Top 50 Exercises to Lose Weight and Get Back in Shape

Top 50 Exercises to Lose Weight and Get Back in Shape

Top 50 Exercises to Lose Weight and Get Back in Shape

Exercises to Lose Weight Exercises regulates towards the explosive strength which increase your resting metabolic rate upto 20% the day after you start doing workout, according to the research published in the Journal of Strength and Conditioning Research, which means you can keep burning your bat from your stomach even after the last reputation.

It is common these days that sometimes we get confused while choosing the best weight loss workout that will work for us. Out of various sources available, only exercise and diet are the two sources for weight loos which become very popular they are healthy, safe and do not cause and side effects to our body.

It is very interesting to know that both weight loss exercise and diet both going hand to hand if you want to see some good result.

20% exercise and 80% diet is what dietitian, nutritionists and fitness experts recommending, if you want to lose weight successfully. Weight loss exercises and diet are both which works same for men’s and women’s.

But, there are so many people who cannot afford a physical or fitness strainer  who can guide them to loss weight and become fit and fine. So today I am going to top 50 exercises which can help you to lose weight and get back in shape.

So, get ready and tight your belt with these below written 50 dynamic strength and conditioning exercises to lose weight on top of your newfound muscle gains.

Click here to read:-  Did you know These 5 Acupressure Point for Weight Lose

  1. Anulom-Vilom (Yoga) – Exercises to Lose Weight:

Doing anulom vilom for 15 minutes can help you to lose weight in very effective way.

How To Do It:

 – Just sit in cross legged with your back in straight position.

– Block your left nose with your thumb and take a deep breath with your right nose.

– Now, do it in opposite position, just block your tight nose and exhale with your left nose

– And now, inhale with your left nose and exhale with your right nose.

Note:- Do anulom vilom in early morning with empty stomach. 

  1. Bicycle Crunches – Exercises to Lose Weight:

Bicycle crunches are packed with pack of double punch of cardio and ab training. This exercise is perfect for those who lower belly pooch problem as it burns the fat as well and also strengthen the entire core of that area.

How To Do It:

– Lie back on the ground and bend your knees, and lift your calves until become paralell to the floor.

– Now straighten your right leg and bind your hands behind neck for the support.

– Try to keep your shoulder off the floor.

– Now you should try to touch your left bent knee with opposite elbow.

– And then straighten your left leg and bend the right leg and touch the leg with the left elbow.

– Keep doing these alternate positions as fast you can do.

  1. Bridge – Exercises to Lose Weight:

Bridge dips and bridge pose and one the best exercises for your back. These exercises will make your back bigger and bouncy and also strengthen your abdominal.

How To Do It:

– Simply lie down on your back and bent your knees and feet on the floor.

– Now raise your hips as high you can until you get straight line from your shoulders to – your knees.

And then clasp the cheeks of your butt together.

– Now, lower down your back towards the floor and than again raise back up.

  1. Bridge With Leg Lift – Exercises to Lose Weight:

This exercise is an advanced variation of the simple bridge dips that focus on the muscles of your butt from all the angles which works on your lower abdominal more effectively.

How To Do It:

– Simply lie down on your back and bent your knees and feet on the floor.

– Now raise your hips as high you can until you get straight line from your shoulders to your knees.

– Now lift your one leg straight up.

– Do this dips for one minute of time.

– And, then do with the opposite leg for same time period.

  1. Burpees – Exercises to Lose Weight:

Burpees are THE best. These are one of the best moves among all the fast weight loss exercises. If you are a beginner than you can simply just step back and forwards rather than jumping.

How To Do It:

– Stand in straight and bending forward position, and put your hands on the floor.

– Jump with feet into plank and then again jump near your hand and straighten up.

– You can also do burpess while jump on your feet to one side an up, do the same with other side.

Click here to read:-  Top 5 Reasons Why Losing Weight Quickly is Dangerous For Health

  1. Butt Kicks – Exercises to Lose Weight:

Butt kicks are known as cardiovascular exercise. Difference between the jogging and butt kicks is that in butt kick exercise you try to touch butt alternatively with each leg. By doing this you can increase your intensity and speed.

How To Do It:

– Stand straight with your feet hip width aside and keeps your abdominal tight.

– And than start doing jogging on the spot with your calves kicking back by which your feet almost touch your butts.

  1. Candlestick Dipper – Exercises to Lose Weight:

Candlestick Dipper exercise is very effective for muffin tops and love handles. This exercise is cleverly easy as it is good for getting rid of side fat.

How To Do It:

– Get down on your knees and straighten your right leg in sideways.

– Now, lift your arms overhead and then join in Namaste (Indian welcome posture) position.

