend finding a personal trainer and working with them to learn proper lifting technique and how to structure a workout program. They can teach you some of the best dumbbell exercises, barbell exercises, and bodyweight exercises — and they all require practice to master.
Next, you’ll want to ensure you have access to the right equipment. If you’re joining a gym, then you’re probably covered. Nearly any big box gym has all the tools you need to start. If you’re looking to build a home gym, we suggest buying a set of the adjustable dumbbells, a top-notch barbell (buy once, cry once!), and a pair of weightlifting shoes.
9. Brisk Walking
Does walking help you lose weight? Absolutely. Walking an average of 10,000 steps daily helped me lose 30 pounds over a year. Although it doesn’t burn as many calories as intense exercise like cycling, swimming, or running, walking is easy to do and stick with.
Walking isn’t vigorous or tiring, so you can do it often. It takes time and effort, but once you learn to incorporate more walking into your day, you’ll consistently burn more calories. Reaping the benefits of walking requires no gym membership or equipment, and it’s a great exercise for anyone of any age since it doesn’t strain your heart or joints compared to more intense exercise.
How to Start
There is zero learning curve to walking, though you may need some assistance learning how to incorporate walking into your day in a habit-forming and sustainable way.
A few suggestions are:
Schedule a walk at the same time every day. This can be for 30 to 45 minutes in the morning or after dinner.
Walk and talk. Commit to walking any time you’re on the phone. If you work from home, move most of your meetings to phone calls. Your step count will soar.
Track your steps. A 2020 meta-analysis found that tracking one’s steps led to more short- and long-term activity. (7)
Other Considerations for Exercise for Weight Loss
Losing weight boils down to expending more energy (calories) than you consume. The best way to achieve and maintain sustainable weight loss is to simultaneously reduce your input (i.e., calories) and increase your energy output (i.e., exercise). Below, we go over three major factors to consider during your weight loss journey.
Stay Consistent With Working Out
Former U.S. Senator and hall-of-fame basketball inductee Bill Bradley once said: “Ambition is the path to success. Persistence is the vehicle you arrive in.” You won’t execute your diet and training program perfectly every day. However, a missed workout or a high-calorie meal won’t blow up your progress if you don’t let it.
“Over the course of, say, a month, one or two off-track days don’t move the needle very much,” says Dickson. “You should notice a consistent gradual trend provided you’re sticking to your diet plan and exercise routine overall.”
Our BarBend tester on the Schwinn 810 Treadmill.
You especially want to consider consistency when creating fitness goals and building a workout program. For example, if you want to lose 20 pounds, you’ll see better long-term success if you take a slow-and-steady approach of losing 1 pound weekly. Your caloric deficit won’t be as aggressive (only a few hundred calories), so you won’t feel as fatigued or restricted. As for your workout program, be realistic about how often you can and want to train. A six-day workout split may seem intense and effective, but it won’t do you any good if you skip half your workouts.
When creating a program, consider the FITT principle: frequency (how often), intensity (how hard), time (how long), and type (what activity). If you play a sport or have other hobbies outside of lifting, a three-day or four-day split may be more manageable for you. That’s fine — just ensure you’re training with the right intensity and frequency (more on that below).
Below are some other tips from Dickson that you can follow to help you stay consistent with your training and eating.
Weigh yourself once weekly, on the same day, after using the restroom in the morning but before eating or drinking.
Take progress pictures monthly. Visual changes are hard to identify in the short term, but looking back on a photo of where you started can help you remember how far you’ve come.
Don’t throw the baby out with the bath water. If you have a day where things go off track, don’t resign yourself to impulsive eating or skipping your workout altogether. One high-calorie meal, a few alcoholic beverages, or a brief workout aren’t worth worrying about as long as you get back on track quickly.
Decide How Often To Work Out
At this point, you’re probably asking yourself, “How many days a week should I work out?” Really, you can work out every day — a workout being a weight-training session, a run, a walk, or even a bout of stretching. You can and should move in some way daily to keep your energy expenditure high.
