Top 10 best body weight exercises for weight loss

Bodyweight Balance Exercise (image:pinterest.com)
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Exercise is a crucial part of our well being, but when the focus is weight loss then the stakes are even higher.

If you find yourself struggling to come-up with  your own weight loss workout but don’t know where to start, take a cue from our Top 10 best exercises for weight loss. Each of the routines listed also  doubles as a strength move that’ll also get your heart rate up and work on functional movement skills. Meaning, they’ll help you prevent injuries and and enable you perform  tasks more efficiently in your everyday life—while burning calories and building lean muscle. (More here: You Don’t Need Cardio to Lose Weight, But There’s a Catch)

Attached to each exercise are sets and reps to help you get the best of your daily exercise.

 

Total Time: About 30 minutes

Requirements: Free weights, Kettlebell(s)

1. Forward Lunge

Forward Lunge Exercise (image:gethealthyu.com)
Forward Lunge Exercise (image:gethealthyu.com)

At the number 1 position in our Top 10 best exercises for weight loss is Forward Lunge, instructions below.

 A. Stand tall with feet hip-width apart. Place hands on hips or hold weights by sides to start.
B. Take a controlled step forward with the right leg. Keeping spine tall, lower body until the front and back leg form a 90-degree angle.
C. Pause, then step right leg back to start. Step left leg forward to repeat on the other side.
Sets: Reps: 10 per side

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

2. Burpee

Burpee Exercise (image:gethealthyu.com)
Burpee Exercise (image:gethealthyu.com)

At the number 2 position in our Top 10 best exercises for weight loss is Burpee, instructions below.

A. Stand with your feet shoulder-width apart and arms at your sides. Push your hips back, bend knees, and reach palms to the ground to lower into a crouch.Immediately lower back into a squat for the next rep. Repeat 8 to 12 times. Complete 3 sets.

B. With hands shoulder-width on the floor directly in front of feet, and shift your weight to them to jump back and land softly in plank position.
C. Jump feet forward so they land just outside of hands. Jump explosively into the air, reaching hands overhead or leaving by sides.
Sets:3 Reps:8 to 12

Mistakes and Tips:The Burppe is effectively targets your core, chest, and legs simultaneously. You can feel the burn and know you’re building lots of lean muscle. We definitely recommend the Burpee as on of our  best exercises for weight loss

3. Explosive Lunge

Explosive Lunge Exercise (image:zoomzee.com)
Explosive Lunge Exercise (image:zoomzee.com)

At the number 3 position in our Top 10 best exercises for weight loss is Explosive Lunge, instructions below.

A. Start with feet together, hands on your hips. Step forward with the right leg and lower into a lunge so right knee is bent at a 90-degree angle.
B. Jump up, switching legs midair.
C. Land softly with the left leg forward, immediately lowering into a lunge.
Sets: 3 Reps: Repeat for 1 minute
A. Start with feet hip-width apart, arms either at sides holding weights or clasped in front of chest.
B. Keeping weight in heels and back straight, sit hips back and bend knees to lower into a squat until thighs are parallel to the floor. Remember to keep knees in line with toes the entire time. Maintain an even pace and rise back to start.
Sets: 3 Reps: 15

 

4. Squat

Squat Exercise (runtastic.com)
Squat Exercise (runtastic.com)

At the number 4 position in our Top 10 best exercises for weight loss is Squat, instructions below.

A. Start with feet hip-width apart, arms either at sides holding weights or clasped in front of chest.
B. Keeping weight in heels and back straight, sit hips back and bend knees to lower into a squat until thighs are parallel to the floor. Remember to keep knees in line with toes the entire time. Maintain an even pace and rise back to start.
Sets: 3 Reps: 15

Mistakes and Tips:We’ve long trusted squats for weight loss and it is  one of the best exercises for weight loss and for building overall strength. When you do them correctly, you engage your core and entire lower body.

5. Double Jump

Double Jump Exercise (image:skimble.com)
Double Jump Exercise (image:skimble.com)

At the number 5 position in our Top 10 best exercises for weight loss is Double Jump, instructions below.

