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How to Achieve Weight Loss Goals with Functional Training

In the hustle and bustle of today’s fast and demanding lifestyle, maintaining physical fitness through weight loss regime is a common aspiration that unites us all. Setting a weight loss goal in today’s demanding lifestyle helps in keeping a track on one’s weight, helps in fat loss and prevents from lifestyle and chronic diseases. In a recent report by the National Heart, Lung and Blood Institute, setting the right weight loss goals will keep you physically active as well as aid in fat loss within measurable time lines. 

While there are several fitness options available to achieve weight loss goals, functional training has emerged as one of the most effective and popular ones. Functional training not only helps shed excess weight but also improves agility, flexibility, and strength, crucial to meet the demands of modern life. Moreover, activities like high-intensity interval training (HIIT) effectively reduce excess body fat which can fit seamlessly into our busy schedules.

Science Behind Functional Training 

Functional training is a type of strength training which involves various training movements that helps in improving body mobility, strength and agility. It is based on the understanding of a body’s movement pattern and how it interacts with its surroundings. By incorporating dynamic movements in the form of squats, lunges, and kettlebell swings one can effectively elevate their metabolic activity and overall movement quality.
Therefore, by incorporating functional training into your weight loss regime you will not only burn your calories but also improve your movement patterns. 
If you are setting out towards your fitness journey, then we have curated a list of beginner friendly exercises that will help you in getting started.

Dynamic Functional Training Exercises

  1. Compound Exercises

Compound Exercises are the best form of functional training exercises to increase strength, endurance, coordination, agility, balance, speed and overall flexibility.

   a. Jogging 

  • Slow, Medium and High paced moderation

  • Variation in every 10 minutes

   b. Jumping Jacks

  • 3 sets of 50 jumps

   c. Squats

  • 3 sets of 50

   d. Deadlifts Lightweight

  • 3 sets of 10 reps

   e. Lunges with dumbbells 

  • 3 sets of 12 lunges

   f. Pushups in plank position

  • 3 sets of  12 planks

2. Core Stability Exercises 

By incorporating core stability exercises into your weight loss functional training routine, you can strengthen your core, improve movement and burn calories efficiently.

   a. Side Planks and Normal Planks 

  • 3 sets for 60 seconds each

   b. Bird Dog Exercises

  • 3 sets of 10 reps

   c. Bicycle Crunches 

  • 3 sets of 15 bicycle crunches

   d. Russian Twists 

  • 3 sets of 15 reps

3. Functional Movement Patterns

Incorporating functional movement pattern exercises can enhance your overall body movement and induce calorie burn effectively by targeting multiple muscles throughout.

   a. Step Ups

  • 3 sets of 15 reps per leg

   b. Machine Ball Activity 

  • 3 sets of 15 reps

   c. Lunges with rotation

  •  3 sets of 12 Lunges

4. High Intensity Workouts

High intensity workouts are the most challenging yet effective form of functional training exercises that can readily help elevate your heart rate, burn calories and accelerate weight loss.

   a. Burpees

  • 3 sets of 10 reps

   b. Squat Jumps

  • 3 sets of 15 reps

   c. Mountain Climber

  • 3 sets of 30 reps each leg

5. Cardiovascular Exercises

Incorporating cardiovascular exercises into your weight loss journey is important because it increases your heart rate and metabolism. When you engage in regular cardiovascular activities during and after your workout, you can effectively improve overall fitness and promote weight loss.

   a. Jump Rope

  • 3 sets of 1 to 2 minutes reps Per set

  • Ensure to land softly to avoid injuries

   b. Jumping Jacks

  • 3 sets of 40 reps

   c. Cycling

  • 2 rides for 30 minutes at moderate pace

Additional Tips

  • Do not forget to add cool down exercises such as muscle stretching after the completion of your functional training exercises.

  • Take adequate rest of  60 seconds to 2 minutes between the sets of each workout regimen.

  • Keep yourself hydrated to balance the water loss in the form of sweating during functional training. So drink plenty of water to be healthy and burn fat effectively.

Conclusion

With its emphasis on multiple muscle groups and increased calorie burn ,functional training offers a holistic approach to weight loss. Ultimately it's essential to perform these dynamic workouts with dedication and consistency to achieve overall well-being and vitality.

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