When we want to lose weight, we look for exercises that will quickly burn fat and are also challenging. If you are looking to shed those unwanted pounds, you need to push yourself to get your muscles working throughout your whole body.
These weight loss exercises will help you add more variety to your workout regimen while losing inches and pounds off your frame. When you combine them with a cardio workout, you will see the results of your hard work.
25 Best Exercises For Weight Loss
A full body workout targets your muscles and metabolism so that you can lose fat even at rest. If you are want to improve the look of your body, add these weight loss exercises to your workout.
1. Goblet Squat
Remember those squats that you did in high school gym class? While they were fantastic for toning up your arms and legs, these particular exercises can put added pressure on your back. Goblets squats are a safer alternative, and they can do everything a regular squat does for your body.
These particular squats require you to hold a free weight or dumbbell as you bend down. For the best form, you want to have all the weight in front of your as you keep your back in an upright position.
The goblet squat gives you a better form as it tones your hamstrings, thighs, and upper arms. Goblet squats go lower than a traditional squat and allow you to burn more fat and calories during your workout routine.
As an added benefit to weight loss, the goblet squat can also help you improve your grip strength as well.
2. Sprinter Step-Up
The step-up has been in the daily routine of many workouts. When you are looking to shed a few pounds, you want to focus on specific areas. This exercise mainly concentrates on the glutes and legs, which is a primary area of concern for many bodies.
This simple resistance exercise targets the hamstrings and the quadriceps, along with the buttocks and the legs.
With the step-up, you want to find a sturdy box or a bench to use as a platform. Proper form is equally important for this workout. Think about the form of a sprinter. Their arms are in motion as they run. You want to achieve this same form as you go up and down on the bench.
While step-ups may seem to be stressful on the joints, they are a low impact exercise that can benefit those who may have problems with the knees.
3. Bear Crawl
Bear crawls have been a favorite of soccer and football coaches for many years. These crawls are a simple exercise that will work out the vital muscles in your body and increase in your cardio for quicker fat reduction. Once you finish the training, you will feel the burn in your shoulder, triceps and biceps areas.
Bear crawls will require you to get down on all fours. From this point, you need to start walking in a forward motion. While it does not seem difficult, you will want to take it easy for a few repetitions.
You do not need any equipment for this weight burner. A basic workout routine includes:
- Five push-ups
- 20 yard forward bear crawl
- Five push-ups
- 20-yard backward bear crawl
- Five push-ups
- Rest 60 seconds
4. Jackknife Crunches
With any weight loss exercise, you want to target the entire core area. Many core exercises the only workout a few muscles while leaving out some areas in the core region. Jackknife crunches (also known as the pike crunch or the V-up) are designed to work out that region with the other muscle groups.
When starting these exercises, you want to start slow. If you have limited flexibility, you may find these exercises to be tough for you. But once your flexibility increases, you can get a lot of benefits out of this workout.
Jackknife exercises push your arms, abs, and legs into a strenuous workout all at once. With a toned up core, you will see the pounds shed off your frame.
5. Kettlebell Swing
What exercise can burn fat faster than running? Kettlebell swings may be one of the most effective ways to lose excess body fat.
One of the best parts of this exercise is that kettlebell swings are not stressful on the joints. There is less pressure on the knees, ankles, and back too. If you are having issues with your back, this is the exercise to check out.
Kettlebell swings work out your arms, lower back, and core. These cores exercises increase your body’s metabolism and help you to burn fat faster than traditional workouts.
6. Olympic Snatch
Weightlifters and bodybuilders have been using the snatch technique to improve their core and lose weight. This exercise may seem simple, but the proper technique can take time to perfect it.
Once you have achieved the correct movement, you will notice a difference in your body. Many athletes feel more coordinated and have more stability with this exercise.
The Olympic snatch takes its name from the starting position of a weightlifter. You begin in a down position and lift a barbell above your head. The strength is generated from the legs to the shoulder area.
Almost every area is targeted, including:
- Lower back and spinal erectors
- Abdominals, obliques, and transverse abdominals
- Triceps, biceps, forearms
7. Loaded Carry
Have you ever carried a load of groceries from your car to your home? If you have, you are already familiar with the weighted carry exercise. While you may be tempted to pick up a few bags for a workout, there are a few differences to increase your weight loss.
Loaded carries are not complicated workouts, but they are an efficient way to lose some weight. You start with a simple walk, but with added weight, you work out all the muscles in your body.
The main focus is on the arms and the leg areas. You will want the right balance, or you could end up finding this exercise to be extremely difficult. There are variations of the loaded carry, including:
- Duck Walk: Hold the weight between your legs or let it hang at knee height.
- Farmers Walk: Hold your weight at each side and grip tightly.
- Bear Hug: Wrap both arms around the weight.
