The best workout classes for weight loss…and the common mistake everyone makes, revealed by THE NUTRITION TWINS

It’s a common misconception that losing weight requires running for miles or working up a sweat in a painfully intense exercise class.

The truth is that shedding pounds in a way that won’t leave you feeling saggy requires more than just cardio.

It is, of course, crucial to get your heart rate up during exercise to improve blood pressure and stamina, and lower bad cholesterol.

But, if you are not pairing heart-pounding workouts with strength training, then you’ll struggle to shed the pounds. Trust us, it’s an error many people make.

As registered dietitians and certified personal trainers, we – Lyssie and Tammy Lakatos (aka The Nutrition Twins) – have provided expert advice on weight management, exercise and healthy eating for more than 17 years.

That’s how we know without a doubt that most people seeking to lose weight require a combination of workouts to kick-start their metabolism and keep them burning calories long after they have collapsed on to the couch.

Muscle tissue requires energy to function, even at rest. So working on strengthening those muscles will burn calories faster than through cardio alone.

But where should you start? Let us walk you through our favorite workouts for losing weight and building muscle, and debunk some of those common exercise myths that could be holding you back.

Lyssie and Tammy Lakatos, left to right, are registered dietitians and certified personal trainers who specialize in nutrition, fitness and health

Spin

In our opinion, spin classes are the best for weight loss.

Spin is a high-intensity indoor cycling workout done on a stationary bike. It involves interval training, with periods of high intensity sprints interspersed with moderately paced stretches.

The stationary bikes also allow you to add resistance to simulate riding on nature trails, up and down hills, and on flat roads.

Spin is great for cardiovascular health as well as muscle toning. It also burns a huge number of calories, making it a popular option for people who want to lose weight.

Nowadays, many spin classes even incorporate weight-lifting to add strength-training elements.

Average amount of calories burned per hour workout: Up to 600

Spin, a high-intensity indoor cycling workout done on a stationary bike, is the best option for weight loss

Orangetheory Fitness

Orangetheory Fitness is another great option that incorporates weights with cardio. The company has more than 1,300 studios across the US.

It offers a high-intensity, circuit-based workout using five heart rate ‘zones’ from low to the maximum push-as-hard-as-you-can level.

During the class, clients alternate between walking, jogging, and sprinting on a treadmill, and working the rowing machine for a low-impact full-body workout.

Then, you incorporate floor bodyweight exercises.

At Orangetheory, you wear a heart rate monitor throughout the class to make sure you are hitting your target zones.

Average amount of calories burned per hour workout: Up to 600

Hot yoga

Adding a yoga class to a cardio routine, such as running or cycling, is a highly effective way to build muscle and turbocharge the metabolism.

But, the impact it will have on your physique is highly dependent on the type of yoga you practice.

Vinyasa yoga, which can also take place in a heated room, involves ‘flowing’ through poses that incorporate large and small muscle groups, while synchronizing your breath to the movement.

However, if your class is more focused on breath work or involves gentler poses – such as Yin or Hatha yoga styles – you likely won’t see the same physical impact.

However, if your class is more focused on breathwork or involves gentler poses – such as Yin or Hatha yoga styles – you likely won’t see the same physical impact.

Average amount of calories burned per hour workout: 400-600

Adding a yoga class to a cardio routine, such as running or cycling, is a highly effective way of building muscle and turbocharging the metabolism

Kickboxing

Holding up your arms and throwing quick, forceful punches – all while moving your body – gets the heart pumping and works the muscles.

The combinations of high-intensity movements rely on bursts of energy that come from engaging multiple muscle groups in the arms, legs, and core simultaneously.

Heart rate and breathing remain elevated throughout the entire workout.

Average amount of calories burned per hour workout: 350-450

Kickboxing is a great workout for weight loss, combining cardiovascular exercise and strength training

Kettlebell classes

Kettlebell classes use both strength training and cardio to get the heart rate up and burn calories.

They involve dynamic movements – such as swings, snatches, cleans and more – which engage multiple muscle groups while elevating the heart rate, maximizing calorie burn and improving stamina.

In fact, you can end up burning more calories during a kettlebell class than you would while lifting traditional weights.

Average amount of calories burned per hour workout: 400

Fans of running and cycling should consider incorporating strength training into their workouts. A kettlebell class is a good place to start

Free park workout

For those who enjoy running, it is important to add weight training into your routine.

And, whether you run on a treadmill in the gym or outside on the trails, you can add strength exercises by using your own body weight.

Simple but effective moves include pull-ups, push-ups, squats, and planks, all of which rely on body weight for resistance. These exercises work on building strength, flexibility, and endurance.

Average amount of calories burned per hour workout: 300

Body weight exercises work on building strength, flexibility and endurance

Pilates

Pilates is a strength workout that combines around 50 simple exercises to improve muscle tone and flexibility.

But when it comes to this type of workout, the only way to see real weight loss benefits is to attend a class regularly.

Classes that take place on the reformer machine generally result in more calories burned than classes done from a mat on the floor -al though the difference is slight.

In our experience, most people who do Pilates do not do it often enough to make a significant change on the scales.

But adding a jog or brisk walk to and from your regular class can be a highly effective form of getting some cardiovascular exercise in there, building on an already impressive strength workout.

So, while the workout itself is not a calorie torcher, when combined with some cardio, it can significantly help with fat loss.

Pilates also strengthens core muscles in the torso. A stronger core means elevated fat burning at rest as well as reduced strain on muscles and joints that may make cardio exercise easier.

Average amount of calories burned per hour workout: Up to 200 calories

To achieve real weight loss benefits with Pilates, a strength workout that incorporates around 50 simple exercises, you need to attend a class regularly