Exercise for Fat Loss
Cardio
I recommend 2 session of high intensity cardio per week, 20-30 minutes per session. These can be done after weightlifting provided weightlifting and cardio together are no longer than 90 minutes. High intensity cardio is especially beneficial as it increases your basal metabolic rate (calories burned at rest) for the 24 hours after you do it.
Additionally, I recommend 1-2 hours of low to moderate intensity cardio to increase caloric expenditure. Some non-machine based options are walking, hiking, swimming, and jogging.
Weightlifting
Weightlifting is an essential part of any fat loss program as it will help you retain the muscle you currently have.
While many weightlifting programs are as useful for fat loss or muscle gain, there are some features that make a program more suitable for fat loss. You want to have a program that allows you time to recover between workouts despite your caloric deficit (although, if you are new to lifting, you might have to work out through some soreness in the beginning). This means either a low frequency or a low volume routine.
A few routines that are suitable for the beginning weightlifter looking to lose fat are:
Dumbbell Workout
Upper/Lower Workout
Full Body Workout
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