The 20 Best Exercises for Weight Loss in 2022

Lose weight now…..Ask me now!

You must have heard this line for opting for paid weight loss courses. But here we are going to help you with this issue free of cost…Yes, you read it right…..We have collected a list of the 20 best exercises for weight loss. 

You know gaining weight is not in one’s hands always but reducing it is up to one’s will. So, if you have decided to be a part of the weight loss journey, then nobody can stop you from achieving the right body shape and weight. Exercise is important for our overall health. A good and healthy body is directly related to exercise. A person with an overweight body can have so many serious health problems like diabetes, hypertension, cholesterol, and many heart-related problems. So, one of the good ways to deal with all this without taking any medical help is to Exercise.

Also, check – Top 10 Ways to Stay Fit and Healthy to live a Happier Life

There are two factors that are directly related to weight loss, exercise and the other is food habits control. If you will just follow the exercise but side by side taking a lot of unhealthy food, then your efforts are useless. If you actually want to lose weight, you have to be careful of both. Apart from the weight loss benefit of exercise, there are some more like stress relief, bone strengthening, and reducing the effects of many diseases. 

Everybody is so busy in their lives nowadays that they can’t hit the gym, So we would like to suggest to you some of the best exercises to help you to reduce weight. 

So, Sit tight and keep reading!

Best Exercises for Weight Loss

We have collected a list mix of many different sorts of exercises for different kinds of people. So, let’s have a look at them in detail.


Best Exercises for Weight Loss

Skipping is one of the easy exercises, one can do at home. You must remember the times when you were used to doing this in childhood. If you are at home, you can do some fun activities with your mother like skipping, even if you did it in childhood you can still do it now that, again is the time to have your rope in your hands but this time just not to enjoy but to lose weight. 

Jumping rope or skipping is a full-body workout that helps you to enhance your muscle strength and metabolism and burn calories. Skipping helps to make the body calm and relaxed which helps you to reduce depression. The exercise results in an increased heart rate which enhances the flow of blood in the body. Exercise also takes care of the lungs to keep them healthy and in good working condition. 

Burning calories is much more important to losing weight than anything else and skipping allows you to do so. It helps you reduce approximately 1300 calories in an hour. You can start the skipping by:

warming up with 9-10 jumps. Then jump over the rope for some time and have rest for 15-20 seconds and then jump again. You can complete 3 sets of this exercise daily. You can increase the speed slowly as per your body’s comfort.


Exercises for Weight Loss

No matter what exercise you have opted to reduce weight, Aerobic exercise has its own place on the list. Aerobic exercises may include walking, running, jogging, cycling, dancing, jumping, etc. You can opt for any fitness equipment or a machine to perform this.

Walking at a good pace is considered to be one of the most important exercises for burning calories. You can easily perform this in your daily activities without straining your muscles. Like this, jogging and running are two considerable master things to reduce weight effectively. The two will strengthen your legs and reduce tummy fat. There is a minor difference between the speeds of walking running and jogging. Jogging is done at a speed of 7-9 Kph and running is considered at 10 kph.

Running and jogging will help you to burn out 774 calories per hour and 596 calories per hour respectively. You can start doing this exercise by walking for 10-15 minutes daily and then go to the next level of jogging for 15-20 minutes. Then reduce your pace and do jogging for 10 minutes. Slowly relax your body and walk for 5 minutes. Always consider your body’s health while performing aerobics.  

Push-Ups and Pull-Ups

weight loss exercise

This is one of the most popular kinds of exercises that can be performed anytime at any place. This one is the favorite of young people who especially started to be on the path of weight loss. The push-up exercise pushes your body away from the ground and exerts the energy that helps you to burn calories. The main focus of this exercise is on upper body muscles that are large in size, So it helps to burn calories easily and fastly. It helps to strengthen your basic muscles which in turn makes your body strong. 

You just have to choose an anti-slippery floor to do this. You can do 10-15 pushups at one time and then repeat it to do 2-3 sets. 

Pull-ups have an impact on various muscle groups that even burn more calories. The more is the focus on muscles, the more calories you will burn. It helps to enhance your metabolism rate and burn fat easily. The basic muscles get impacted in this exercise are the lats and biceps. It helps you to burn 10 calories per minute. You can do 10-15 pull-ups at one time and then repeat approx. 4 sets daily.