“Personally, I’ve had success managing my own weight and helping my personal training clients by taking an approach centered around ‘littles’ and ‘lots’,” Dickson explains. “You don’t need to grind yourself to dust in the weight room six days a week to lose weight. Performing lots of ‘easier’ exercise, such as walking, housekeeping, gardening, or playing recreational low-impact sports is a stellar way to burn piles of calories without feeling fatigued, run down, or straining your joints too much.”
BarBend’s Jake Herod deadlifting with the Hades deadlift bar.
When discussing weight training specifically, how often you train (exercise frequency) is less important than ensuring you target your muscles with the appropriate total volume. In 2021, researchers published a paper outlining tenants of training for hypertrophy (aka muscle growth). Notably, the researchers said that training a muscle group multiple times per week versus a single time per week has the same muscle-building effects, as long as the overall volume is the same. (8) As for how much volume you need, aim for 10 sets per muscle weekly. How you want to get there is entirely up to you.
“For a blanket recommendation, says Dickson, “I suggest starting with three vigorous resistance training sessions coupled with five to seven low-intensity cardio sessions, which can range from the activities outlined above to simply hitting your daily step count.”
Don’t Forget Your Diet
You can train harder than ever, but if you’re not paying attention to what and how often you’re eating, you’ll be spinning your wheels in the mud.
To lose weight at a sustainable and healthy rate, we suggest subtracting 500 calories from your maintenance level of calories. Or you can plug some basic info into BarBend’s macro calculator to find your ideal macros for fat loss and muscle gain. Also, we suggest consulting with a dietitian to help you construct a plan to achieve a healthy weight.
Macronutrient Calculator
Age
Sex
Height
Weight
Goal
Activity Level
Adjust Protein
Total Calories: Per Day
Your Daily Macronutrients:
Recommended Daily
Protein
(g)
Carbs
(g)
Fat
(g)
“When it comes to weight loss diets, there are only a handful of things that matter: Your total daily calorie intake andhow much protein you consume each day,” says Dickson, who cites a landmark study from 2020 on different types of diets. The study included over 100,000 participants and tells us that most types of diets work similarly well as long as they create adherence to a calorie deficit. (9)
“I’m a big proponent of a high protein intake while following a weight loss regime,” says Dickson, who praises protein for its ability to help you feel fuller and preserve muscle mass. “As long as you’re holding true to a calorie deficit and upping your protein intake, you can assemble your weight loss diet to suit your needs and preferences.”
Final Word
Losing weight and burning belly fat takes time and a multi-pronged approach to managing your energy balance by choosing the right exercises, practicing proper recovery, and eating in a caloric deficit.
This list of the best exercises for weight loss can provide multiple avenues to explore as you begin your weight loss journey. Remember, though, that sustainable fat loss for athletes and non-athletes alike takes time, commitment, and a healthy balance of cardio and strength-training exercises, not to mention a healthy diet of whole foods. There’s no magic bullet or one right path to weight loss, so be patient, listen to your body, and give yourself plenty of grace as you ease into a routine.
FAQs: Best Exercises for Weight Loss
What workouts burn belly fat?
No specific form of exercise burns belly fat — spot fat reduction is a myth. To burn belly fat, you need to consistently be in a caloric deficit, which is achieved by consistently exercising, eating the correct portions, and staying generally active. Honestly, just try walking more.
Is it true that your body will continue to burn calories 24 hours after a HIIT workout?
Technically, yes. High-intensity interval training will raise your metabolic rate, leading to more calories burned. However, one study that looked at the phenomenon noted that the effect was non-statistically significant. (10) In short, don’t lean on HIIT training to aid your fat-burning efforts or weight loss goals. Adherence to regular exercise and a smart diet plan is all you need.
Is exercising 30 minutes a day enough to lose weight?
Yes… although that depends on how many calories you’re burning daily versus how many calories you’re consuming. If you’re eating in an intentional deficit, then the extra 210 minutes of movement per week will certainly help you lose weight and keep it off.
