Currently, one of the biggest health problems in society are weight disorders, especially overweight and obesity. These two alterations can generate in the medium and long-term other types of pathologies such as cardiovascular diseases or type 2 diabetes.

The increase in the percentage of people who have these problems is produced by the unhealthy habits that we develop in our day to day, such as an unhealthy diet or sedentary lifestyle, that is, lack of exercise, work or activities that we do during our free time.

To achieve a suitable weight for our characteristics, it is necessary to eat in a healthy way appropriate to our needs and to do some type of physical activity on a regular basis. If we combine both healthy habits, we will reduce the risks of suffering from pathologies that can develop due to excess weight not recommended for our body. There are various types of exercise to shed the extra pounds, such as functional training. But if you have doubts, we answer your question about whether functional training makes you lose weight.

Does functional training lose weight?

Functional training is a type of training that is based on a set of exercises that mimic or include movements that we perform on a daily basis. This means that they are more common movements that we are used to doing on a regular basis, so our body knows perfectly how to perform the mechanics of them and, therefore, it will not be so complicated even if we have not exercised regularly for a long time.

In addition, functional training helps you lose weight because you work continuously, in each exercise, all the muscles in an integral way, that is, you do not do exercises in which you only work with one muscle or a small group of muscles. In this way, fat burning is greater, in addition to other benefits that we will see below.

Benefits of functional training

Among the main benefits of this type of training are:

  • Greater flexibility: it must be taken into account that with an integral type exercise the degree of toning is greater, in addition to gaining greater flexibility in all the muscles involved in the movement.
  • Greater fat loss: as we have said in the previous section, fat loss is greater than doing other types of training.
  • Improve posture: Another advantage of doing this type of training is improving posture. By doing functional exercises correctly, we learn to perform movements well that we usually do poorly in our day to day life.
  • Prevents Injuries: Due to the above reason, functional training also actively helps prevent injuries, as well as generating greater balance by gradually and progressively strengthening the muscles.

On the other hand, this type of training is perfect to combine with any other sport you do. In this way, you will work your body in a comprehensive way, gaining strength and strength, in a way that will benefit you when doing any other type of physical activity, also reducing the risk of injury.

Exercises and functional training routines

Functional training is very similar to HIIT(high intensity interval training) training, but instead of doing it on a bicycle or a treadmill, we do exercises that include movements that we do routinely. It consists of a circuit in which exercises are performed for a short period of time, which are interspersed with rest periods that are also short. In this way, we accelerate our metabolism, also increasing the burning of fats that continues even after 24 hours of having done the training.

A very characteristic example of this type of training is doing a circuit with the following four exercises:

  • Climbing to the drawer or bench with one leg: consists of going up with one leg and then with the other to a drawer or bench and going back down(as if we were climbing stairs). First, we start by raising one leg and then the other, alternating.
  • Squats: we do a classic squat, standing with the feet facing forward and according to the width of the hips. We lower the trunk, as if we were going to sit until the knees are at 90 degrees with the ground and we go back up.
  • Knees to the chest: standing, we bring one knee to the chest and then the other, increasing the speed of the movement.
  • Jump rope: the classic jump rope exercise.

The circuit is performed by doing 10 box raises(5 with each leg), 10 squats, 20 knee-to-chest raises(10 with each leg) and 30 seconds of jump rope. When you’re done, rest for two minutes and start over, doing three full sets.


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