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The next option on the list is one of the good muscle-strengthening exercises called Squats. This exercise is to improvise the lower part of the body. It aims to reduce the bad fat in the lower body. You can enhance your body’s mobility and make it more balanced. 

You can do 12-15 repetitions of the squats and take a break and repeat for 3 sets to get good results. Exercise is good enough to burn calories and make your body fit and fine. While performing the squats, keep your toes and heels on the ground and your knees at a 90-degree bent angle. Consider these two points to get the perfect results.


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Yoga is basically a low-result sort of exercise for weight loss but it is very good for your overall health. But if you can continue it for a long time, you can surely get good results. The basic principles of performing and adapting yoga are:






Yoga is a superb therapy if you do this with good eating habits. It also helps you to improve your mental ability and relaxes your body. There are more benefits of yoga, some of which are:

  • Enhanced Cardio Health
  • Stress Reliever
  • Enhanced Flexibility
  • Good Muscle Tone
  • Balanced Metabolic activities
  • Control Over Mind

Some of the categories of Yoga poses performed for losing weight are Warrior Pose, Bow Pose, Bridge Pose, Sun Salutation, Downward Dog Pose, etc. You can burn up to 450-500 calories per session.


Best morning exercise for weight loss

The next one is an all-time favorite, especially for aged people…Yes, we are talking about one of the simplest forms of exercise-Running. You can easily do it without any equipment. All you need is a comfortable pair of shoes. Running covers a large group of muscles which includes your legs and glutes. So, more muscle coverage, and more calorie burning. 

Apart from losing weight, it helps you to maintain your heart health and help build endurance. You can adjust your speed of running as per the body’s health. We suggest you run at slow and fast combined paces. 

You can start this exercise with 5-mins jogging and then slow down to catch your breath. Perform this activity for 15 mins more and end again with 5 min run. You can increase or decrease this as per your body.

Kick Boxing

Best Workout for weight loss

If you want to opt for something different than running or jogging to burn calories, then go for Kick Boxing. The simple exercise helps you to burn calories, relieve stress, and sculpt your muscles. You can throw major jabs, hooks, crosses, and supercuts through the boxing. So, you can call it a full-body exercise. The main thing you get to learn from boxing is coordination and endurance. 

You can perform 8 repetitions set, most suitably for 30 mins or as per your body’s needs. You can definitely opt for this option to burn calories if you want to release some anger out of your body too while doing some workout.


Best exercises to weight loss

The next exercise Spinning is one of the best options to build endurance and burn calories. It targets the biggest and strongest muscles of the body, thus helping you to reduce weight effectively. The emphasized ones are the glutes and hamstrings. The impact is on the biggest muscles so that hormones are set off to produce more muscles as done in strength training. The fat is burnt all around the body that making Spinning, an effective exercise. 

If you don’t want to run or jog, Spinning is the option for you. You can engage the core with your thighs and glutes which makes it a full-body workout. No matter, whether you are sprinting in seconds or performing a heavy climb in the first position, Your core makes the exercise efficient and quick. You can engage your inner thighs as well by driving your foot down. 

You can start by warming up for 10 minutes on the steady bike, practice hard for 30-60 seconds and then relax pedaling for the same time. You can repeat this in 3-4 sets. Practice Spinning for some days, and you will see results.


Best Exercises for Weight Loss

Rowing is one of the favorites in the Gym places. If you haven’t tried it still, then you are definitely not a gym enthusiast. The rowing machine is one of the considerable pieces of equipment for cardio and strength exercise. You will be fully covered in sweating after working out on this one, as it will engage your glutes, quads, hamstrings, core, arms, and back. Maximum people think that the strength for doing Rowing comes out of the arms but no, this is not right. The more engagement is of your legs. When you pull the handle of the machine towards your chest, you have to drive your legs back. 

Rowing is considered one of the best means for losing weight as it has the power to manage cardio and strength of the body. The main focus is on the opening of hips and shoulders which makes it a good pick for weight loss. It mainly has a nice impact on the lungs and heart. 

