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Saturday, July 20, 2024
Saturday July 20, 2024
Saturday July 20, 2024

25 best exercises to lose weight (backed by science)

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Transform your workout routine with these effective fat-burning moves

Wondering what the best exercise is to shed those extra pounds? Well, the truth is, that the majority of fat loss success comes down to an energy deficit, which means adjusting your nutrition. But fear not! While there’s no one-size-fits-all answer, certain exercises can significantly boost calorie burn and aid in achieving that deficit. We’ve compiled 25 of the best exercises to lose weight, all backed by science, to kickstart your journey towards a fitter you.

1. Farmer’s Carry

Why:

Who says exercise has to be complicated? Pick up something heavy and move it somewhere else — this is the idea behind the farmer’s walk. Try using weights that add up to half your body weight to tax your grip strength, core, and upper back.

How:

  1. Deadlift a trap bar up or hold dumbbells by your side.
  2. Keep your core tight and tension in your arms to avoid swinging.
  3. Take quick steps at a brisk pace.
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2. Weighted Sled (Prowler)

Why:

Pushing a weighted sled requires strength and stamina, making it an excellent calorie-burning exercise. Perform rounds of 20-30m runs and back, resting on a 1:2 ratio for aerobic and anaerobic gains.

How:

  1. Set up holding the sled bars with straight or bent arms.
  2. Drive the sled forward as fast as you can, bringing one knee up to your chest.
  3. Keep your steps short and fast.
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3. Kettlebell Swings

Why:

Kettlebell swings are easy to master and incredibly effective. They engage multiple muscle groups, including glutes, hips, quads, and shoulders, spiking your heart rate and torching calories.

How:

  1. Start with feet slightly wider than hips and a kettlebell a foot in front of you.
  2. Hinge at the hips, keeping your head in line and reaching for the kettlebell.
  3. Shrug your shoulders and swing the kettlebell between your legs, then explosively drive it up.
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4. Burpee

Why:

Burpees are a calorie-torching, heart-rate-spiking exercise that engages multiple muscle groups. They’re highly effective for burning calories and boosting metabolism.

How:

  1. Bend down, place hands on the floor, and jump feet back into a plank.
  2. Lower chest to the ground, then push back up to plank.
  3. Jump feet back between hands, then jump explosively into the air.
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5. Airbike

Why:

The assault bike is a fiendish piece of equipment that challenges your endurance. The harder you push, the harder it becomes, making it an excellent calorie burner.

How:

  1. Adjust the saddle to hip height and sit.
  2. Push with your feet and pull with your arms.
  3. Aim for quick sprints with rest intervals.
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6. Barbell Deadlifts

Why:

The barbell deadlift is the king of compound exercises, targeting multiple muscle groups simultaneously. It’s excellent for increasing lean muscle mass and improving overall strength.

How:

  1. Walk your shins to the bar with your feet under your hips.
  2. Hinge at the hips, reaching for the bar while keeping back straight.
  3. Push the floor away, keeping the bar close, then lock out hips.
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7. Barbell Back Squat

Why:

Similar to deadlifts, barbell back squats are a fundamental compound exercise. They target your back, core, and lower body, making them highly effective for overall strength and muscle growth.

How:

  1. Stand with feet wider than shoulder-width apart, holding the barbell across your upper back.
  2. Squat down, keeping chest up and back straight, until thighs are parallel to the floor.
  3. Drive through heels to return to the starting position.
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8. Barbell Lunges

Why:

Adding weight to lunges intensifies the workout, targeting muscles in the legs and core. Lunges are effective for building muscle mass and strength.

How:

  1. Stand tall, chest up, holding a barbell across your upper chest.
  2. Take a step forward with one leg, bending both knees until the back knee touches the ground.
  3. Push back up to the starting position and repeat on the other leg.
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9. Bench Press

Why:

The bench press is a classic compound exercise that targets the chest, shoulders, and arms. It’s excellent for building upper body strength and muscle mass.

How:

  1. Lie back on a flat bench, holding a barbell above your chest with your arms extended.
  2. Lower the barbell to your chest, then push it back up to the starting position.
  3. Keep your back flat and feet planted on the ground throughout the movement.
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10. Front Squats

Why:

Front squats target the quads, glutes, and core while also improving flexibility and balance. They’re a great alternative to back squats and engage the core more intensely.

How:

  1. Stand with feet shoulder-width apart, holding a barbell across your upper chest.
  2. Squat down, keeping chest up and back straight, until thighs are parallel to the floor.
  3. Drive through heels to return to the starting position.
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11. Dumbbell Deadlift

Why:

Dumbbell deadlifts are a versatile exercise that targets the entire body, particularly the lower back, glutes, and hamstrings. They’re great for building strength and stability.

How:

  1. Hold two dumbbells in front of your thighs with palms facing inwards.
  2. Hinge at the hips, keeping back flat, and lower the dumbbells towards the ground.
  3. Push through heels to return to standing position.
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12. Thrusters

Why:

Thrusters combine a front squat with an overhead press, providing a full-body workout that targets multiple muscle groups. They’re excellent for building strength and endurance.

