If you knew the absolute best 8 exercises to lose weight were, would you do them? Well, read on because you just might!
We all know exercise is essential for overall health, but when you’re trying to lose weight it becomes even that much more important. Where do you even begin?
First of all, you don’t have to kill yourself at the gym every day to take off the weight. There are easy exercises to lose weight that you can do at home or on-the-go. In fact, sometimes easy workouts are better because you’ll actually DO them!
That being said, I did include some exercises here that may require a visit to the gym since not everybody owns a barbell at home because they’re just too good to be missing out on.
So before you try CrossFit, sign up for a heavy duty HIIT program or join a boot camp class, find out how the following exercises can speed up your weight loss by incorporating them into your daily routine to achieve the absolute maximum results.
Exercise physiologists have been hard at work on this particular issue, and now years of research indicates that the following 8 exercises – done properly – are all you need to achieve the slim, toned body you desire.
With that said, it is worth mentioning that when it comes to weight loss, the role of a proper, healthy diet cannot be overstated.
Now, enough of the “rah rah” talk! Read on to learn about the 8 best exercises you can do TODAY to start crushing it and losing weight fast!
Starting with the king of all weight loss exercises, squats. Whether you’re trying to lose weight or build muscle (or both), one of the best exercises for you has to be squats.
It’s very important, however, that you do them just right to maximize effectiveness and prevent injury.
Here’s a primer on how to exactly do the perfect squat.
_ Stand with your feet shoulder-width apart or slightly wider, your head facing forward and your chest held up and out. Extend your hand out in front of you or bend the elbows and clasp the fingers.
_ keeping your weight on your heels, begin lowering your hips sitting back and down into an imaginary chair. Keep your face and chest up as your body bends forward a bit.
_ lower down until your thighs are as parallel to the floor as possible. Remember to keep your knees in line with your toes the entire time. You should be able to see your toes from over your knees as you lower into a seated position.
_ maintaining an even pace, push through your heels and rise back into a standing position.
Repeat 3 sets of 15 reps.
Lunges are a quintessential exercise; you can do them anywhere and the effects can be seen in no time. They are very effective for weight loss as they work multiple muscles at once for maximum calorie burn.
It’s important to do lunges properly so you don’t put unwanted strain on your joints. Here’s how to do the perfect form:
_ Stand with your feet shoulder-width apart, your chin up and shoulders back and relaxed. Place your hands on your hip.
_ Keeping your spine tall, step forward with one leg and lower your hips until your knees are bent at about a 90-degree angle.
_ Make sure your front knee is directly above your ankle and not pushed out too far. And make sure your other knee is not touching the floor.
_ Keep the weight on your heels as you as you push back up into the starting position.
_ Now do the other side by stepping forward with your other leg.
Repeat 10 times on each side. Do a total of 3 sets.
Burpees are super popular these days and they’re popular for a good reason. Burpees are a full body exercise that burns fat as fast as it builds muscle.
This exercise effectively targets your core, chest, and legs simultaneously. Feel the burn and know you’re building lots of lean muscle.
Here’s how you do a good burpee.
_ Stand with your feet shoulder-width apart and arms at your sides. Push your hips back and lower into a squat position.
_ put your hands on the floor directly in front of you and shift your weight onto them. Then jump feet back into a plank position.
_ jump your feet forward so they land just outside your hands like a frog position.
_reach your hands up and jump explosively into the air.
_ Lower back into a squat position immediately for the next rep.
Repeat this for 8 to 12 times for 3 sets.
4. Mountain Climbers
Ready for a classic body weight move that every fitness-lover should have in their arsenal? It’s time for mountain climbers.
Mountain climber is a dynamite exercise that get your heart rate up and blast calories as well as working your oblique, butt, hamstrings and upper body. It’s a truly full body exercise. (yay!)
They are also very accessible. You can do them practically anywhere coz they would only require your body weight.
Here’s how to do it.
_ Start in a traditional plank position, shoulders over your hands and weight on your toes.
