Some exercises are more effective than others at losing weight and building muscle. This is because they combine cardio intensity and muscle solicitation by mobilizing several muscles at the same time. The list below gives you some ideas to guide your weight loss routine.
Top 10 Best Weight Loss Exercises
Not enough time, not wanting to register for a gym, no equipment at hand… No more excuses! Here are our top 10 best strength training exercises for weight loss to do at home.
Burpees
Probably the most hated exercise, but also the most effective for cranking up cardio, activating fat burning, and losing weight. Burpees are the enemy of fat # 1. They allow you to work absolutely all parts of the body: the thighs, torso, back, shoulders, arms, and abs. Suffice to say that it is an all-in-one exercise, which promises incredible results!
Mountain Climber
This exercise is also called the climber exercise mainly targets the abdominal area and the triceps. But practicing with a little rhythm will also increase the heart rate so as to burn more. Ideal for burning calories, this complete muscle-deep exercise for better posture and a slimmer waist.
Slits
Standing with hands-on-hips, bring one straight leg forward and bend the knee perpendicular to the foot without going past the toes with the knee of the front leg while lowering the knee of the back leg to the floor. Change legs. It is not as easy an exercise as it sounds. You have to keep your balance, stay on the axis and it heats up quickly in the thighs. To make the exercise more difficult, you can add weights.
Back lunges
This exercise is very effective for strengthening the legs and buttocks. Enough to get a nice curve, work the gluteal muscles, the quadriceps, and the hamstrings, and keep the balance by gaining a maximum. Regularly practicing this fitness movement also allows you to eliminate fat in the lower body. For even more complexity, you can put your back foot on a chair or bench and/or work with light weights in each hand.
Jumping Jack
This fitness movement is one of the basic movements in fitness classes. It is often used by teachers in group lessons to increase energy expenditure. This skipped exercise helps melt away fat and tone the figure.
Kettlebell Swing
Ideal for burning a maximum of fat in a short time, refine your curves and tone the silhouette. This exercise will require you to purchase a kettlebell, a weighted ball with a handle. The goal is to achieve fluid movement by engaging the shoulders, quads, back, and glutes while tightening the abs.
Jump squat (or squat jump)
Discover the squat jump, a plyometric exercise par excellence! By performing this movement, you obviously work your heart, since it requires a cardio effort. But you also strain the thighs, calves, and buttocks. What reshapes everything and destocking fat while increasing significantly the heart rate.
_Thighs_small.png)
Knee hikes
With your feet on the ground, or resting on a bench or chair, doing knee lifts is a very interesting exercise. Its cardiovascular dominance is ideal to support you in your weight loss but also allows you to obtain a nice curve.
_Cardio_small.png)
Knee or normal pumps
In weight training, push-ups are exercises designed to strengthen the arms and pecs. To be done on the knees, in a beginner version, or on the feet, once you have mastered the movement. They are a great exercise to body weight to beef up the upper body, get toned arms and reduce fat.
Plank sheathing:
An exercise that requires good management of breathing, the mind, and good posture. But which is very effective if it is well done. On tiptoes or knees, resting on the elbows, try to keep your back straight and contract your abs. Hold as long as possible (minimum 30 seconds). And with each new session, try to lengthen the duration by about 10 seconds. Guaranteed results, reinforced abdominal belt, and a slimmer waist.
Chair
With your back against the wall, descend as if you want to sit down, thighs parallel to the floor and knees aligned with the feet. Hold the position as long as possible, at least 30 seconds, without pressing your hands on the top of the thighs (too easy!). Your legs must be shaking and you must be warm… This is where the work is most effective! You can do it with or without a ball.
If you organize a circuit training with these exercises, you can ensure both core strength, muscle strengthening, and cardio training, all at home and without spending any money.
Read more on the advanced weight loss and bodybuilding exercises.
