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How To Lose Weight Without Cardio

You don’t have to sit on a bike or run on a treadmill for hours to trim fat. 

Many people often think that hours of endless cardio is the best way to lose body fat. Well, while this can work, one thing is for sure – you won’t always enjoy it.

So is there a way to shred body fat without being bored? You’ll be glad to hear that there are a few ways.

You might be even happier to hear that you can burn more calories while pumping iron. But not just with your usual 8 rep sets.

Luckily for you, we’re going to show you how in this article.

We’ll take you through the top 5 most effective things that keep things short but sweet, while helping you melt fat.

Check it out:

Top 5 Ways To Burn Fat Without Cardio

1. Diet


No-one likes the word ‘diet’, but it’s the most important thing when it comes to losing fat.

Why? Because you can burn as many calories as you like, but if you’re still eating more than you work-off, then you won’t lose any body fat.

In fact, you could even just diet without exercising and lose fat; you might not look very aesthetic this way, but it’s just an example of how important your diet is.

For this reason, we recommend calculating your basal metabolic rate (BMR), using a simple online calculator that we found in this article here:

Once you’ve figured out your BMR, just make sure to eat a high-protein diet that keeps you under your calorie limit; this way, you’ll ensure you lose body fat and sculpt a rock-hard body.

Fat Burner Supplement 

The problem with calorie restrictive diets are that your metabolism almost always slows down – this is something you can’t really avoid.

As a result, we recommend incorporating foods that speed up your metabolism into your diet; an easy way to do this, is to consume a fat burner supplement containing numerous thermogenic ingredients.

We’ve personally tried numerous fat burners, and found the best one to be Instant Knockout CUT. It’s used by UFC fighters to make weight before fights, and helped us shred a 6-pack.

You can learn more about Instant Knockout CUT here:

2. Compound Lifts


People are starting to focus more on compound lifts, which is great.

What are compound lifts? Well, they’re basically movements that use multiple muscles, instead of isolating a certain muscle.

The ‘big three’ compound movements are bench press, squat and deadlift.

Whether it’s due to crossfit or people simply wanting to lift bigger weights, one thing is for sure; these lifts will help you utilize more muscles in your body, meaning you burn more calories.

Ultimately, these compound lifts promote fat loss, and due to triggering growth hormones, it can even aid muscle growth too – not bad, ey?

3. Circuit Training


First of all, take a second to enjoy the picture above.

Now, we admit we’re ‘kind of’ cheating here; you could argue that circuit training can be quite demanding and similar to cardio – you’ll still be out of breath, but you’ll still be lifting weights too.

And you still won’t be sat on a bike for hours, so we’re letting ourselves off the hook here.

In case you didn’t know, a strength circuit can burn up to 30% more calories than a normal gym session.

What exercises should you include in circuits? Studies have shown that weighted (loaded) carries are optimal for decreasing body fat while promoting muscle growth.

Work through a circuit including loaded carries and a few compound movements, and you’ll probably feel sick afterwards. But most importantly, you’ll be on your way to achieving that rock-hard body.

4. Supersets & Dropsets


Interesting studies have recently been carried out on ‘finisher’ sets, including the use of supersets and dropsets.

They found that techniques like these can lead to significant fat loss.

In case you’re unaware, we’ll quickly summarise what supersets and dropsets are below.


Supersets are when you perform an exercise, followed by another exercise without a rest inbetween.

For example, performing a set of bicep curls, quickly followed with hammer curls would be an effective superset.

Or bench press, followed by chest flyes.


With dropsets, you don’t need to move about or change equipment. Instead, you’ll perform a heavy set of an exercise, then proceed to lower the weight after each set (until you finish with a light weight, performing more reps).

Like with supersets, the aim of the game is to rest as little inbetween these sets as possible.

So next time you’re killing your gym session, make sure to use supersets and dropsets during your final set.

5. Enjoy Yourself


If all else fails, then just choose exercises that you enjoy. If you currently enjoy your workout routine, then you don’t have to force yourself to perform movements that you hate.

Ultimately, dieting and lifting weights shouldn’t be limited to a few months. Make it your lifestyle, and you’ll continue to see results and sculpt your dream body.

Making sure to do the things you enjoy, will ensure that you continue on your fitness journey – rather than endure 2 cardio sessions before giving up.

As we mentioned at the start, it’s possible to lose weight simply by dieting. Lifting weights and following a structured routine will simply help give your body an aesthetic shape, and help you maintain muscle mass and strength.

Summary: How To Lose Weight Without Cardio

In case you skimmed past the other sections, we’ll give you a quick summary below…

It’s important to follow a clean diet putting you in a calorific deficit; without this, you won’t lose body fat, it’s as simple as that.

For those thinking ‘I’ll eat slightly over my BMR then turn my fat into muscle’. Well, this won’t work either, as body recomposition is proven to only work when you’re in a calorific deficit.

However, you can also incorporate compound movements, circuit training, as well as supersets & dropsets into your workouts – to help you burn more calories during gym sessions.

As a result, make sure your diet is on-point, and the rest will follow.

If you feel like you’re metabolism has slowed down, you can speed up your results by using a fat burner supplement. Our favorite is Instant Knockout CUT, which you can buy on their website:

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