_ With your core engaged, pull one knee into your chest, keeping the toes just off the ground. Quickly pull your other knee into your chest as you push back the first knee into the original position.
_ Keep switching your legs and start picking up the pace until it feels like a little running in place in a plank position.
Continue running in your plank for 1 minute, then rest 20 seconds. Repeat for 3 sets.
5. Jump Rope
Jump Rope is a kick-butt, calorie-burning, super fun exercise that does not cost a fortune and you can do it from the comfort of your home.
Don’t think of jump rope is as a middle school gym class activity. It’s a total-body toner made for weight loss. Jump rope is a high intensity aerobic exercise that, if done properly, is the key to fire up metabolism, improve coordination and tone the calves, core, shoulders, and upper back.
Challenge yourself to complete a full minute of jumping to get the best out of this exercise.
Now, for those who still haven’t learnt this move, here’s how you should do it.
_ Check the length of the rope by holding it in your hands and ensure that the handles line up with your shoulders.
_ Start with feet together, hands holding the ends of the jump rope, elbows in towards your rips.
_ Swing the jump rope and hop over it with your feet together. Do not jump in between the swings. One jump with each swing.
Continue jumping for 1 minute. Do this for 3 sets.
The deadlift targets multiple muscle groups in a single lift, offering more bang for your buck than an isolation exercise.
This killer exercise has so much to offer for changing your offer, from whittling your waist, giving your butt a much-needed boost to improving your posture as well as increasing your overall strength.
Incorporating deadlift one or two days a week into your weight training is a great way to boost your weight loss and make you feel like a confident badass.
Now, here’s how to do a prefect deadlift.
_ Stand with your feet hip-width apart and mid-foot under the barbell.
_ Bend over and grab the barbell with a shoulder-width grip, keeping your arms straight and keens slightly bent.
_lift your chest up and straighten your lower back. Look forward and not at the ground to avoid rounding your back.
_ Using your hips and knees together, stand up and lift the weight from ground to an upper-thigh level.
Choose your weights so you can do 3 sets of 12-15 reps.
7. Kettlebell Swings
Now, kettlebell (NOT kettleball) is an old school baby that recently turned to a trendy tool in the gyms again.
When preforming a kettlebell swing, the thing that trips people up is that they think because they’re holding the kettlebell with their hands, they have to use their arms for the swing.
Yes, you hold the bell with your hands and yes, your hands are the end of your arms. But when it comes to properly swinging the kettle bell, your legs are what you are really using.
When preformed correctly, kettlebells are very effective for weight loss because they engage the entire body. Plus, they’re low impact, high intensity which is the ideal kind of workout for calorie burn.
Here’s how you ca do it with a proper form.
_ Stand with your feet slightly wider than hip-width apart and toes pointed out. Look straight ahead, grasp the kettlebell with your both hands and hold it between your legs.
_engage core and slightly squat, bringing the bell between and behind your legs.
_press the hips forward and swing the kettlebells upwards.
_ let the weight swing back between your legs as your lower back into a slight squat position.
Repeat this for 3 sets of 15 reps.
8. Tabata Drill
Tabata training is a super popular form of high intensity training. This form of exercises consist of 20 seconds of work and 10 seconds of rest for a total of 8 rounds.
For this exercise, you’ll need two dumbbell for your jumping jacks and cross jabs.
The intervals may be short but trust me, you’ll appreciate off intervals.
Now, this is how you do a Tabata drill.
_ Begin with your dumbbells up to your shoulders and feet together.
_ The dumbbells jack straight up, until your arms are fully extended.at the same time, jump your feet outwards. Continue this for 20 seconds.
_ after 10 seconds of rest, place your feet shoulder-width apart, and the dumbbells at your chest.
_ Begin jabbing the dumbbells across the body, switching sides. Go with all-out efforts for 20 seconds.
After 10 seconds of rest, repeat both exercises for 8 rounds.
And there you have it–the 8 best exercises to lose weight and tone your body so you can achieve the body and look you so well deserve!