8. Squat Jumps
Squat jumps are one of those core exercises that everyone needs in their workout routine. These workouts increase your heart rate and help you to tone up your legs and buttock area. In simple terms, squat jumps will activate your metabolism to help you burn fat faster.
While they are very beneficial to the body, these exercises are very taxing as it adds stress to your joints and muscles. With the right technique, you should not have an issue when supplementing squat jumps in your workout.
To decrease the chance of injuries, the National Strength and Conditioning Association recommends the use of shock-absorbing surfaces for these activities.
For those familiar with CrossFit, you probably have heard of thruster exercises. These extended exercises combine an overhead press with a squat for added fat burning to your workout.
The exercise is designed to increase your heart rate, and it targets the whole body with a single movement. Some of the muscle groups engaged with this exercise include:
You can use a kettlebell, a dumbbell, or a barbell for the press. The compounded movement benefits all your muscle areas, as well as focusing on building your core too. While your heart rate increases, you will notice your fat burns at a faster rate as well.
Is there a more traditional exercise than a push-up? These activities are perfect for most people as they can be complete just about anywhere. You can get in an upper body exercise without the need for complicated equipment.
What makes the push-up a golden way to lose weight? It not only builds up your chest muscles, but it works out those core muscles, including the triceps, biceps, and back. When the core muscles are engaged, the fat burning process increases throughout your body.
Push-ups help you to build your muscle mass. In turn, that helps to increase your metabolic rate and sheds pounds even when you are sitting. It may be a traditional exercise, but the push-up is an integral part of any workout regimen.
Another essential exercise for weight loss is the plank. This movement forces your body to use several muscle groups in one motion.
Your entire core engages during a plank. While it is a simple exercise, you will have to build some endurance to last for the full routine. You can slowly build your glutes, back, and shoulders to handle this test of strength.
A plank does not require your body to move, but you are holding your body in one position. With this exercise, that stationary form can be more complicated than moving weights from different points.
Planking allows you to build endurance and strength in your body. In turn, that strength enables you to burn more fat and lose weight in less time than strenuous workouts.
12. Jump Rope
Do you think that jump rope is just for children? You might want to think again. Jump rope is an activity that should be done by anyone looking to drop a few pounds.
Jump rope does put a little stress on the lower joints, but it makes less impact than other activities such as running. This workout allows you to burn calories with vigorous exercise. Jump rope helps you to burn ten calories per minute for an average sized person.
Along with working out your calves and other muscles, you also involve the muscles in your arms.
13. Jumping Jacks
Another old-time exercise favorite is the jumping jack. Like jump rope, this exercise is designed to help you lose weight, and you will want to add it to your daily routine. According to Harvard Health Publications, you need to do 1,800 jumping jacks to burn up to 200 calories.
When you are jumping around, your heart rate starts to elevate with your metabolism. As your body warms up, you will see the pounds shed off your frame.
When your muscles are stronger and begin to grow, your body will start to burn fat near these areas.
14. Standing Knee Raises
Standing knee raises are perfect for those who experience back and knee pain. This exercise does not seem as intense as other workouts, but you can see results by adding it to your routine.
This workout focuses strictly on your core. While it produces less stress on your back, it can also help to strengthen this area. In addition to that, these knee raises will reduce the fat around your stomach.
Standing knee raises increases your range of motion for the hips and reduces the chance for injuries. Adding this workout, you may even see an increase in your balance.
15. Bar Dips
Bar dips are one of those exercises that have a significant number of benefits to your body. This particular exercise works out the entire upper body, including:
This exercise is known as an upper-body kinetic chain exercise since your hands and feet remain in a fixed position during the movement. Once again, this is an excellent core exercise to strengthen the muscles in your upper body.
If you can’t complete the whole exercise, there is no need to worry. You are pushing your entire body weight up and down during this workout, and this can be difficult for the first few workouts.
16. Windshield Wipers
You are looking for an ab move that will work out your entire body? Try a windshield wiper. This exercise activates muscles in your core and strengthens the glutes. You will also see more fat burned around the obliques as well.
You can finally say “goodbye” those pesky muffin tops around your waistline. In addition to the weight loss, you should see more stabilization and flexibility in the hip area.
The windshield wipers can be accomplished on the floor or hanging from a pull-up bar. In either situation, you will need to raise your legs and rotate them from side to side. It may sound complicated, but once you get the hang of it, you will see the calories melt after these strenuous routines.
17. Skater Hops
Skater hops are designed to work the muscles in your legs. Not only will you tone down your thighs, but you can see an increase in your muscle endurance too.
Another benefit of this weight loss exercise is it helps you work on injury prevention. Adding this in your routine, you can see a decrease in ACL (Anterior cruciate ligament ) tears and have more stability in your knee ligaments.