How:

  1. Hold two kettlebells by their handles at shoulder height.
  2. Squat down, then explosively drive upwards while pressing the kettlebells overhead.
  3. Lower back into a squat and repeat.
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13. Dumbbell Goblet Squat

Why:

Goblet squats are a great exercise for building lower body strength and improving mobility. They also engage the core and upper body muscles.

How:

  1. Hold a dumbbell with both hands in front of your chest.
  2. Squat down, keeping chest up and back straight, until thighs are parallel to the floor.
  3. Drive through heels to return to the starting position.
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14. Dumbbell Step-Ups

Why:

Dumbbell step-ups are effective for targeting the glutes, quads, and hamstrings while also improving balance and stability.

How:

  1. Hold dumbbells in each hand by your sides.
  2. Step onto a raised platform with one foot, driving through the heel.
  3. Bring the other foot up to meet it, then step back down and repeat on the other side
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15. Medicine Ball Slams

Why:

Medicine ball slams are a dynamic, full-body exercise that improves power, strength, and cardiovascular fitness. They’re great for releasing stress and aggression.

How:

  1. Hold a medicine ball above your head with your arms extended.
  2. Slam the ball forcefully onto the ground in front of you.
  3. Catch the ball on the rebound and repeat
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16. Box Jumps

Why:

Box jumps are a plyometric exercise that improves explosive power and leg strength. They’re also effective for burning calories and improving cardiovascular fitness.

How:

  1. Stand in front of a box or platform with feet shoulder-width apart.
  2. Bend knees and jump explosively onto the box, landing softly.
  3. Step or jump back down and repeat.
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17. Battle Ropes

Why:

Battle ropes provide a high-intensity, full-body workout that improves cardiovascular endurance and muscular strength. They’re also great for burning calories.

How:

  1. Anchor the rope at its centre and hold one end in each hand.
  2. Move arms up and down in a wave-like motion as fast as possible.
  3. Continue for a set duration or number of repetitions.
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18. Rowing

Why:

Rowing is an excellent cardiovascular exercise that targets multiple muscle groups, including the back, arms, and legs. It’s low-impact and great for burning calories.

How:

  1. Sit on a rowing machine with feet fastened and grab the handle with an overhand grip.
  2. Straighten legs to push the seat back, then pull the handle towards your chest.
  3. Reverse the movement and repeat.
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19. Treadmill Sprints

Why:

Treadmill sprints are high-intensity interval training (HIIT) exercises that burns calories and improves cardiovascular fitness. They’re also effective for building leg strength.

How:

  1. Set the treadmill to a high speed and incline.
  2. Sprint for a set duration, then rest for a short period.
  3. Repeat for multiple rounds.
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20. Skipping

Why:

Skipping is a fun and effective cardiovascular exercise that burns calories and improves coordination. It’s also portable and can be done anywhere.

How:

  1. Hold a jump rope in each hand with palms facing forward.
  2. Jump over the rope as it passes under your feet.
  3. Continue jumping for a set duration or number of
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21. Mountain Climbers

Why:

Mountain climbers are a dynamic exercise that targets the core, shoulders, and legs while also increasing heart rate and calorie burn. They’re excellent for building endurance and improving coordination.

How:

  1. Start in a plank position with hands directly under the shoulders.
  2. Drive one knee towards the chest, then quickly switch legs.
  3. Continue alternating legs as if climbing a mountain.
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22. Sandbag Forward Lunge

Why:

Sandbag forward lunges are an effective lower body exercise that targets the quads, glutes, and hamstrings while also improving balance and stability.

How:

  1. Place the sandbag across your upper back.
  2. Step forward with one foot and lower into a lunge until both knees are at 90-degree angles.
  3. Push off the front foot to return to the starting position and repeat on the other side.
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23. Bear Crawls

Why:

Bear crawls are a functional, full-body exercise that improves core strength, coordination, and mobility. They’re particularly effective for targeting the abs, shoulders, and chest.

How:

  1. Start on all fours with hands under shoulders and knees under hips.
  2. Lift knees off the ground, keeping back flat and core engaged.
  3. Crawl forward by moving the opposite hand and foot simultaneously.
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24. Wall Ball

Why:

Wall balls are a challenging exercise that targets the legs, shoulders, and core. They’re excellent for building explosive power and increasing cardiovascular endurance.

How:

  1. Hold a medicine ball at chest level.
  2. Squat down until your thighs are parallel to the ground, then explosively stand up while throwing the ball against a wall.
  3. Catch the ball and immediately squat down to repeat the movement.
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25. Shadow Boxing

Why:

Shadowboxing is a cardio workout that engages the entire body while improving coordination and agility. It’s an effective way to burn calories and relieve stress.

How:

  1. Stand in a fighting stance with knees slightly bent and fists up.
  2. Punch the air with alternating arms, focusing on speed and technique.
  3. Incorporate footwork, head movement, and defensive manoeuvres for a complete workout.
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