What workout burns the most fat?
No particular workout burns more fat than another. Some do, however, burn more calories. Running at a six-minute-mile pace torches the most calories — about 1,300 per hour.
How can I lose 5 pounds quickly?
Move more and eat less. If you’re eating a caloric deficit of 500 calories, try eating in a 1,000-calorie deficit. Also, try to walk between 10,000 and 15,000 steps per day. Be warned, though, that while many can handle this protocol, it is extreme. Don’t try this for more than one month and always consult with a doctor before trying a new diet.
Can I lose noticeable weight in two weeks?
Not really. If you ate in a 1,000-calorie deficit, you’d lose an average of 2 pounds per week, so 4 pounds in two weeks. For most people, that amount of weight loss won’t yield any noticeable physical changes.
What are some low-impact exercises to burn calories?
The best low-impact exercises to burn calories on the list above are cycling, walking, and swimming.
References
Exercise: How much do I need every day? (2023, July 26). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
Harvard Health. (2021, March 8). Calories burned in 30 minutes for people of three different weights. https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights
Oswald F, Campbell J, Williamson C, Richards J, Kelly P. (2020). A Scoping Review of the Relationship between Running and Mental Health. Int J Environ Res Public Health. 17(21):8059.
Ozaki H, Loenneke JP, Thiebaud RS, Abe T. (2015). Cycle training induces muscle hypertrophy and strength gain: strategies and mechanisms. Acta Physiol Hung; 102(1):1-22.
What’s the difference between running and jogging? (n.d.). Nike.com. https://www.nike.com/a/running-vs-jogging-benefits
Metabolism and weight loss: How you burn calories. (2022, October 8). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508
Chaudhry, U.A.R., Wahlich, C., Fortescue, R. et al. (2020). The effects of step-count monitoring interventions on physical activity: systematic review and meta-analysis of community-based randomised controlled trials in adults. Int J Behav Nutr Phys Act; 17:129.
Schoenfeld, B., Fisher, J., Grgic, J., Haun, C., Helms, E., Phillips, S., Steele, J., & Vigotsky, A. (2021). Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA. International Journal of Strength and Conditioning; 1(1).
Ge L, Sadeghirad B, Ball G D C, da Costa B R, Hitchcock C L, Svendrovski A et al. (2020). Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults: systematic review and network meta-analysis of randomised trials. BMJ; 369
Greer BK, O’Brien J, Hornbuckle LM, Panton LB. (2021). EPOC Comparison Between Resistance Training and High-Intensity Interval Training in Aerobically Fit Women. Int J Exerc Sci ;14(2):1027-1035.
British powerlifter Jonathan Lewis has been flying under the radar until now, but he burst onto the international scene in dramatic style at the 2024 Euro Muscle Show (EMS) in Amsterdam. He has been lifting since 2019, but up until this event, he had only competed at a local and national level.
Coming into the EMS, Lewis’ best deadlift in competition was the 332.5 kilograms he had set at the 2024 British Junior Championships on March 19. This was a 17.5 kilogram personal best at the time — a huge increase — so there was no foreshadowing of this colossal world record attempt.
Lewis opened his deadlift at 330 kilograms, only 2.5 kilograms shy of his competition best. He then asked for 355.5 kilograms for his second attempt. Unfortunately, it did not come off as Lewis seemed to time the pull initiation incorrectly, and his center of gravity shifted backward, upsetting his balance. Lewis tried it again on his final attempt, hitting it right this time.
Check out the lift below, courtesy of the International Powerlifting Federation (IPF) Instagram page:
Using only a lifting belt to assist him, Lewis approached the platform. He took a while to set up, gripping the barbell in a mixed grip several times before standing again briefly before addressing the bar again. When he finally started the lift in earnest, it moved from the platform well, typical of conventional deadlifts. The lockout was nearly as fast, though, which is less typical.
