Weight Loss Exercises – 15 Effective Exercises to Lose Weight Easily

Weight Loss Exercises

Anyone who has ever started a weight loss journey knows about the strain it takes on the muscle and body, in total. This is a common issue you will face if you are losing weight without the aid of a personal trainer. You just might be doing most of the exercises wrong. So, here are highlighted fifteen best weight loss exercises, how to them effectively and the benefits it gives you.

15 Effective Exercises to Lose Weight Easily

1. Burpees

burpees for weight loss

Burpees is that weight loss exercise.you love to hate.It involves your full body weight and every muscle around your body.

How to do:

  • Maintain a low squat position, your feet shoulder-width apart.
  • Place your hands on the floor, resting your body weight on them and thrust your feet backward into a plank position.
  • Pull your feet forward, jump up lightly with your hands in air in an hallelujah stance.
  • Repeat as many times as possible.


  • It burns calories faster than most workout exercises
  • Burpees builds all round body muscle.
2. Push-Ups
push ups for weight loss

Push-ups are one of the most popularly known exercises, it requires no equipment or unnecessary complexity.

How to do:

  • Place your body on the ground in a plank position, your body stretched out straight.
  • With your body weight resting on your palms.
  • raise your upper body upward and then downwards repeatedly.


  • Regular push up exercises are beneficial for building up upper body mass and strength. In day to day living,
  • push up gives you that arm strength to push, pull and carry heavy object. It is basically a living hack.

3. Plank Jacks

plank jacks for weight loss

If you think planks are too basic and require a punch to get that extra weight loss kick, plank jack’s are meant for you.

How to do:

  • Align your body on the ground on a full upward plank position with your palms pulling your body weight upward.
  • Spread your legs, jacking them inward and outward.
  • Repeat inward and outward movements, pushing beyond your normal body tolerance.


  • Upper body building exercises are vital but plank jack’s develop the core of the lower body.
  • Plank jacks is important to loose lower body fat, and build thigh muscle.

4. Mountain Climbers

mountain climbers for weight loss

If you dislike the outdoor environment and looking for a way to replicate a weight loss exercise similar to hitch-hicking, mountain climbers is for you.

How to do:

  • Begin by playing your body in a typical plank position.
  • Bring your right knee to your chest, tightening your abs in the process.
  • Switch to the left knee quickly, bringing it towards to your chest.
  • Note that the toes of the stretching knee must not touch the ground.
  • Do about ten reps.

Benefits: Mountain climbers benefits a good but shape and burns out stomach fat, giving your abs that perfect tone.

5. Triceps Push-ups

tricep push ups for weight loss

An alternative form of push-up focused on majorly the triceps, is the triceps push-ups.

How to do:

  • Place your body in a regular push up position,with your feet together.
  • Unlike regular push-ups, your hands should directly be below your shoulder.
  • Pull body weight with the strength of your palms together, upwards and downward alternatively.

Benefits: Triceps push-ups benefits arms and chest muscle building focusing on the muscles around the area burning surrounding fat.

6. Bicycle Crunches

bicycle crunches for weight loss

Bicycle crunches and pilates imitate cycling exercising.

How to do:

  • Lie down back flat to the floor.
  • Place your hands behind your head and raise your knees.
  • Pull your right knee to your chest, at the same time raising your left upper body towards your knee.
  • Switch to your left knee, pulling it to your chest at the same time raising your left upper body towards the knee.
  • Continue the alternations with the tempo of riding a bicycle.

Benefits: Bicycle exercises in general are of good benefits to weight loss and abs toning. It creates muscle gain and define the abdominal region.

7. Dumbbell Squat Jumps

Dumbbell Squat Jumps for weight Loss

How to do:

  • Holding up a dumbbell of equal weight in each hand, stand upright, your hands by your side and knees shoulder width apart.
  • Pulling your body weight down with the dumbbell in hand, go downwards till your knees are bent at 90� in a squat position.
  • Hold this position for a few seconds.
  • Do up to 15reps going upwards and downwards.


  • The benefits of dumb bell squats surrounds targeting the glutes and getting a well rounded butt while tightening the arm muscle.
  • It is a progression from regular day to day squats.