You want to make this a must-do in your exercise routine. It can keep your heart healthy and boost your metabolism. With that, you will see an increase in burning off those unwanted calories.
18. Walking Lunges
Tone your legs and activate that core with walking lunges. You can experience other benefits with this workout, including improving your balance and raising your metabolism.
Regular barbell squats put added pressure on your back, but that is not a worry with a walking lunge. These lunges don’t even require any equipment, and you can get a fantastic workout of the:
With this exercise, both sides of the body engage during the workout. You will see more extensibility in your hip flexors with a broader range of motion.
19. Renegade Rows
Renegade rows are a mashup of planks and dumbbell rows, so you get double the result in a straightforward exercise. Like many of the other activities, this movement stimulates your full body muscle groups.
The main target area is the back. You will be in a push-up position, but with more focus on the abs and chest. As you hold the position, you will notice your glutes activating too.
You will feel the effects of a complete body workout once you finish this routine. It is one of those core exercises that everyone needs to add to their workout. Once again, when the core is engaged, you will notice better results in your weight loss journey.
20. Pike Press
The Pike Press is a challenging exercise, but one that offers excellent results in your weight loss journey. If you have struggled with extra flab under the arms, you may want to try this workout.
This exercise is designed to focus on your shoulders and arms. All that unwanted underarm fat will banish with the Pike Press.
For the beginner, this exercise can seem like a challenge. You will feel as if all your weight is directly on the shoulders as you push yourself in the up position. Expect a lot of sweat with this routine, but that only means you are burning extra calories in the process.
21. Mountain Climbers
Most of us would never think of climbing a mountain. However, you can still work out those same muscle groups at home. The mountain climber is a quick exercise that engages your arms and your core.
Mountain climbers target the fat located in your lower abs area. As we know, abs are some of the most challenging areas to shed unwanted fat.
You will work out several muscle groups with this routine. It is almost like completing a total body workout with one exercise. Mountain climbers help build:
• Core strength
• Cardio endurance
If you want to avoid a high-impact workout but still want a challenging activity, try a mountain climber. They are great for those experiencing issues with knees, ankles, and the back.
22. Battle Rope Wave
Moving a rope up and down does not seem complicated, but after a few reps, you will feel the burn of these fat-burning exercises.
The battle rope wave combines a cardio workout while engaging your glutes, back, and core. People at any level can benefit from this exercise. If you are starting, it will help you to build muscles quickly.
For the more advanced, you can push yourself to the next level when adding the battle rope wave into your workout regimen.
This exercise is one that you want to make sure you are working out in a stable location. Any time you lose stability, you put yourself at risk for an injury. With a daily workout of the battle rope wave, you will notice a stronger core and faster metabolism.
Want to turn your body into a fat-burning machine? Add burpees into your workout. Burpees are an instant full body exercise that can burn a lot of calories. In some cases, you can burn 50 percent more than moderate workouts.
Burpees combine a jump, a push-up, and a squat, but all within one smooth movement. You are not only working out your muscles but adding more cardio as well. Any time you can boost the cardio, you are turning your body into a fat-burning engine.
These exercises are low-impact and have been known to improve weak joints. Burpees are a smart choice to keep you in shape or lose some extra weight.
24. Broad Jumps
Broad jumps (or standing long jumps) add more explosiveness to your workout routine. If you are looking to add more power to your exercises, add this to your regimen.
These jumps will get your heart pumping. You don’t want to focus on the height, but rather how you control your muscle groups with each movement. Remember that smaller jumps are easier on the body than more gigantic leaps.
With this exercise, you are working out your back, core, and arms. When the muscle groups have to do more work, they are burning more fat in your body.
Like the skater hops, these exercises are easier on the knees and can make your joints more stable as well.
25. Jump Lunges
Walking lunges are great, but for a more effective workout and faster results, you might want to switch to jump lunges. These exercises will have all the muscles in your core and your legs working out. As you jump up and down, you will notice an increase in the stability in your ankles and knees.
Jump lunges are perfect for pumping up the cardio in your workout. As you increase your heart rate, you will increase the usage of muscles in your body. In turn, you will notice some weight reduction as you burn off more fat.
Losing weight is not an easy task. You want to make sure you are doing the right exercises that increase your fat-burning abilities. These twenty five exercises are a great way to add some variety into your workout routine. Many activities do not use complicated equipment or need levels of high skills.
I believe the most critical part of your weight loss journey is keeping consistent with your workouts. As you build muscle, you want to continue down that road and not skip any workout. When you train regularly, you will start to see some improvement with your body.
Remember that a little improvement is better than no growth. You will be surprised when you start seeing results with these exercises.
Most of these exercises fall into the interval training category. If you have 30 minutes or less, you can use some of these high-intensity workouts to build muscle and burn off that fat.