– After that, bend your left as low as you can and then straighten up.

– Do 15 reputations of this exercise and then do in opposite position.

  1. Chair Pose – Exercises to Lose Weight:

This exercise is an intermediate yoga that helps in strengthen your legs and tone your butts. If you want to burn more fat and calories than hold this pose as long as you can without compromising with the form.

How To Do It:

– Stand with straighten back and your feet together.

– Now low down your butts as much you can do and then raise your arms high overhead.

– Hold the same pose for 30 seconds to 45 seconds

  1. Cross -Trainer – Exercises to Lose Weight:

Cross trainer is also known as elliptical trainer which not just burns a high amount of calories but also helps in building leg muscles. This exercise also helps in shedding fat from your arms.

How To Do It:

– Take steps on paddles and hold the handlebars strongly.

– After that move your feet along with the paddles, like if you are stepping forward, it nearly act like walking motion.

– With each step of this exercise, you should make sure that you are moving your handlebars towards chest and alternating the movement.

  1. Cycling – Exercises to Lose Weight:

Cycling is a very effective cardio exercise, it not just strengthens your leg muscles but also helps in burning abdominal fat too. You can try with resistance and the grip on the cycle to modify as per your choice. You can replace exercise cycle with the bicycle and go for short distance cycling and can modify after some days as per your choice.

Click here to read:-  Top 10 High Calorie Foods For Weight Gain

  1. Deadlifts – Exercises to Lose Weight:

Dead lift is the exercise which is known for training the booty.  Just grab lighter dumbbell in your hands and stand in straight position with back erection.

How To Do It:

– First bend at your waist in forward position.

– Now try to go as low as you can go easily without hunching your back or shoulder.

– You need to keep your back in flat position.

– And than rise and do 20 reputation of this exercise.

– These dead lifts are excellent for hamstrings and also for your booty.

  1. Elbows To Knees – Exercises to Lose Weight:

Elbows to knees is a dance cardio move which is most familiar like punjabi bhangra move. It helps in giving the proper shape to abdominal muscles.

How To Do It:

– Simply stand with your feet aside.

– After that, stretch your hands overhead to your left side.

– Now, transfer your right knee up and elbows in down crossing motion.

– Straighten your back and do 20 reputations of each side.

  1. Fast Feet – Exercises to Lose Weight:

Fast feet is a funny and very effective exercise, which helps in cutting muffin and also shedding weight from your belly.

How To Do It:

– Stand with feet aside and bend them slight in forward position.

– And then join your bands in front position.

– After that start moving your feet as fast you can in a wide leg jogging.

– You can feel the pressure of this exercise on your butt too.

  1. Forearm Plank – Exercises to Lose Weight:

Forearm planks help in strengthening your upper arms and shoulder along with a strong core.

How To Do It:

– First, come into the plank position with straight body, tight abdominal and hands directly underneath your shoulders.

– After that lower yourself onto your forearms with elbows straighten with your shoulders.

– This position is called dolphin honk. Hold yourself in this position for at least 30 seconds.

  1. Frog Jumps – Exercises to Lose Weight:

Those frogs jumps are effective when you are interesting in loosing some weight. Basic of this jump is to cover as much as distance you can do and as many reputations you can do continuously.

How To Do It:

– Simply stand with feet aside and bend your knees slightly.

– Now jump forward and cover as much distance you can cover and backward to the starting position.

– You can start this exercise with 20 reputations.

Click here to read:- 23 Facts to know about Gun Control in United States of America

  1. Front Kicks – Exercises to Lose Weight:

Front kicks strength the legs, butts and abdominal. It also improves your flexibility and also boosts your metabolism.

How To Do It:

– You need to stand in straight position while tightening your body.

– Now bring your right knee up and start kick in straight with the force as like you are pushing something standing right in front of you.

– Just lower it and kick with your other leg as high you can kick.

  1. Grinding – Exercises to Lose Weight:

Grinding is a yoga move which can melt your belly fat easily.

How To Do It:

– Open your legs and sit straight position while erect your back.

– Now carry forward your arms and join your hands.

– And than start making a big circle clockwise like you are grinding mill.

– You can do 15 to 20 reputations in both clockwise and in anti-clockwise position.

  1. Hip Twists – Exercises to Lose Weight:

Hip twists exercise is also known as waist whittlers because this exercise is very effective when you want to remove inches from your waist.

How To Do It:

– First get into the forearm plank.

– Than twist your hips and touch the right hip to the floor.

– Now twist again and touch your left hip to the floor.

– You can keep twisting for 1 minute.

