Top 10 'Cardio-Hater's' Strength Workouts to follow for Weight Loss Without Ever Stepping on a Treadmill - Goh Ling Yong
Let’s be honest. The very thought of spending another 45 minutes staring at a wall while jogging in place on a treadmill is enough to make you want to skip the gym altogether. For many of us, traditional cardio feels like a chore—a monotonous, soul-crushing hamster wheel we're told is the only path to weight loss.
What if I told you that was a myth? What if the key to shedding pounds, building a lean physique, and boosting your metabolism wasn't found in endless hours of jogging, but in lifting, pushing, and pulling? The fitness world has evolved, and the science is clear: strength training is not just for building bulky muscle; it's an incredibly effective tool for fat loss. It builds metabolically active muscle, which torches calories even when you're resting, and it triggers a powerful afterburn effect known as EPOC (Excess Post-exercise Oxygen Consumption).
Here at Goh Ling Yong's blog, we believe that your fitness journey should be empowering and enjoyable, not a punishment. If you're a proud "cardio-hater" ready to get real results, you're in the right place. Forget the treadmill. It's time to pick up some weights and discover the top 10 strength workouts that will help you achieve your weight loss goals.
1. Kettlebell Complexes
A "complex" is a series of exercises performed back-to-back using a single piece of equipment—in this case, one or two kettlebells. You complete all the reps for one exercise before immediately moving to the next, without ever putting the weight down until the entire sequence is finished. This creates a massive metabolic demand, sending your heart rate soaring and challenging your muscles from head to toe.
Think of it as cardio and strength training having a baby. You're building strength and muscle with movements like swings, squats, and presses, but the non-stop nature of the workout provides an intense cardiovascular stimulus. This is efficiency at its finest. Because you're using your entire body and there's no rest, you burn a significant number of calories in a very short amount of time. Plus, the dynamic, ballistic nature of many kettlebell movements builds real-world, functional strength.
Example Workout: The "Armor Builder" Complex. Grab a single kettlebell. Perform the following sequence without setting the bell down:
- 2 Kettlebell Cleans
- 1 Kettlebell Press
- 3 Kettlebell Front Squats
- That’s one round. Set the kettlebell down, rest for 60-90 seconds, and repeat for 5-8 rounds.
Pro-Tip: Form is king. Since you'll be getting fatigued, it’s crucial to use a weight you can handle with perfect technique. It’s better to complete a lighter complex flawlessly than to struggle through a heavy one with sloppy form.
2. Full-Body Circuit Training
Circuit training is a classic for a reason: it works. The concept is simple: you set up a series of 5-8 exercises (a "circuit") and move from one to the next with minimal rest in between. Once you complete all the exercises, you take a short break (60-90 seconds) and then repeat the entire circuit for a set number of rounds.
The key to making a circuit effective for weight loss is to choose compound exercises that work multiple muscle groups at once. Think squats, not bicep curls. This full-body approach maximizes calorie expenditure and ensures you’re building a balanced, proportional physique. By keeping the rest periods short, you keep your heart rate elevated throughout the workout, providing a cardiovascular benefit that rivals any session on the elliptical.
Example Workout: Perform each exercise for 45 seconds, followed by 15 seconds of rest to transition to the next. Complete 3-4 rounds of the full circuit.
- Goblet Squats
- Push-Ups (on knees if needed)
- Alternating Dumbbell Rows
- Reverse Lunges
- Plank
Pro-Tip: Arrange your circuit to alternate between upper-body, lower-body, and core exercises. For example, follow squats (lower) with push-ups (upper). This allows one muscle group to recover while you work another, enabling you to maintain a higher intensity for longer.
3. AMRAP (As Many Rounds/Reps As Possible)
If you have a competitive streak, AMRAP workouts will be your new best friend. The premise is straightforward: you set a timer for a specific duration (say, 12, 15, or 20 minutes) and perform a short sequence of exercises as many times as you can before the clock runs out. Your only competition is yourself, pushing you to work harder and rest less.
AMRAPs are brilliant for fat loss because they force you to maintain a high work rate. There are no prescribed rest periods; you rest only when you absolutely have to. This intensity jackhammers your metabolic rate, leading to that coveted afterburn effect where your body continues to burn calories for hours post-workout. This style of training builds mental toughness just as much as physical strength.
