6 Best Machine Workouts for a Total-Body Slim-Down – Working out with weights is a very effective way to boost your fat loss and muscle gain for a total body slim-down. Resistance training with weights builds muscle, burns calories, and increases your metabolism overall, allowing you to burn more calories at rest. Traditional weight training implements include dumbbells and barbells. While these are great tools, some individuals are unable to use these types of equipment due to injury, comfort, or convenience-related reasons. That’s why we’re here today with six of the best machine workouts to slim down and tone up.
Working out with resistance machines that use a fixed range of motion and a pinned weight stack and pulley system or manually loaded plates can be an excellent alternative to traditional free weights. There are many benefits of using free weights over machines, especially in terms of transfer to real-world performance. However, the fact is that for muscle building, fat loss, and slimming down overall, the differences are marginal.
If the choice is between machine-based workouts or avoiding the weight room altogether, we would go with machines every time. The following is a list of five different machine workouts you can use for a total-body slim-down. Each workout consists of five exercises using various machines found in most commercial gyms. Each workout hits most of the major muscle groups in your body for a true total-body workout.
Choose two to three of the workouts to perform each week, with at least one day in between each. Select a weight that feels moderate to heavy for 10 to 15 repetitions. Rest for 60 seconds between sets. Perform two to four sets of each exercise based on your available time and current fitness level. Don’t miss : 7 Exercises To Build Up Your Core if You Hate Sit-Ups
This workout hits your legs, lats, back, and chest using standard pin-stack machines. Focus on the mind-muscle connection, and go for a solid pump in your muscles.
- Seated Leg Press
- Lat Pulldown
- Machine Chest Press
- Seated Row
- Leg Curl
This workout relies on cable machines for each exercise. These provide slightly more instability than fixed range-of-motion exercise machines. They also give constant tension throughout the range of motion, offering a more even muscle stimulus throughout the repetition. Additionally, the cable resistance angle is not directly downward, unlike free weights, which changes the overall feel and stimulus provided by the exercises.
- Cable Squat
- Cable Chest Fly
- Cable Tricep Pushdown
- Cable Bicep Curl
- Cable Glute Kickback
This workout utilizes the Smith machine, which is basically a barbell attached to a fixed track that allows it to go up and down but prevents lateral, forward, or backward movement of the bar. This can make it safer for clients who need solid muscle stimulus but cannot safely perform barbell lifts.
- Smith Machine Squat
- Smith Machine Incline Bench Press
- Smith Machine Bent-Over Row
- Smith Machine Shoulder Press
This workout combines multiple types of workout machines for a comprehensive full-body training session. For practical purposes, this also prevents the need to hunker down on a single piece of equipment (ie Smith machine, cable crossover), which can annoy other gym members who may want to work in.
- Leg Extension
- Seated Cable Row
- Pec Deck Fly
- Cable Lateral Raise
- Seated Calf Raise
This workout includes assisted pull-ups. If you can perform regular pull-ups, you don’t technically need the assisted pull-up machine. Overall, this workout has a heavy focus on arms and shoulders, but still includes the hack squats to hit your lower body.
- Hack Squat
- Assisted Pull-up
- Machine Shoulder Press
- Machine Preacher Curl
- Machine Tricep Extension
The final machine workout to slim down is a cable-focused routine that relies heavily on the pulling muscles located in your back as well as your arms. The seated leg curl makes sure your lower body gets some work as well.
- Seated Leg Curl
- Cable Upright Row
- Cable Crossover
- Cable Face Pull
- Cable Rope Hammer Curl