  1. Jackknife Sit-ups – Exercises to Lose Weight:

Jackknife sit-ups are one of the best and hard abdominal exercises because it targets your lower and upper abdominal together.

How To Do It:

– Simply lay down on your back and stretch your arms overhead.now, lift up your arms and Legs straight and try to touch your toes.

– Lower your back and 20 reputations.

– If you want to increase strength then do not touch your legs to the floor.

  1. Jumping Jacks – Exercises to Lose Weight:

Jumping jack is best choice if you love cardio moves and this exercise is very effective in cremating fat from the whole body.

How To Do It:

– Simply stand while raising your back and abdominal tight and keep your feet together

– After that start jumping and open your feet.

– While jumping you have to lift your arms overhead.

– Now jump again and come back in the starting position.

Click here to read:- 18 Relationship Advices that you’re in Love With a Woman, Not a Girl 

  1. Kapalbhati (Yoga) – Exercises to Lose Weight:

Kapalbhati Pranayama is a form of yoga and it is very effective in reducing weight and it is also treating various internal illness of our body which are responsible for hormonal imbalance for weight gain.

How To Do It:

– Just sit with crossed legs and straighten your back.

– Now take deep breaths and then exhale repetitively and do it as long you can do.

– You can do this exercise for 8 to 12 minutes.

Note:- Whenever you exhale, your stomach has to go inside and when you inhale, your stomach has to go outside.

  1. Knee High – Exercises to Lose Weight:

Knee high exercise is another variety of spot jogging in which the movement of butts kick is reversed. Now you need to raise your knees to your hips instead of feet to your butts.

How To Do It:

–  Stand straight and tighten your abdominal.

– Now start jogging in the place by bringing the knees alternately up as high as you can do.

– You can also set a mark with your hands and try to touch the mark with your knees.

  1. Lunge – Exercises to Lose Weight:

Lunge is the most basic and highly effective exercise, lunges train your, abdominal, thighs, calves and butts.

How To Do It:

– Stand with straighten back and tight your abdominal.

– After that put your right leg in front and then bend your knee until your right thigh is equal to the ground and your left thigh in perpendicular position.

– You should make sure that your front knee is above your heel.

– Now push back up and bring your feet together.

– Now do same with other leg.

– Do alternate lungs for at least 30 reputations.

  1. Lunge With Bicep Curls – Exercises to Lose Weight:

Lunge with Bicep Curls is a combination of both lower and upper body. In the time alone biceps curl does not do much for the rest of your body except your biceps, it reduce calories when you combined it with lunges, as you are working with the different major muscles of group at the same time.

How To Do It:

– Hold dumbbells in both of your hands.

– Now as you lunge down, do a bicep curl by carrying dumbbells towards the chest.

– When you rise up, lower down the dumbbells.

  1. Mountain Climbers – Exercises to Lose Weight:

Mountain climbers exercise burns the fat from abdominal area which helps in getting rid of love handles.

How To Do It:

– Come into the position of plank.

– Now bend one of your knees and place it in slight forward position.

– After that start shifting both of the legs backwards and forward by interchanging their positions.

Click Here to Read:- Review of the 12 Things Which Increase Belly Fat Rapidly

  1. Overhead Press – Exercises to Lose Weight:

Overhead Press is one of the best exercise for giving strength to your shoulders and also getting rid of upper back fat and triceps.

How To Do It:

– Hold dumbbells in both hands.

– Now lift your arm upside and then bend your elbows with your forearms parallel to the hand on every side.

– After that raise the dumbbells over your head than bring them back.

– You can do 20 reputations of this exercise.

  1. Pike Push-up – Exercises to Lose Weight:

This exercise is good for arm fat and for shoulders. If you are looking for advanced version than you can do pike push ups with one leg straight up in the air.

How To Do It:

– Come into the downward position like dog doing.

– Then bend your elbows and low down your head towards the floor.

– And press back up by straightening your arms.

– You can do 10 to 15 push ups of this exercise.

  1. Plank – Exercises to Lose Weight:

This exercise is one of the most basic exercise moves which can follow to make yourself fit and healthy. This exercise has so many benefits and I know you will love this exercise for sure.

How To Do It:

– Get down on floor on your hands and the fingers of your feet.

– Now make sure that your body is in straight line and your hands are also underneath your shoulders.

Keep your abdominal in tight position and your belly button sucked inside.

  1. Plank Jacks – Exercises to Lose Weight:

Plank jacks are a cardio version of the planks which will surely give you the benefit of both cardio and also strengthening the core.

How To Do It:

– Simply get into the position of plank and jump your legs open.

– Now jump again and brink back your feet together.

– You have to follow the movement of open and close while your body remains motionless while doing plank.

