Strength training is critical to weight loss because it helps with fat loss while maintaining or building muscle strength and size. Combining four things—strength training, HIIT, cardio, and rest—is a regimen that has been shown to work by increasing metabolism and burning extra calories after the workout.

Strength training is a proven way to aid weight loss when combined with cardio exercise and a healthy diet. Muscle-strengthening workouts may burn calories, increase lean muscle mass, and reduce fat. For best results, do strength-training exercises that target all your major muscle groups at least two times a week.