Exercises For Weight Loss

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Best 11 Exercises For Weight Loss

by Valerie Zeller Valerie Zeller

1. Burpee

Burpee
Burpee
Burpee

Burpee

Burpees are the ultimate exercise, a dynamic movement combining both strength and cardio by engaging most major muscle groups of the body in rapid succession. They involve squats, push-ups and jumps, and you should expect your heart rate to elevate significantly while performing them.

How to do Burpee

  • Stand with your feet shoulder-width apart and your hands at your sides.

  • Bend your knees and reach your palms to the floor in front of you.

  • Jump down into plank position on all fours, then lower your body down to a push-up position.

  • Complete the push-up, returning your body to plank position.

  • Jump your feet them forward, going back to the squatting position from earlier in the movement.

  • Press up and jump, raising your arms above your head. Enter gently and perform the practice.

Reverse Crunches
Reverse Crunches
Reverse Crunches

Reverse Crunch

Reverse Crunches are a bodyweight exercise that works your abs and quadriceps and are a great basic move. When done correctly, they can effectively target your core, hips, legs, lower body, upper legs and waist. They require no equipment to do.

U Crunches
U Crunches
U Crunches

U Crunch

U Crunches are a bodyweight exercise that works your quadriceps, hip flexors, lower abs, upper abs and transverse abs and are a great moderate move. When done correctly, they can effectively target your core, hips, legs, lower body, thighs, upper legs and waist. They require no equipment to do.

Oblique Crunches
Oblique Crunches
Oblique Crunches

Oblique Crunch

Oblique Crunches are a bodyweight exercise that works your obliques and are a great basic move. When done correctly, they can effectively target your core and waist. They require no equipment to do.

How to do Oblique Crunches

  • Lie on your back and cross the left foot over the right leg, palms behind your ear.

  • Having lower back pushed into the floor, raise your head off the floor and then curve your upper body diagonally over your chest towards your left knee.

  • Continue on the other arm heading to the right hip.

  • Repeat with the same number of reps.

Jumping Jacks
Jumping Jacks
Jumping Jacks

Jumping Jack

Jumping Jacks is a bodyweight exercise that works your traps, calves, deltoids, quadriceps and side deltoids and is a great basic move. When done correctly, it can effectively target your hips, legs, lower body, lower legs, neck, shoulders, upper back, upper body and upper legs. It requires no equipment to do.

How to do Jumping Jacks

  • Walk erect with your feet aligned with your palms by your backs.

  • Quickly lift your arms over your head while throwing your foot out on the sides. Immediately reverse the movement to jump back to the standing position.

Star Jump
Star Jump

Star Jump

Star Jump is a bodyweight exercise that works your calves, hamstrings, deltoids, quadriceps, glutes and hip flexors and is a great basic move. When done correctly, it can effectively target your buttocks, hips, legs, lower body, lower legs, shoulders, thighs, upper body and upper legs. It requires no equipment to do.

How to do Star Jump

  • Start out standing up straight in a comfortable posture with your feet shoulder width apart and arms by your sides.

  • Then sit down halfway down and aggressively back up as far as possible, stretching your whole body out and pushing your arms and legs away from your chest.

  • Experience the complete length of your body and land with all of your limbs back in and feel the impact through your thighs.

  • Continue with as many reps and sets as needed.

Decline Oblique Crunch
Decline Oblique Crunch

Decline Oblique Crunch

Decline Oblique Crunch is a strength exercise that works your abs and is a great basic move. When done correctly, it can effectively target your core and waist. It requires none to do.

How to do Decline Oblique Crunch

  • The decline oblique crunch is a variation of the decline crunch movement that isolates the oblique muscles of the abdominals.

  • Start off sitting on a decline bench facing up, putting your feet firmly under the mats, and place your hands either over your chest or to either side of your back.

  • Raise your arms and face up, holding your back straight and taking your left elbow to your right knee, while gradually crunching your abs.

  • Stop for a second and then move to the starting point.

  • Lie completely back and move from your right elbow on your left thigh.

  • Repeat with as many reps and sets as needed.

Side Crunches
Side Crunches
Side Crunches

Side Crunch

Side Crunches are a bodyweight exercise that works your obliques and are a great simple move. When done correctly, they can effectively target your core and waist. They require no equipment to do.

How to do Side Crunches

  • Sit on an exercise ball with the small of the back laid upon the surface of the disk.

  • Start to move to one side of the ball before half of the body is on and the other half is off.

  • Upon finding your equilibrium, fold your abdomen back, pull your belly button in towards your neck and push on your abdominals.

  • Go back to the beginning point and perform with as many sets and reps as necessary.

Farmers Walk
Farmers Walk
Farmers Walk

Farmers Walk

Farmers Walk is a strength exercise that works your abs, traps, quadriceps, glutes and forearm muscles and is a great basic move. When done correctly, it can effectively target your arms, buttocks, core, forearms, hips, legs, lower body, neck, shoulders, upper back, upper body, upper legs and waist. It requires dumbbells to do.

How to do Farmers Walk

  • Place a heavy dumbbell or farmer's hold bar in either side.

  • Stand up and step forward for the required period.

Swiss Ball Crunches
Swiss Ball Crunches
Swiss Ball Crunches

Swiss Ball Crunch

Swiss Ball Crunches are a bodyweight exercise that works your abs, lower abs and upper abs and are a great moderate move. When done correctly, they can effectively target your core and waist. They require exercise ball to do.

Plyo Lunges
Plyo Lunges
Plyo Lunges

Plyo Lunge

Plyo Lunges is a bodyweight exercise that works your quadriceps and is a great moderate move. When done correctly, it can effectively target your buttocks, hips, legs, lower body and upper legs. It requires no equipment to do.

Looking for more?

Check out these 194 exercises which target your core, waist, hips, legs and lower body. Most of them require either no equipment or exercise ball, dumbbells, cardio machine or jump rope and you can do them either at gym or at home or outdoor.

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Frequently Asked Questions

How many exercises for weight loss are there?

Now we have 194 such exercises in our Directory.

What muscles do these exercises target?

Most of the exercises work quadriceps, abs, calves, glutes and hip flexors.

Where can one do these exercises?

You can do most of these exercises either at gym or at home or outdoor.