Your Best Weight Loss ROI for Your Time

Your Best Weight Loss ROI for Your Time

You don’t have time, but you’re trying to lose weight. Which one do you pick? Cardio or hit the weights?

I hope you picked weights!

It’s not wrong to choose cardio over weights but it’s just not efficient and your holding yourself back by doing so.

If you’re someone who is short on time, you need something that takes the least amount of time to give you the biggest results.

A great R.O.I. in other words.

Applying a short but intense circuit training system to your weight loss program is going to go way farther in a shorter amount of time. My weight loss clients use a combination of resistance training (weight training) and HIIT (High Intensity Interval Training) to achieve their quickest results.

Why do weights win?

Using a circuit style resistance training program allows you to build muscle which helps with fat loss as it increases the amount of calories your body burns. The more muscle you have, the easier your weight loss results come about.

Cardio helps you burn some calories during the time you are performing that cardio workout but it stops right there. Resistance training combined with HIIT will have your body continue to burn calories even hours after your workout has ended.

Weight training like this also plays a huge part in balancing your hormones, which helps you with losing fat around the middle, controlling your hunger, reducing cravings, improved sleep and so much more.

How do you implement it?

You don’t have to get too fancy with the workouts. You just have to pick a few exercises that require you to use most of your body. The easiest way in my opinion is to do dumbbell workouts by picking a weight that challenges you in a safe way. Here’s how we get them done in the #FITTINGin15 Weight Loss Program:

  1. Pick 3-5 big exercises. Here’s some: Various pushups, jump squats, dumbbell squat and press, burpees.
  2. Pick a suitable weight to complete 10-12 reps for each. A suitable weight will allow you to do most of your set with good effort while the last 3 reps become very challenging.
  3. Set your timer for 15-30 minutes.
  4. Do as many rounds as possible within your time limit of your created workout.

If you pick the correct exercises and weight then you should be panting hard pretty quickly and sweat should start pouring out when you start cooling down.

There you go! A great way to invest 15-30 minutes of your day to get better health and and weight loss results in return. Let’s also not forget to take into consideration the medical bills you’ll be saving 😉

If you want some help figuring our your weight loss program, my DIY Home Weight Loss Program. #FITTINGin15 , is on sale for $37 (Usual $69) until November 8th. Click here for details.

There are 20 bodyweight and dumbbell workouts just like ones described above for you to play around with. I even give you a Get Started Kit and Workout Calendar so you can easily implement the program right away! You’ll also be automatically enrolled in a 4-Week Fat Loss Nutrition Course that gives you bite-sized information that you can add to your weight loss program a step at a time so that you aren’t overwhelmed.


I’m someone who prides herself on efficiency and have spent the last 8 years as a Personal Trainer figuring out how my busy clients can get the most out of doing the least. Make sure you’re using the right program to get the ROI!


Cari Li

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