Example Workout: Set a timer for 15 minutes and complete as many rounds as possible of:
- 8 Dumbbell Thrusters
- 10 Burpees
- 12 Sit-Ups
Pro-Tip: Pacing is everything. It's tempting to go all-out from the start, but you'll burn out quickly. Find a steady, sustainable pace that you can maintain for the entire duration. The goal is continuous movement, not a frantic sprint followed by a long recovery.
4. Dumbbell Complexes
Just like their kettlebell cousins, dumbbell complexes are a phenomenal tool for cardio-free fat loss. The advantage here is accessibility—nearly every gym (and many home gyms) has a set of dumbbells. The structure is the same: perform a series of exercises sequentially without letting go of the weights.
Using two dumbbells allows for a greater variety of movements and helps address any strength imbalances between the left and right sides of your body. Exercises like dumbbell Romanian deadlifts, bent-over rows, and push presses can be seamlessly linked together into a brutal, heart-pounding flow. This is a fantastic way to build muscle, improve coordination, and get a cardio-level workout in under 20 minutes.
Example Workout: Grab a pair of dumbbells. Perform 6 reps of each exercise back-to-back:
- Romanian Deadlift
- Bent-Over Row
- Hang Clean
- Push Press
- Rest 90 seconds after the full sequence. Repeat for 4-5 rounds.
Pro-Tip: Choose your weight based on your weakest lift in the complex. For the example above, you can likely row more than you can push press. You must select a weight that allows you to complete 6 perfect push presses, even when fatigued.
5. EMOM (Every Minute On The Minute)
EMOM is a powerful training protocol that uses time to dictate your work and rest periods. At the start of each minute, you perform a set number of reps of a specific exercise. Whatever time is left in that minute is your rest. Then, at the start of the next minute, you do it all again.
This structure is a game-changer for weight loss because it forces you to work at a consistent pace and minimizes procrastination. If an exercise takes you 40 seconds to complete, you only get 20 seconds of rest. This built-in intensity keeps your heart rate high and your body in a fat-burning state. EMOMs are also highly versatile—you can use them for a single exercise to build volume or alternate between two or three different movements for a full-body blast.
Example Workout: Set a timer for 12 minutes.
- Minute 1 (and all odd minutes): 15 Kettlebell Swings
- Minute 2 (and all even minutes): 12 Push-Ups
- You will complete 6 rounds of each exercise.
Pro-Tip: Adjust the reps to control the difficulty. A good starting point is to choose a number of reps that takes you about 30-40 seconds to complete, giving you 20-30 seconds of rest. If you're finishing in 20 seconds, add more reps. If you can't finish within the minute, reduce the reps.
6. Metabolic Resistance Training (MRT)
MRT isn't a single workout but a training philosophy designed specifically for maximum calorie burn. The goal is to use strength training to create a significant metabolic disturbance, elevating your metabolism for up to 48 hours after your workout is over. It’s the ultimate expression of working smarter, not harder.
The principles of MRT are simple: use compound, multi-joint exercises, keep rest periods short (typically 15-30 seconds), and alternate between non-competing muscle groups. By moving quickly between exercises like squats, pull-ups, and overhead presses, you create an "oxygen debt" that your body has to work hard to repay later, which is the very definition of EPOC. Goh Ling Yong often highlights that building muscle through methods like MRT is one of the most sustainable long-term strategies for weight management.
Example Workout: Perform 3 rounds of the following, resting 30 seconds between exercises and 90 seconds between rounds.
- Barbell Back Squats (10 reps)
- Pull-Ups or Lat Pulldowns (8-10 reps)
- Dumbbell Walking Lunges (12 reps per leg)
- Dumbbell Bench Press (10 reps)
Pro-Tip: Don't train to failure on every set. The goal is to maintain a high quality of work with short rest. If you go to absolute failure, you'll need longer rest periods, which defeats the purpose of MRT. Leave 1-2 reps "in the tank" on each set.
7. Barbell Complexes
For those more comfortable with a barbell, this is the pinnacle of strength-based conditioning. A barbell complex is the most demanding and most rewarding type of complex. Linking together powerful, full-body movements like the deadlift, clean, squat, and press with a heavy barbell is a test of strength, endurance, and will.
Because you can load a barbell significantly heavier than a kettlebell or dumbbell, the potential for building strength and muscle is much higher. This, in turn, leads to a greater long-term metabolic boost. A single 10-minute barbell complex session can leave you feeling like you just ran a 400-meter sprint, but with the added benefit of stimulating muscle growth across your entire body.
Example Workout: The classic "Bear Complex." Load a barbell with a challenging weight. Perform the following sequence 7 times without dropping the bar. That’s one round.