The lift was passed two to one, with the center referee giving a red card failure for soft lockout. In the IPF, in addition to voting yes or no with the white and red lights, the referees give a colour code to indicate the type of failure. On deadlifts, the red card is always for insufficient lockout.
The Junior raw deadlift record previously belonged to Polish deadlift specialist Krzysztof Wierzbicki, who set it at the dawn of international classic powerlifting in the IPF, the first Classic World Championships in Suzdal, Russia, in 2013, making it one of the longest-standing records in the IPF.
2024 IPF Euro Muscle Show Results — Jonathan Lewis (UK), 93KG
This was Lewis’ final year in the Junior category. He is not on the roster for the 2024 IPF World Junior Championships in Malta in August, so it’s unclear where or when he will next compete.
The Open raw deadlift world record in the 93KG class is 373.5 kilograms, so Lewis still has some way to go to collect that record. However, with his current rate of progress, it might not be that long before he challenges it.
History was made on the third day of July 2024, when German strongwoman Sandra Bradley posted a video on her Instagram page showing her lifting the legendary Fullsterkur Stone — the 154-kilogram (340-pound) stone on Djúpalónssandur beach at the foot of the Snæfellsnes peninsula in Western Iceland, between Reykjavík and the Westfjords.
Weighing in at 78 kilograms, Bradley’s stone hoist was nearly twice her body weight. She gripped the stone, lacing her fingers as her arms embraced its midsection. She lapped the stone with clean technique before adjusting her grip to stand up. Check out Bradley’s lift below:
Fullsterkur translates to “full strength.” It is the heaviest of the four Dritvík Stones, which weigh 23 kilograms (the Amlóði stone), 54 kilograms (the Hálfdrættingur stone), 100 kilograms (the Hálfsterkur stone), and 154 kilograms (the Fullsterkur stone). Per Bradley, “The challenge was to load them onto a plinth at around knee-hip height.”
In 2019, Bradley could not hoist the Fullsterkur stone. Four years later, “I made my way back to the land of fire and ice, this time without Liefia. I became the first woman ever to lift the Fullsterkur Stone.”
Even upon her return to Iceland, Bradley engaged with different grips on the Fullsterkur stone for two hours — what she called a “cuddling session.” Eventually, she found her optimal grip around the stone’s “smooth like silk” surface.
“Stone lifting is such an amazing test of strength and skill,” Bradley expressed. “The process of figuring out how to lift heavy, oddly shaped rocks is one that I really enjoy. I can only hope to be able to inspire many more women to go out to find the strongest version of themselves.”
The 2024 Chicago Pro will take place on the weekend of July 19-20, 2024, in Chicago, IL, featuring 130 pros across nine IFBB Pro League divisions. Contest Promoter Tim Gardner will award 2024 Olympia Weekend qualifications to the winners of those contests if they have not already qualified.
2024 Chicago Pro Rosters
The rosters for all nine divisions are below, with names in alphabetical order:
2023 Chicago Pro champion Justin Shier is not attempting a title defense in 2024. None of the Men’s Open competitors in the 2024 lineup have qualified for the 2024 Olympia going into this contest. Below are three of the top contenders for Shier’s vacated throne:
Hassan Mostafa
Egypt’s Hassan Mostafa is coming off a sixth-place finish at the 2024 Toronto Pro Supershow. He was clearly off the mark compared to his other pro show appearances.
He ranked 11th at the 2023 Olympia and has won three pro shows. His most recent win came at the 2023 Vancouver Pro. He last competed at the Chicago Pro in 2021 to a sixth-place finish.
Tim Budesheim
This is Tim Budesheim’s fifth show of the calendar year. His most recent show was the 2024 Vancouver Pro, where he finished second to winner John Jewett.
Budesheim most recently competed in the Chicago Pro in 2022, finishing fourth overall behind champion Antoine Vaillant. Budesheim has been in the mix for the win in several competitions since turning pro in 2019 but has not yet won a pro show or qualified for the Olympia.
