I'm not promising my routine will help with weight loss, but it probably will - it's just I eat like a fiend!
The routine is from a personal trainer at our gym, who was offering free sessions!
Crosstrainer - warmup
4 minutes (incl. cooldown), Lvl 4 - ambling along at around 3.8 - which is easy level for me - the gist is go along at easy and slow level for 4 minutes to warm up
Funny weight pully machine in corner (I do this cos I want muscles)
Basically it has 2 sides, both with weights. For my first exercise, I attach short handles to both sides and set both weights to 6.25 kg. I position myself in between the 2 sets, take a step back ( remember to brace your core ) and then bend my legs - and pull the handles towards me and back, 15 times. Lol this is very badly explained.
Second one is the reverse and I move the weights down to 3.75kg cos the muscles in the back of my arms are puny! Face away from the machine, holding the handles, brace, take a step away from the machine and pull the handles out straight in front of you. Then let your arms swing open and back in, repeat 15 times. In a controlled way!
Third one is just using one handle, back to 6.25kg. Stand with the weights to your right, put both hands on the handle and straighten your arms. Brace, swing handle across your body and then return. Repeat 12 - 15 times. Then turn around so the weights are on your left and repeat process.
Tbh the weights bit, maybe show this to gym staff and see if they can translate it! It's probably something you need explaining in person, properly! I don't want to break anyone!
Anyway then back to the crosstrainer.
15 minutes, L5 (I started on L4), using the 'Hills / Around the World' setting.
Now as I had it explained to me, if you are trying to lose weight (which I really need to, 40% body fat!)
what you need to do is to maintain a heart rate for fat burning rather than cardio (the crosstrainer has a list of appropriate heart rates for your age - I'm 34 and I go for around 135). If you let your heart rate go too high, your body panics and pulls all of its energy out of your blood, whereas if it's at 'fat burning' level, it will use up some of your stored fat
And that's what I do. Takes about 1/2 hour - which is I think how I've kept going as I have very low gym tolerance