  1. Plank Push-ups – Exercises to Lose Weight:

Plank push ups are known as the best exercise for arms. This exercise is slightly average, but also very effective for the strengthening of your biceps, triceps, shoulders and also for your abdominal.

How To Do It:

– First comes in the plank position with straight arms and hands under your shoulders.

– After that, bend your elbows one by one and comedown in the position of forearm plank.

– Now straighten your arms one by one into standard position of plank.

– You can do 10 to 15 reputations of this exercise.

Click Here to Read:- Improve Brain Function and Memory Power by using these 8 Natural Home Remedies

  1. Push-Ups – Exercises to Lose Weight:

All of us has done push ups several times in our lifetime. Push ups are known as incredibly effective when you want to tone your arms want to give strength to your whole body.

How To Do It:

– Get into the position of plank.

– And then bend your elbows as your lower yourself towards floor.

– Now press back up by giving strength to your arms.

  1. Running – Exercises to Lose Weight:

Running is the king of all weight loss exercises. Running is not only just burns your calories but it is also a whole body exercise. It gives strength to your legs and it is also very effective for weight loss. Doing 30-40 minutes of running in some ground or in some and also on treadmill will helps you in loosing weight and also increases your stamina.

  1. Side Lunges – Exercises to Lose Weight:

This exercise is good inner and other thighs and butts.

How To Do It:

– Simply stand with your feet aside.

– After that push your butts towards left side and lower facing the floor by bending your left knee.

– Make sure that your right leg will in straight position when doing this.

– Now bring your butts to the right side and keep doing it in alternate positions for 20 times.

  1. Side Plank – Exercises to Lose Weight:

Side planks exercise is best for toning obliques and shedding muffin tops and also for losing fat from arms.

How To Do It:

– Get into the position of plank.

– And then shift your right side by balancing on your right foot and hand.

– Now hold the position and then roll over to your left side. 

  1. Skaters – Exercises to Lose Weight:

Skaters exercise is done in cardio. It has less intensity but giving more results by burning fat and calories and also toning legs.

How To Do It:

– Bent your kneed and stand on your right leg.

– Now jump to your left side as far you as you can on your left leg.

– And then jumpy again to the right leg on right side.

– You can do this exercise for 15 to 20 times.

Click here to read:-  Did You Know these 10 Natural Home Remedies to Cure Hair Fall

  1. Skipping – Exercises to Lose Weight:

Skipping or rope jumping is also a cardio exercise which can easily burn 300 to 400 calories within 45 minutes of times, it also depends on your weight.

How To Do It:

– Stand in straight back position and tighten your abdominal.

– Keep your feet together.

– After that jump off the ground as high you can easily, and let the rope pass from under your feet and brick back it in same position.

– If you did not find rope for skipping, than you can just jump up and down without even rope, but you should keep moving your hands like you are holding a rope in your hands.

  1. Spider Push-up – Exercises to Lose Weight:

These spider pushups works for your arms, legs, shoulders and glutes together at the same time.

How To Do It:

– Get in the plank position and put right hand out along with your head and your right foot in the line with that hand.

– After that press down and when you push it back up, get into the plank position again.

– You can switch the sides with each pushup.

  1. Split Lunge Jumps – Exercises to Lose Weight:

Split lunge jumps  is a trick playing form of lunges which burns enough calories and also is a advanced move. It not just requires the force to jump but it also involves the balance which makes this exercise more effective.

How To Do It:

– Come in the lunge position while forwarding your right leg.

– Now jump and switch your less and land into a lunge with your left leg forward.

– Change the positions and do 20 reputations of this exercise.

  1. Squat Jumps – Exercises to Lose Weight – Exercises to Lose Weight:

Squat jumps is also a trick playing exercise which burns huge amount of calories and also very effective for strengthening glutes and squads. If you are suffering from any type of joint problem, then avoiding squat jump will be better for you.

How To Do It:

– Stand in straight position with your hip width aside.

– Do squats by pushing your butts back while bending your knees.

– After that jump towards upside and then do squat again when you reach the ground.

– You can do 20 to 25 reputations.

Click here to read:-  Top 10 Natural Home Remedies for Migraine Headache which actually works

  1. Squat With Punches – Exercises to Lose Weight:

Squat punch is also one of the best belly burn exercises especially for women at home. This exercise burns good amount of calories also strengthen the arms.

How To Do It:

– Stand and open your feet in wide position and squat down.

– After that start punch across and jab as fast with as much force you can put into the punch.

– Do this for 1 minute and then start punching upwards.