Nathan Epler
This is Nathan Epler’s second time competing in the Men’s Open division. The 2019 NPC Junior Nationals champion was in the 212 division before this season. His highlight in that category is his 2021 New York Pro win. He ranked fifth at that year’s Olympia.
How To Watch the 2024 Chicago Pro
The 2024 Chicago Pro pay-per-view livestreamis available here. All nine divisions will be aired live. Replays of the events will be available after the show concludes.
Kristoffer Berner is still on the competitor list for this event. He passed away the week before the show at the age of 42. The cause of his death is still unknown at the time of this article’s publication.
Looking for a quick and scrumptious dinner that brings all the cozy flavors of fall right to your kitchen?
This Sheet-Pan Maple-Dijon Sausage and Fall Veggies recipe is just what you need!
With golden brown sausage, tender Brussels sprouts, and sweet potatoes tossed in a sweet and tangy maple-Dijon sauce, this dish is perfect for busy weeknights or a heartwarming family meal.
Ingredients:
12 oz. (340g) smoked turkey sausage, sliced into 1/3-inch thick slices (or use beef, pork, chicken)
16 oz. (450g) sweet potatoes, peeled and diced into 3/4-inch cubes
16 oz. (450g) Brussels sprouts, trimmed and halved
1/2 medium red onion, roughly sliced
1 tablespoon minced garlic
2 tablespoons olive oil
1 teaspoon Italian seasoning or Herbes de Provence
1/2 teaspoon salt and freshly ground black pepper
1 tablespoon chopped parsley, for garnish
1 tablespoon parmesan shavings, for serving (optional)
For the sauce:
1/3 cup maple syrup
1/3 cup Dijon mustard
Instructions:
Preparation: Preheat your oven to 400ºF (200ºC) and lightly spray a large sheet pan with cooking spray. Spread the diced sweet potatoes and halved Brussels sprouts evenly on the sheet pan. Arrange the Brussels sprouts cut side down to ensure a beautiful golden sear.
Initial Roasting: Drizzle the veggies with olive oil, then sprinkle with Italian seasoning, salt, and pepper. Roast in the preheated oven for 15 minutes.
Making the Sauce: While the veggies are roasting, prepare the sauce by combining maple syrup and Dijon mustard in a mason jar. Shake well to mix thoroughly.
Adding Sausage and Vegetables: After the initial roasting, remove the sheet pan from the oven. Add the sliced sausage, minced garlic, and red onion to the pan. Drizzle half of the maple-Dijon sauce over everything, toss to combine, and spread the ingredients out in a single layer. Return the sheet pan to the oven and roast for an additional 15 minutes, until the veggies are tender and the sausage is heated through.
Final Touches: Once out of the oven, drizzle the remaining sauce over the sausage and veggies, and toss to coat evenly. Sprinkle with chopped parsley and optional parmesan shavings. Serve immediately and enjoy!
Tips for Best Results:
Salt Moderation: Use salt sparingly on the veggies initially, as the sausage already contains salt.
Veggie Variations: Swap Brussels sprouts with broccoli florets or sweet potatoes with diced butternut squash for a delicious twist.
Make-Ahead Prep: Cut and store the veggies in an airtight container in the fridge for up to two days. Prepare the sauce and refrigerate until ready to use.
This quick and easy Sheet-Pan Maple-Dijon Sausage and Fall Veggies recipe brings together the perfect blend of flavors for a delightful and hassle-free dinner.
Try it tonight for a cozy, heartwarming meal that’s sure to become a family favorite!
If you’re aiming to boost your performance in CrossFit competitions, developing explosive power is essential.
Dan Miller, an Olympic strength coach with experience coaching at 10 World Championships and helping a master’s athlete secure third place at the CrossFit Games, has crafted a series of exercises designed to enhance your explosiveness, strength, and technique.
Here are 15 exercises to incorporate into your training routine. You can also watch the full video below.
1. Double Unders
Pogo Hops Pogo hops are a great way to build the foundational explosive power needed for double unders. Focus on keeping your heels elevated and jumping from the ankles.