8. Bicep Curls

bicep curls for weight loss

How to do:

  • Pick up dumbbells of equal tolerable weight on each arm carrying them in the middle of your palm.
  • Stand upright with your feet shoulder-width apart.
  • Raise the dumbbell on the right hand towards the shoulders, keeping the elbows in close proximity to the body.
  • Lower the right and hand and repeat the same for the left.
  • Continue alternating raises between each arm, standing upright.


  • Bicep curls are majorly beneficial for building upper arm muscle.
  • In simpler terms, this exercise gets rid of flappy arms.

9. Lunges

laung for weight loss

How to do:

  • Stand upright, keeping your body straight and chin up.
  • Bring one leg forward, lowering your body downwards till both knees are bent at 90� to each other.
  • Alternate between right and left leg continuously for about ten to fifteen reps.


  • The benefits of lunges are evident in skinny jeans.
  • This exercise shapes your legs and your butt. Lunges are said to be back friendly.
  • So after your workout there would be no need to subscribe to 12 best yoga poses good for back relief as they do not irritate your back muscles.

10. Squats

squat for weight loss

How to do:

  • Stand upright, your knees wide apart with your hands stretched out forward.
  • Bend your hips downwards till your knees are at about 40 – 60�.
  • Hold this position for about 30seconds,tightening your muscles.

Benefits: Squats have a lot of benefits, from strengthening leg muscle, burning fat, facilitating weight loss to toning the legs.

11. Jump Rope

jump rope for weight loss

Jump rope, commonly referred to as skipping rope is one of the important cardio exercises.

How to do:

  • Hold the handle of each end of rope in your arms.
  • Pull your knees together and bounce off the floor lifting the skipping rope over your whole body frame.
  • Continue this movement for about one minute.


  • Jumping rope is vital to lose weight.
  • More calories are burnt and it improves heart rate.

12. Walking and Running

Walking and Running for weight loss

Running and jogging do not require explicit description, they are day to day activities. These cardio exercises are needed to burn fat and help in breathing process.Running and walking as weight loss exercise should be a permanent routine before intense workouts or after intense workout.

13. HIIT Workouts

hiit workout for weight loss

High Intensity Interval training is a carefully planned workout plan, intense and time dependent to burn fat and build up muscles with minimal muscle damage. HIIT are a health benefit, not a body destroying campaign.For beginners, fifteen to thirty minutes workout which consists of two minutes warm up, one minute jogging, lunges,jabs, push ups and sumo squats is recommended.

Benefits: HIIT workouts are beneficial for fat and calories burn.For beginners with no experience with exercising,this training is essential to begin adapting the body to exercising system and toning.

14. Work Out With Weights

weight workouts for weight loss

Supplementing your workout with weights,dumbbells or whatsoever in the beginner stage is risky. But if done well can yield the best results.Dumbbells are the basic tool easier for beginners to use. Dumbbell squats, lunges with dumbbell, push-ups with dumbbell are just a few exercises weights can be added to spice up the workout routine.


  • Working out with weights is beneficial to building more muscle mass in comparison to fat present.
  • It helps tighten the muscle and is an excellent tool for toning the body, faster than the ordinary workout.

15. Yoga

weight loss yoga

Yoga is known is be a relaxing sport.Harnessing yoga to lose weight and not just discovering twelve best yoga poses for back pain relief is another strategy.

There are specific yoga poses for weight loss. They include, half boat pose, seated forward bend, revolved lunge pose,downward dog pose, warrior 1 pose, dolphin pose, cobra pose, bridge pose, boat pose,pigeons pose and many others.Relaxation is key when doing any or all of these mentioned poses.


  • Yoga is a more mentally calming exercise for weight loss.
  • It multi-tasks burning calories and mental health improvement together in one workout plan.
  • It is a lesser intense, evenly weight distribution workout.

To know your body type and tolerance is key to formulating the best workout plan suitable for you. It is not compulsory to do each and every one of the fifteen workouts broken down for you above. Bodybuilding is a journey of discovering what works for you. Prepare a workout schedule your body bests adapts to and begin your journey to weight loss. Always remember, workouts are not torture strategies. Working out and losing weight is a health aligned process to get good circulation and a fit body. A fit life, is s happy life.

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