A. Stand with feet slightly wider than hip-width apart and lower into a deep squat.
B. Rise up as if you’re jumping, but land in a lunge position with your right leg back.
C. Use momentum to jump from this lunge position back to a squat. Then repeat, landing in a lunge on the opposite side.
Sets:2 Reps:Repeat for 45 seconds

Mistakes and Tips:To make this even more effective, take your traditional squats up a notch by incorporating a jump and lunge. The movement will increase your heart rate and you’ll feel the burn in your abs, butt, and legs.

6. Mountain Climbers

Mountain Climbers Exercise (image:popsugar.com)
Mountain Climbers Exercise (image:popsugar.com)

At the number 6 position in our Top 10 best exercises for weight loss is Mountain Climbers, instructions below.

A. Start in a plank position on the floor. Drive the right knee in toward chest without raising hips or allowing right foot to touch the floor.
B. Place right foot back in plank and repeat on the other side, driving the left knee in toward chest. Repeat, alternating legs.
Sets: 3 Reps: Repeat for 1 minute

Mistakes and Tips:The Mountain climbers are an excellent way to burn those excess calories. The rapid leg movement targets obliques, butt, and hamstrings.

7. Jump Rope

Jump Rope Exercise
Jump Rope Exercise

At the number 7 position in our Top 10 best exercises for weight loss is Jump Rope, instructions below.

A. Start with feet together, hands holding ends of the jump rope, elbows in toward ribs. Swing the jump rope and step or hop both feet over. Don’t jump in between, just jump with each swing of the rope.
Sets: 3 Reps: Repeat for 1 minute

Mistakes and Tips:The Jumping rope is a really  great total-body tool made for weight loss. We challenge you  to complete a full minute of jumping—it’s much tougher than you think.

Check the length of the jump rope by holding it in each hands and ensuring the handles line up with shoulders.

8. Bodyweight Balance

Bodyweight Balance Exercise (image:pinterest.com)
Bodyweight Balance Exercise (image:pinterest.com)

At the number 8 position in our Top 10 best exercises for weight loss is Bodyweight Balance, instructions below.

A. Start standing with feet together and the right leg lifted so right toes just tap the floor.
B. Bend and touch your left knee with your right hand. Squeeze glute and keep core engaged to stand and return to start.
Sets: 3 Reps: 10 per side

9. Kettlebell Swing

At the number 9 position in our Top 10 best exercises for weight loss is Kettlebell Swing, instructions below.

A. Stand with feet slightly wider than hip-width apart and a kettlebell slightly in front of feet. Grasp kettlebell handle with both hands. Keeping back straight, hinge at the hips to hike the kettlebell backward between legs.
B. Press hips forward to stand and swing the kettlebell overhead, keeping core engaged. Allow the kettlebell to fall forward and between legs to begin the next swing.
Sets: 3 Reps: 15

Mistakes and Tips:The Kettlebells are very effective for weight loss because it involves the entire body. Plus, they’re low impact yet high intensity—ideal for calorie burn. If you’re not ready for an overhead swing, stop the bell at shoulder height and let it swing back down between legs.

Kettlebell Swing Exercise (image:oxygenmag.com)
Kettlebell Swing Exercise (image:oxygenmag.com)

10. Tabata Drill

Tabata Drill Exercise (image:verywellfit.com)
Tabata Drill Exercise (image:verywellfit.com)

At the number 10 position in our Top 10 best exercises for weight loss is Tabata Drill, instructions below.

A. Begin with a light dumbbell in each hand, racked at your shoulders, standing with feet shoulder-width apart.
B. Jump feet out wide and jack dumbbells straight up overhead until arms are fully extended. Continue with all-out effort for 20 seconds, then rest for 10 seconds.
C. Stand with feet shoulder-width apart, dumbbells at chest. Begin jabbing the dumbbells across the body, alternating sides.
D. Continue with all-out effort for 20 seconds, then rest for 10 seconds. Repeat both exercises for 8 rounds total.
Sets: 8 rounds  Reps: Repeat for 20 seconds; rest for 10 seconds
That’s it in this edition of our Top 10 best exercises for weight loss, if you have benefited from this article please leave a comment below.

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