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press (from behind the neck)
- Complete 5 full rounds, resting as needed between them.
Pro-Tip: Start light. Seriously light. Even an empty barbell is a good place to start to master the flow of the complex. The fatigue accumulates incredibly fast, and technique is paramount to avoid injury.
8. The "Strongman" Carry Medley
Who said your workout couldn't be practical? Strongman-style loaded carries are one of the most effective and deceptively simple ways to build a rock-solid core, insane grip strength, and an engine that won't quit. The concept is as basic as it gets: pick up something heavy and walk with it.
Whether it’s a farmer's walk (a heavy dumbbell or kettlebell in each hand), a suitcase carry (weight in one hand), or a sandbag carry, this type of training challenges your entire body. Your legs are moving, your core is braced to the max to stabilize your spine, and your upper back and arms are screaming. It's a low-impact, high-intensity method that builds rugged, functional strength while sending your metabolism into overdrive.
Example Workout: Find a 20-30 meter stretch of space.
- Round 1: Farmer's Walk down and back (heavy dumbbells/kettlebells in each hand). Rest 60 seconds.
- Round 2: Suitcase Carry down (right hand) and back (left hand). Rest 60 seconds.
- Round 3: Goblet Carry down and back (hold one heavy dumbbell at your chest). Rest 60 seconds.
- Repeat the entire medley for 3-5 rounds.
Pro-Tip: Focus on your posture. Stand tall, keep your shoulders back and down, and take short, choppy steps. Don't let the weight pull you forward or to the side.
9. Bodyweight High-Intensity Resistance Training (HIRT)
No weights? No problem. You can get an incredible fat-burning workout using nothing but your own body weight. The key is to focus on intensity and explosive power. HIRT combines strength-focused bodyweight movements with a high-intensity interval structure to maximize results without any equipment.
Think less about endless push-ups and more about explosive movements. Plyometric exercises like jump squats and clapping push-ups recruit fast-twitch muscle fibers and demand a huge amount of energy. When you combine these with total-body grinders like burpees and mountain climbers in a circuit format, you create a workout that builds athletic power and shreds fat simultaneously.
Example Workout: Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete 4 rounds.
- Jump Squats
- Burpees
- Plyometric Push-Ups (or explosive regular push-ups)
- Mountain Climbers
- Alternating Jump Lunges
Pro-Tip: For explosive movements, focus on the landing. When you land from a jump squat or jump lunge, absorb the impact softly by bending your knees and hips. This protects your joints and prepares you for the next powerful repetition.
10. Pyramid/Ladder Workouts
Pyramid or ladder workouts manipulate reps to create a unique challenge. In an ascending ladder, you increase the reps with each round (e.g., 1 rep, then 2, then 3...). In a descending ladder, you do the opposite. You can also combine them into a full pyramid (e.g., 1 up to 10, then back down to 1).
This method is a fantastic way to accumulate a high volume of work in a mentally manageable way. A workout of 100 push-ups and 100 kettlebell swings sounds daunting. But a ladder of 1 rep, then 2, then 3... all the way up to 10 reps (and then back down if you choose) feels much more achievable, even though the total volume is high. This structure keeps you engaged and constantly pushing forward to the next "rung" of the ladder.
Example Workout: An ascending ladder. Complete 10 rounds, increasing the reps by one each round.
- Round 1: 1 Goblet Squat, 1 Push-Up
- Round 2: 2 Goblet Squats, 2 Push-Ups
- ...continue until you complete...
- Round 10: 10 Goblet Squats, 10 Push-Ups
Pro-Tip: Pair a lower-body or pulling movement with an upper-body pushing movement. This allows parts of your body to recover while you work other areas, letting you move through the ladder with minimal rest.
Your Treadmill-Free Future
The myth that you need to slave away on a cardio machine to lose weight is officially busted. The truth is, building and maintaining muscle through intelligent strength training is the most efficient and sustainable path to a lean, strong, and healthy body. These ten workout styles offer variety, intensity, and—most importantly—results, without a single minute of mind-numbing jogging.
The best workout for you is the one you can stick with consistently. So, pick one of these formats that sounds exciting, grab your weights (or just your bodyweight), and give it a try this week. Ditch the dread and start building a body you're proud of, one powerful repetition at a time.
Ready to get started? Let us know in the comments which workout you're going to try first!
About the Author
Goh Ling Yong is a content creator and digital strategist sharing insights across various topics. Connect and follow for more content:
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