You can try it with a 5 mins warm-up and then do it at a slow pace. Then go to a moderate level of doing almost 20 strokes in a minute and continue it for 5 mins. End it with 5 mins of relaxed rowing and get super results. 

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Stair Master

Best Exercises for Weight Loss

This exercise seems easy but no…. You need to be strong to be the master of it. As you know, stairs are designed to be short most of the time, and you need to engage so many muscles like the glutes, calves, and quads to help your body to climb up. 

Working on these some of the strongest muscles of the body will keep your enhance your metabolism rate and make your body strong and toned. You can try this at your home easily or you can use the Stair Master machine at the gym. You can keep practicing this as per your body’s requirements and health. It will help you to maintain your cardio health and burn calories. The exercise will have an easy impact on the joints of the body. So, what are you waiting for….Just try this exercise no matter where you are.


Exercise Benefits

If you don’t want to run but still need to lose weight, then try playing in the water. Yes, you heard it right, you can go swimming as exercise. It is so good to burn calories and makes your body healthy and fit. It is the perfect exercise that combines cardio health with body strength.

Swimming engages your body to work with many muscles to move effectively and the usage of oxygen is done right. The body remains warm while swimming, thus making it burn calories and body fat. You can easily include your arms, legs, and core to help you be afloat, which results in building body strength and endurance. The exercise has no force on your joints and knees, thus making it more comfortable for people to opt for it. Now, lose weight and enjoy yourself together by opting for Swimming. 

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Best Workout for weight loss

If you want to make your body fit and flexible as much as you want, then opt for Dance as your next exercise option. You can move your entire body in different directions of motion as you want. This is why flexibility and ease of movement come into your body. 

It keeps your body’s overall health as your heartbeat raises but you don’t even realize it with the fun. Thus, blood circulation improves and leads you to maintain the overall fitness of your body and helps in the reduction of weight. 

You can even opt for various categories of dance as per your choice and style. Every dance form has different flexibility levels. But you should try the dance forms as per your body structure and with guidance.

Kettlebell Swings

The best exercise for weight loss

Kettlebell swings are among the most considered exercise forms for fat loss. You can burn a lot of calories as muscles working is very good in this kind of exercise. The muscles include the glutes, hips, and quads to lift the kettlebell in an upward direction. To keep your core stable, your abs help a lot. Even the exercise of good enough for shoulders too. 

You just have to bend and hold a kettlebell with both hands at a downwards length equal to your arm’s length. You can start practicing Kettlebell Swings with the given schedule:

KB Single Arm Row with 3 sets of 12

KB Swing with 3 sets of 20

KB Goblet Squat with 3 sets of 12

KB Shoulder Halo with 3 sets of 12

And many routines are there. If you swing the kettlebell in the right way, then it can be your most effective weight loss exercise.

Battle Ropes

best way to lose weight

The next pick is Battle Ropes which is a proven full-body strength and cardio exercise. You can perform this with low intensity to high intensity as required. It can also be fun to do this exercise as you get to battle with ropes on the ground with all your efforts. 

It only burns calories by working at your muscles but also you can flush out the frustration from your body.  

You just have to hold one end of the rope with each hand. Just bend your knees a little bit and keep your chest up and whip your arms to send waves down to the rope. You can battle at different intensities as much as you want. You just have to start with doing alternative waves with each arm. Do it for the next 5 mins. You can do up to 2 rounds by taking breaks of 2 mins.

Mountain Climbers

Best Weight Loss Workouts

Mountain Climbers come under one of the intense plank workouts. It will perfectly burn out the bad fat in your body. It engages many sorts of muscles like the biceps, core, triceps, hamstrings, and chest. It can burn around 700 calories per hour. 

It will not only help you to reduce your body weight but also enhances the stability and strength of the body. You just have to manage your core in a perfect stay to get good results. You can do 20 sets daily. 

The exercise may look simple but it requires a solid body to avoid injury and to get the best results. You have to ensure that you are in the correct position to make the best out of it


Exercise tips

The next option is a tough bodyweight exercise that burns calories very fastly. Your body’s arms, chest, back, core, legs, and glutes all work under this exercise. It also raises your heart rate and thus circulation of blood and all you can get without any machine or equipment. So, if you are ready to do some harsh- high-intensity exercises, then go for Burpees and your efforts will be worth it. 