  1. Surya Namaskar (Yoga) – Exercises to Lose Weight:

Surya namaskar is an Indian yoga form which helps in burning more calories in hour half than doing cardio for one hour. It not just helps in losing pounds but also gives the various benefits of yoga. Surya namaskar i.e sun salutations has different versions, chose the variation which suits you best. Doing surya namaskar in slow motion is very helpful and effective and stretching, toning muscles and salutations done on face pace are good form of cardio.

  1. Swimming – Exercises to Lose Weight:

Doing swimming for one hour burns the same calories which you burn in doing 3 miles running. Swimming is a non impact cardiovascular exercise. Swimming uses wast as natural resistance which helps in burning calories. Never forget that always do proper stretching of legs and arms before going to swim.

  1. Triceps Dips – Exercises to Lose Weight:

Triceps dips is in the top3 list of fastest way to tone the triceps. Unlike the 2 other exercises, this exercise can be done anywhere even without any equipment.

How To Do It:

– Sit on bed, chair or on sofa or any other place raised steady platform and sit in relax form.

– Now hold the chair along with your hips with your fingers outwards and move forward until your hands supporting your weight on the place where you sitting and your back is in the air.

– After that bend your elbows and lower down your butts towards the floor as low as you can and straighten up.

– You can do 20 reputations of this exercise.

  1. Triceps Kickbacks – Exercises to Lose Weight:

If you really want to get rid of flabby arms and bingo wins than triceps kickbacks is the best exercise for you. What all you need for this exercise is just a lighter pair of dumbbells.

How To Do It:

– Hold dumbbells in each of your hand and bend your slight forward with soft knees and back flat.

– Then bend your elbows and took dumbbells near your chest by pushing the elbows back and out.

– Now straight your arms by pushing the dumbbells back and bring it back.

You can do 20 reputations and also make sure that feel the burn in your triceps.

  1. Triceps Push-ups – Exercises to Lose Weight:

Sometime we reject the bingo wings of triceps. And, if you really want to burn that fat then start doing this triceps push ups and you will lose the fat from your triceps.

How To Do It:

– First come into the plank position.

– Now put your knees down or remain on your toes.

– After that, press into the floor by pushing back your elbow.

– Now let your arms in straight position and push back up.

Click here to read:-  Did You Know These 10 Home Remedies for Psoriasis

  1. Tuck Jumps – Exercises to Lose Weight:

Tuck jumps is fun loving exercise which is a combination of body weight exercise and cardio. You should try jump as fast as you can without compromising with the form.

How To Do It:

– Stand in straight position and tighten your core.

– Now squat little and jump upside as high you can do.

– Tuck your knees in upwards motions and than land back in a squat position.

– You can do 20 reputations of this exercise.

  1. Vinyasa – Exercises to Lose Weight:

Vinyasa is an exercise which comes from the down dog to cobra. This exercise includes a variation of surya namaskar yoga. This exercise is very effective for loosing weight easily at home.

How To Do It:

– First make a position of downward dog pose.

– Now move to plank position.

– Then go to chaturanga position.

– Now finally push into a cobra.

  1. Walking – Exercises to Lose Weight:

Walking is the easiest but high time consuming exercise for loosing weight easily without doing any of the above written exercise. Doing walking is normal or slow position may no give the result which you are looking for. That would be great if you walk faster as it helps in burning calories faster.

You can start with 20 minutes a day and than increase 1 or 2 minute per day, till you not reach your target time. My personal target time is 60 minutes or 8 kilometer. What about you?

  1. Walkout – Exercises to Lose Weight:

You can do walkout in so many variations. The simplest from all is the push up variation. This exercise is a combined move of forward bend pose and push up exercise and works on your whole integrated body.

How To Do It:

– First put your hands on floor and than walk forward as far as you get in plank position.

– Do only 1 push up and then walk back into the standing position.

– You should make sure that you do not bend your knees while doing this exercise.

Click here to read:-  10 Symptoms and Natural Treatment of Piles | Hemorrhoids

  1. Warrior Pose – Exercises to Lose Weight:

Warrior pose is a good exercise which helps in strengthening your lower body. This exercise includes the sequence of warrior 1, warrior 2, warrior 2, and a triangle pose.

So, friends after reading these Top 50 Exercises to Lose Weight and Get Back in Shape you can know and understand that how to lose weight easily. Just choose whichever exercise you like and try to choose at least 3 exercises and do 1 after 1 each day, so you cannot get bore from any exercise and loose weight while doing this.

If you think this health article need to add more weight lose exercise ,do share your exercise with me in comment box and if I find it valuable I will add your exercise in post with your pic (if you want to).

Thanks

Leave a Reply

Your email address will not be published. Required fields are marked *