The 10 Greatest Workouts For Weight Loss

C. Stop, then kick back with your right leg to begin. Step left leg forward to repeat on the other side.

Sets: 3
Representative: 10 per side

Tips: There are many variations of the lunge, but the classic forward lunge is still very effective for weight loss because it works multiple muscles at once (think glutes, quads, and hamstrings).

(Also Read: Running For Weight Loss Tips To Make It Work)

2. Burpee


ONE. Stand with your feet shoulder-width apart and your arms by your sides. Push your hips back, bend your knees, and bring your palms to the floor to lower yourself into a crouch. Immediately squat down for the next repetition. Repeat 8 to 12 times. Complete 3 sentences.


BB Place your hands shoulder-width apart on the floor just in front of your feet and shift your weight on them to jump back and land gently in the plank position.


C. Jump your feet forward so they land just outside your hands. Jump explosively in the air, stretch your hands over you, or walk by the sides.

Sets: 3
Representative: 8 to 12

Tips: This exercise effectively targets your core, chest, and legs at the same time. Feel the burn and know that you are building a lot of muscle.

(Also Read: How To Make A Perfect Burpee And Mistakes To Avoid)

3. Explosive lungs


ONE.
Start with your feet together and hands on your hips. Step forward with your right leg and lower yourself into a lunge so your right knee is bent at a 90-degree angle.


BB
Jump up and switch legs in the air.


C.
Land gently with your left leg forward and immediately lower yourself into a lunge.

Sets: 3
Representative: Repeat for 1 minute

4. Squats


ONE.
Start with your feet hip-width apart, arms either at your sides holding weights, or crossed across your chest.

BB Keeping the weight straight in your heels and back, put your hips back and bend your knees to lower yourself into a crouch until your thighs are parallel to the floor. Remember to keep your knees in line with your toes at all times. Maintain a steady pace and step back to begin.

Sets: 3
Representative: fifteen

Tips: Squats are one of the best exercises for losing weight and building overall strength. If you get them right, you’ll attack your core and your entire lower body.

5. Double jump

ONE. Stand with your feet slightly wider than hip-width apart and lower yourself into a deep squat.

BB Stand up as if you were jumping, but land in a lunge position with your right leg back.

C. Use the momentum to jump back into a crouch from this lunge position. Repeat this process and land in a lunge on the opposite side.

Sets: 2
Representative: Repeat for 45 seconds

Tips: Step up your traditional squats with a jump and a lunge. The movement increases your heart rate and you can feel the burning sensation in your stomach, buttocks and legs.

6. Mountaineer

ONE. Start in a plank position on the floor. Drive your right knee towards your chest without lifting your hips or letting your right foot touch the floor.

BB Put your right foot back on the plank and repeat on the other side, forcing your left knee toward your chest. Alternately repeat the legs.

Sets: 3
Representative: Repeat for 1 minute

Tips: Mountaineers are a great way to burn calories. The quick leg movement targets slopes, buttocks and hamstrings.

(Also Read: 7 Reasons Climbers Are One Of The Best Exercises)

7. Jump rope

ONE. Start with your feet together, hands holding the ends of the skipping rope and elbows toward the ribs. Swing the jump rope and kick or hop over with both feet. Don’t jump in between, just jump with every turn of the rope.

Sets: 3
Representative: Repeat for 1 minute

Tips: Jump rope is a great full body tool for weight loss. Challenge yourself to jump for a full minute – it’s harder than you think.

Check the length of the skipping rope by holding it in each hand and making sure the handles line up with your shoulders.

8. Body weight balance

ONE. Beginning to stand with your feet together, lift your right leg so that your right toes simply tap the floor.

BB Bend and touch your left knee with your right hand. Squeeze the glutes together keeping the core engaged to stand and return to start.

Sets: 3
Representative: 10 per side

9. Kettlebell Swing

ONE. Stand with feet slightly wider than hip-width apart and a kettlebell lightly in front of your feet. Grasp the kettlebell handle with both hands. Keep your back straight and hang at your hips to move the kettlebell back between your legs.

BB Push your hips forward to stand and swing the kettlebell over your head, keeping the core locked into place. Drop the kettlebell forward and between your legs to begin the next swing.

Sets: 3
Representative: fifteen

Tips: Kettlebells are very effective for weight loss as they affect the entire body. In addition, they are low in impact and yet intense – ideal for burning calories. If you’re not ready for an overhead swing, stop the bell at shoulder level and swing it back between your legs.

(Also Read: The Right Way To Do A Kettlebell Swing To Avoid Injury)

10. Tabata drill

ONE. Start with a light dumbbell in each hand, hanging from your shoulders and standing with your feet shoulder-width apart.

BB Jump your feet out and lift the dumbbells straight up until your arms are fully extended. Continue vigorously for 20 seconds, then rest for 10 seconds.

C. Stand on your chest with your feet shoulder-width apart and the dumbbells on your chest. Begin pushing the dumbbells across your body in turns.

DD Continue vigorously for 20 seconds, then rest for 10 seconds. Repeat both exercises for a total of 8 rounds.

Sets: 8 rounds
Representative: Repeat for 20 seconds; Let rest for 10 seconds

(Also Read: 10 Best Bodyweight Exercises That Will Get Your Heart Rate Up In A Minute)

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