This is a sort of full-body exercise and improves your cardiovascular system as well. If you just want to pick one exercise to make you fit and fine, then choose Burpees and you can do it for the rest of your life. 

You have to perform 10 reps of these chest-to-floor burpees at a good speed. It is basically a four-point move, from standing phase to down to squat with hands on the ground, and then kick your feet behind with your arms extended to be in a raised position. Do it at a good pace to get good results.

Farmer’s Walk

Best Exercise Tips

Weight loss is not tough as it seems to be with our next exercise- Farmer’s Walk. You just have to pick something heavy up and move all around. This is the basic idea behind this exercise and so its name, as there is a similarity between this and the farmer’s work in the fields. 

The main point is to hold the weights almost equal to half of your body’s weight. It is a low-skill workout, so you can do it anywhere or everywhere. Just hold two heavy dumbbells or kettlebells (if you have them)  in both hands while keeping your arms strong. Then take easy and quick steps and you may turn around and repeat the process. Just keep your position straight while walking and you are good to go for awesome results.

Bear Crawls

Best Weight Loss Workouts

Bear Crawls is one of the best exercises for weight loss and to improve your core strength. It helps to increase muscles bearing strength in the legs, abs, shoulders, chest, and arms. It helps

to keep the body stable for a more efficient fat reduction from your body. The other terms used for this exercise are crawl or mat-bear crawl. 

You don’t need any equipment to perform but yes, there should be a wide space to do this. Outdoor places are a good choice to do this. It aids to improve the movement of the whole body and burning calories. Some of the other variations of Bear Crawls are:

Modified Crawl for Beginners

Weighted Bear Crawl

Backward Bear Crawl

Sideways Bear Crawl

Barrel Bear Crawl and many more. You can choose as per your body’s comfort and strength. There are some of the noted mistakes to avoid while performing this exercise like avoiding keeping your hips too high, Sagging back, and so much side-to-side movement. Just try these fun-loving bear crawls to get the exercise benefits. 

Wall Balls

Best Weight Loss tips

The next choice on the list is Wall Balls- a fun-loving exercise for whole-body strengthening. The emphasis is mainly on developing strength and power for the upper body. The impact will be on your hamstrings, quads, and calves whereas, if you throw the ball in an upward direction, then power will be in your chest, shoulders, and back. 

Wall balls will also help you to build functional muscles. You just need to grab a medicine ball and launch it up to 10 feet as per your comfort. Just hold it around your chest and squat down till your thighs are parallel to the floor. Being push yourself backward, use momentum to hit the ball at the wall at that 10 ft mark. Catch it back and repeat it until you get exhausted. 

The Wall Balls are one of the easiest and most fun-loving exercises that you can do by just having a ball. It will burn out excess fat from your body if you do it regularly and help you to maintain your body.

If you want to increase your height to reduce your fat then definitely read this – Best Natural Ways to Increase your Height


Best Weight Loss Workouts

Plank poses or exercises is one of good exercise to lose weight as it works on your full body. It has an impact on the biggest muscle group of the body. It helps to strengthen the muscles of your arms, shoulder, chest, hips, and back. So, it will burn the excessive fat and calories from your body fastly. 

It is one of the workouts that seems easy but is intense and exhausting sometimes. It just needs your regular efforts to get the most out of it. You can hold your plank position for a longer period to get faster results.

Plank poses or exercise has different variations that target different muscles around the body. Each has its own importance to endure your body. Some of the variations are The Standard Planks, Mountain Climbers, and The Reverse Plank. You can do it as per your body’s comfort and enjoy losing weight.

Finally: Choose the One as Per Your Body Need

That’s all the information, we’ve gathered for you to know about some of the best weight loss exercises. We suggest you do any sort of exercise in the early morning to get good results. And also when you are on an empty stomach, the impact is powerful to burn the bad fat from your body. It helps you to make your schedule and routine better. 

The best we can suggest you choose that exercise, you enjoy doing….That’s the case when you will lose weight more easily. If you have any other options for any exercise or workout, then do share with us too!

Still have doubts in mind, feel free to be in touch with us……We will be pleased to serve you!

We hope, you had a great read!

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