Staggered Pogo Hops Add variety with staggered pogo hops, which improve coordination and balance.
Timed Double Unders Practice double unders in timed intervals to build endurance and rhythm.
2. Barbell Cycling
Pump Snatches Start with the bar and focus on finding a rhythmic pump motion. This helps in maintaining a consistent bar path and improving your snatch technique.
Dane Snatch A variation where you go below the knee, emphasizing knee and hip extension. This drill enhances your ability to cycle the bar efficiently.
3. Sprinting
Resisted Sprints Use a sled with 10% of your body weight to improve sprint mechanics. Focus on driving force down into the ground with proper chest lean.
Hill Sprints Incorporate hill sprints to build both speed and endurance. Perform these twice a week for optimal results.
4. Single Leg Squats
Unbroken Single Leg Squats Perform single leg squats without breaking form to develop strength and stability in your posterior chain, aiding in sprinting and overall lower body power.
Unbroken Squats with Plyometrics or Resisted Sprints Combine unbroken single leg squats with plyometrics or resisted sprints to maximize explosiveness and agility.
5. Squat Jumps
Squat Jumps from Deep Position Perform squat jumps from a deep squat position to improve explosiveness in your hips and legs, crucial for movements like barbell thrusters.
Squat to Box Jumps Progress to squat to box jumps, ensuring you land with your hips above your knees for optimal technique.
6. Kneeling Jumps
Knee Jumps Start with knee jumps to enhance explosive power from a deep position. Focus on using your arm swing for additional momentum.
Knee Jump to Bound Advance to knee jump to bounds, increasing the challenge and further developing your explosive strength.
7. High Bar Back Squats
Unbroken Sets Perform high bar back squats in unbroken sets to build explosive strength and endurance.
Pause into Unbroken Sets Incorporate a pause at the bottom of the squat before completing unbroken sets to improve power out of the deep squat position.
8. Pull-ups/Muscle-ups
Dead Hang Pull-ups Focus on dead hang pull-ups to build foundational strength in your lats, shoulders, and biceps.
Weighted Pull-ups Progress to weighted pull-ups to further enhance strength and prepare for more explosive movements.
Explosive Pull-ups with Auditory Command Practice explosive pull-ups with a coach’s command to simulate competition scenarios and improve reaction time.
9. Rope Climbs
Traditional Rope Climbs Rope climbs are excellent for building upper body strength and coordination, both critical for Kipping pull-ups and muscle-ups.
Donkey Kong Climbs Incorporate Donkey Kong climbs to add a dynamic element to your rope climb training.
10. Deadlifts
Dane Deadlifts Perform Dane deadlifts to develop a rhythmic and powerful pull from the floor, enhancing your overall deadlift technique.
Floating Deadlifts Practice floating deadlifts to maintain tight bar control and improve your deadlift efficiency.
11. Dimel Deadlifts
High Rep Dimel Deadlifts Use Dimel deadlifts with high reps to target your lockout strength and build endurance for high-rep deadlift workouts.
12. Slow Eccentric Touch and Go Deadlifts
Slow Eccentric Phase Control the descent during the eccentric phase to improve motor patterning and strength.
Touch and Go Phase Use touch and go reps to build momentum and reinforce technique.
13. Top Down Deadlifts
Top Down Pulls Start from the top and lower the bar to the floor before lifting again. This technique helps your body learn to recruit the necessary muscles more effectively.
14. Thruster Training
Squat to Thruster Combine a squat with a thruster to simulate competition movements and build full-body explosive power.
Pause Squats into Thrusters Add a pause at the bottom of the squat before executing the thruster to enhance explosive strength.
15. Explosive Plyometrics
Box Jumps Perform box jumps to improve lower body explosiveness and coordination.
Hurdle Hops Incorporate hurdle hops to enhance agility and explosive power.
Watch the full video:
By integrating these exercises into your training regimen, you’ll develop the explosive power, strength, and technique necessary to excel in CrossFit competitions.