The Workout Trifecta: 3 Types of Workouts to Do for Weight Loss and Better Health

What kinds of workouts should I do for weight loss?

Are you wondering what kinds of workouts will help you achieve your fitness goals? Although I will always emphasize the fact that a combination of healthy eating, lifestyle habits, and consistent workouts are the golden combination for losing weight and building muscle, the TYPES of workouts you include in your regimen can make a huge difference when it comes to getting lasting results. So here are 3 types of workouts you should do if you want to lose weight and/or get healthy.

Type #1: Strength Training

Strength training involves creating the necessary tension in your body to break down and repair/build muscle. When we talk about “toning up,” “getting lean,” or “getting stronger,” strength training is the first type of workout that comes to mind. There are two kinds: body weight training and equipment training.

Bodyweight Training

Like it sounds, bodyweight training involves using the weight of your body as a tool for building strength. This is great for people who:

  1. Are just starting out with strength training. It gives you the opportunity to learn how your body works and become familiar with a vast range of exercises that will help you achieve your goals.
  2. Have minimal access to equipment. This is ideal if you work out at home or are constantly traveling, since it may not be practical to have a ton of workout gear.

FYI – try not to think of bodyweight training as the “easy” version. There are a wealth of exercises from beginner to advanced (think of pullups, pushups, and squats).

Equipment Training

In contrast to bodyweight training, equipment work utilizes some form of external tool to create muscular contractions. The different kinds of tools that can be used during exercise is almost endless. It includes but is not limited to: resistance bands, bosu balls, free weights, weight machines, towels or sliders, etc. A few benefits to using equipment include:

  1. The ability to target specific muscle groups you may not be able to work effectively with bodyweight alone.
  2. Faster gains in strength and muscle size overall.
  3. Reducing pressure in the wrists and shoulders (since many bodyweight moves involve loading them).

Neither one is better than the other. Both equipment and bodyweight training have huge benefits. I recommend that you perform some combination of the two from two to three times a week.

Type #2: Cardio Training

Cardio for Weight Loss and Health

A cardio workout is defined by whether or not it raises your heartrate. That’s why the first thing most people think about when they start a new workout routine is running. It’s a tried and true bodyweight cardio exercise that can be super effective at helping you increase your endurance and/or lose weight. But FYI, it’s not the only thing. Here are some other types of cardio that might strike your fancy:

  • High Intensity Interval Training
  • Spinning or Cycling
  • Dancing
  • Walking
  • Swimming
  • Cardio Kickboxing
  • Plyometric Training

Besides weight loss, a few key benefits of regular cardio include lowering your blood pressure, reducing stress, improving sleep, and boosting your mood. And get this… it doesn’t have to be that hard to be considered effective! With cardio, consistency is the key. About 5 or 6 days a week of low intensity cardio or 2 to 3 days of moderate to high intensity cardio should do the trick!

Type #3: Mobility and Flexibility Training

Flexibility is defined by your ability to move your body through a certain range of motion, such as going into a split or touching your hands behind your back. Mobility, on the other hand, involves you using muscular contraction to get through those ranges. Key to both is making sure that these movements are pain-free. Unfortunately, most of us spend more time sitting or standing in one place each day than we do moving. Here’s what can happen over time:

  • Our muscles become tight and weak
  • Our range of motion becomes limited
  • We experience muscle and joint pain
  • Our bodies become more susceptible to injury in the case that we try to move beyond our current range of motion.

This is why training mobility and flexibility is key to maintaining a healthy, happy body. Good workouts will include these elements during proper warmups and cooldowns. However, a dedicated session of yoga or stretching two to three times a week can allow you to move better during other workouts. Plus, you may experience additional benefits, such as reduced anxiety, enhanced focus, improved balance, improved heart health and feelings calmness.

Find the Combo that’s Right for You

Although no one combination of strength, cardio, and mobility/flexibility training will make the perfect routine for everyone, simply having these three elements will provide you with the basic structure you need to maintain a comprehensive fitness regimen. While strength and cardio training are necessary for weight loss and body composition goals, mobility and flexibility work provide essential building blocks for optimizing workouts and recovering from them.

Want Access to All Three Kinds of Workouts On Demand?

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    The Urban Dance Fitness Power Half Hour Collection

    Dance Fitness Power Half Hour with Transform with Nadia

    Remember that one time I went live on YouTube? Truth be told, that was my first time ever teaching a LIVE dance class online! I had no idea how it would go and I was SUPER nervous about it. But I decided going in that my goal was to have a TON OF FUN and to help everyone following along have an awesome time too!

    Watch The Replay on YouTube

    The cool thing about going LIVE on YouTube is that the video is still available for all to see on my channel. I looked back at it for the first time today and I have to say… mission accomplished! It WAS fun. So, if you’re in the mood to dance hit the play button and follow along:

    Own The Collection

    Did you like the dance session? This collection is now available for purchase on Vimeo! You can get the whole album with all 8 routines or purchase each routine individually. Click this link to head over to vimeo now to purchase the collection.

    The Dance Fitness Power Half Hour Collection is $30 on Vimeo! Individual routines are $10.

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      E-Book: 5 Simple Ways to Boost Your Immunity

      5 Ways to Boost Your Immunity with Transform with Nadia

      In the middle of cold and flu season, it’s almost inevitable that you’re going to get sick at some point. But you can give your body the best chance possible to fight off illness and/or infection quickly and as painlessly as possibe.

      I put together a short e-book with 5 main ways that I personally use to stave of the sickies. Not only do these habits keep me strong and healthy during the coldest, dreeriest times of year, but they also help me feel stronger, more energized, and emotionally and psychologically balanced year round.

      During this time when there are so many people looking for ways to stay healthy, I wanted to provide support in the way I know best.

      Click Here to Snag the E-Book.

      5 Ways to Boost Your Immunity Ebook by Nadia Santiago Fitness Coach

      PS – I share a TON of other useful content in my private Facebook group. Click here to head over and join the community!

      Fully Fed But Undernourished?

      🥐🤔🍩😲🍨 🤒🥨😞 🍸

      “I’m constantly eating, but I still feel hungry.”
      “I’m eating healthy foods, but I’m tired.”
      “I’m sticking to my diet, but my cravings are off the charts!”
      “My diet is healthy, but I keep getting sick.”
      “When can I eat NORMAL food again??”

      If you’ve ever found yourself saying something like this, you are not alone. To be honest, growing up I survived on pizza 🍕 pasta 🍝 and peanut butter cups 🍫(sorry, no peanut butter cup emoji 😜) Don’t believe me? Ask my mom. She’ll tell you the truth!

      PS – Mom, if you’re reading this, rice and beans aren’t that much better…

      Fact: Most people are NEVER taught how to feed their bodies appropriately. Did you know that about 87% of Americans in the U.S. aren’t getting the amount of vitamins and minerals their bodies need on a daily basis? To top it off, about 65% are considered to be MALNOURISHED.

      Even those who don’t pass the clinical threshold of being malnourished (read: undernourished) are at increased risk for developing digestive disorders, infections, autoimmune diseases, hormonal issues, mood disorders, and life threatening conditions such as cardiovascular disease, diabetes, and cancer. Their bodies also have a hard time recovering from injury or illness due to a weakened immune system. Kids are the MOST at risk. Poor nutrition from a young age can result in long term brain damage and stunted growth.

      I have 4 nephews, so as an aunt, this is scary for me. I’ve experienced what it’s like to be mentally and physically ill. It wasn’t until years after I became a fitness professional, when I got my certification as a nutrition coach, that it clicked for me just how simple it can be once you get into the habit of eating to nourish your body rather than chasing the hunger pangs.

      I’m SO passionate about this topic because I had some very dark, soul sucking periods in my life and I want to help others find the sense of happiness and the feeling of vibrancy that I was able to create in my own life.

      That’s why I’ve put together a new online program specifically for work-from-home moms and grandmas who want to learn how to nourish themselves and their families. The program starts on March 30th and is a 60 day deep dive into creating habits that increase your energy levels, improve your mood, and help you build a healthier, happier life 🥰 It’s a remote program, so you can join from anywhere in the world.

      I’m looking for 5 women to join me at a HUGE DISCOUNT, help me work out the kinks and get amazing results I can use as a case study! Spots are already filling up, so if you’re interested, comment below asap with “I’m ready to learn more!” and I’ll reach out to you with the details.

      Sleep versus Working Out

      Your face when I ask the question “Would you believe me if I told you that getting the right amount of #sleep each night is more important than working out?” 😱🤔😏👎👏😂

      I get it… This is not a popular sentiment, but the fact of the matter is that sleep is fundamental to a host of bodily functions. You may not want to hear this, but the truth is… Skimping on your shuteye (meaning you consistently sleep for less than 8 hours a night) can…

      1) Dampen your immune system
      2) Damage your brain
      3) Make your body susceptible to digestive disorders
      4) Increase your cravings for foods that are high in sugar and devoid of nutrients.
      5) Cause irritability and mood swings
      6) Hamper your ability to think clearly

      Listen… don’t get my words twisted. #StayingActive is essential to maintaining a #healthy#happy life. But everyone thinks it’s the MOST important thing when in fact, it’s one piece of a larger puzzle that is your #health and #wellbeing.

      Plus, it’s easier for most of us to hit the gym for an hour than it is close the laptop, silent our phones, shut off the tv, and get to bed an hour or two earlier. Is it worth risking your health over though?

      FYI – Sleep is just one of the topics I’ll be covering during my new online program that starts on March 30th. This program is specifically for work-from-home moms or grandmas who want to learn how to nourish themselves and their families in 60 days for increased energy levels, improved mood, and a healthier, happier life 🥰 It’s a remote program, so you can join from anywhere in the world.

      I’m looking for 5 women to join me at a HUGE DISCOUNT, help me work out the kinks and get amazing results I can use as a case study! If you’re interested, comment below and I’ll tell you how to get more details.

      Practice. Not Perfect.

      Let’s be honest… Yoga can seem really intimidating for those who are just starting out. So many of the pictures we see are of super experienced instructors/yoga models twisting into pretzels or balancing on one arm upside down… It’s easy to think “I can’t do that” 😔💔

      Trust me when I say that #yoga isn’t about looking perfect in the postures. It’s about 1) Learning how to move your body in ways that lubricate your joints, 2) finding the best way to breathe so that you release your anxiety, think clearly, and connect to your heart, 3) Learning to nourish your body, mind, and spirit in ways that make you feel #strong 💪😁 #centered, and at peace with yourself 🙏😇

      You don’t need a fancy #yogapractice to get there. All you need is a little bit of time each day. 15 minutes. Even as little as 5!

      It may seem a bit awkward the first day. That’s totally normal. But at the end of it, you’ll be able to say you started. And that, my dear, is worth celebrating.
      Aim for consistency. You deserve it.
      Light <3


      PS – I’m super excited to let you know that I’m putting together a new online program that starts on March 30th. This program is specifically for work-from-home moms or grandmas who want to learn how to nourish themselves and their families in 60 days for increased energy levels, improved mood, and a healthier, happier life 🥰 It’s a remote program, so you can join from anywhere in the world.

      I’m looking for 5 women to join me at a HUGE DISCOUNT, help me work out the kinks and get amazing results I can use as a case study! If you’re interested, comment below with “tell me more” and I’ll message you with the details.