The 15 Most Effective Weight Loss Exercises

15 Most Effective Weight Loss Exercises

Do you want to train yourself in top form again finally? With The 15 Most Effective Weight Loss Exercises you can exchange your pounds for strong muscles – without a gym.

  • Which sport is ideal for losing weight?
  • Which exercises are the best for weight loss? 
  • What are the quickest exercises to lose weight at home? 
  • What Are The Best Moves For Weight Loss With Devices?
  • What practices do beginners effectively use to lose weight?
  • Are you planning to lose weight? It works with this training plan!
  • Conclusion: With your body weight against the kilos

Okay, the last piece of the goose didn’t have to be. And whether the tiramisu had to complete every meal you ate during the holidays is an open question. There was no time for sport. Or are you confusing that with your motivation? Regardless, NOW is the best time to start again! Because it is still a matter of “fresh” pounds that can be worked off faster than long-established ones. After all, the Kiloplus has sometimes stored water and a reasonably overloaded intestine. If you go directly against it, you can get rid of the Christmas pounds faster than you can buy new pants.

Quick Overview: The 15 Most Effective Weight Loss Exercises

 

Which sport is ideal for losing weight?

For accountants, the following applies: At the end of the year, the balance sheets must be correct. At the beginning of the year, only one thing is essential for most: your calorie balance. What is behind it? Another numbers game: if you burn more energy than you consume, you will soon weigh as much as you did before the gourmet days. Appropriate nutrition and exercise are the essential sparring partners. However, not all sport is the same.

If you want to lose weight, you should prefer strength training to endurance training. While cycling, running, swimming, etc., you burn more energy simultaneously than lifting dumbbells. After the latter, you benefit from an afterburn affect up to 15 percent greater, making the calorie balance more favorable overall.

Which exercises are the best for weight loss? 

The ones that challenge your muscles. And ideally, activate several muscle groups in one go. Because the more forces have to be active, the more energy you burn during and after your workout. You can find the appropriate exercises below. Don’t worry: you don’t necessarily have to go to a gym or be well equipped. By dumbbells, we mean. Exercising with your body weight is also sufficient to give you strong support in getting slim.

Ideally, it would help if you did the exercises – as soon as you have mastered the sequence of movements – as quickly as possible and only took short breaks. It increases the energy consumption again because the heart has to pump faster, breathing is accelerated, and the entire metabolism revs up.

What are the quickest exercises to lose weight at home

Even without large weight plates, slim training successes are not long in coming. The only important thing is to choose exercises with your body weight that target the large muscle groups. The best examples are the legs or the back. These five movements are perfect for this and, at the same time, shape the whole body – including your stomach – into a “ready-for-the-swimming trunks” shape. 

Tip: If you work out at home, invest in a new Sports mat (from $ 21.49). You won’t slide away, and your knees and elbows are padded.

1. Lunge squats

Lunge squats


Stand in a lunge position with your left foot in front of your right. Clasp your hands behind your head. Pull your elbows and shoulders back. Lower your body as deep as you can. Keep your lower back straight and your upper body as upright as possible. Your back knee is almost touching the floor. Switch legs in the next set.

2. Wide pushups

Wide pushups

Get into the push-up position, hold your hands shoulder-width apart and bring your body in a straight line. Lower the upper body until the body line, and the upper arms are level with the floor. Hold and then come back to the starting position.

3. One-legged hip lift

One-legged hip lift

Lie on your back on the floor and rest the back of your head on your hands. Stand up your right heel so that the knee is bent at approximately right angles. Stretch your left leg slightly bent upwards. Raise your pelvis until your torso is in a straight line with your right thigh. Hold the position briefly, then lower the pelvis again, but do not put it down. Change legs in the following sentence.

4. I-lifting on my stomach

I-lifting on my stomach

Lying on your stomach on the floor, raise your arms in extension to your body—the palms point towards each other. Press your pelvis into the bottom and tense your core. At the same time, raise your arms and upper body as far from the floor as possible. The head remains an extension of the spine; the view goes to bed.

5. Diagonal leg and shoulder raises

Diagonal leg and shoulder raises

Lie on your back on the floor and hold your hands loosely on the back of your head. Keep your legs straight above the floor and lift your shoulders. Tighten your left knee while twisting your upper body to the left until your right elbow touches your left knee. Change sides in one smooth motion without putting your shoulders or legs down. Say, now straighten your left leg, bring your right knee and left elbow together.

What Are The Best Moves For Weight Loss With Devices?

The same applies to training with equipment or in the studio: prefer large muscle groups to small ones to leave as much energy as possible on the track. The barbell is an ideal training partner because it helps you move high loads safely. Choose a weight with which you can manage the given exercise time. And don’t forget to add a half to a whole kilo every week! It is the only way to set training stimuli that exhaust your fat burning to the limit. 

1. Lunge squat with barbell and arms straight

Kniebeugen mit Langhantel im Ausfallschritt und gestreckten Armen

Stand in a lunge position with your left foot in front of your right. Hold a barbell above your head in a double shoulder-width overhand grip. Your arms are stretched out. Lower your body as deep as you can. Keep your lower back straight and your upper body as upright as possible. Your back knee is almost touching the floor. The arms remain in the extended position. Switch legs in the next set.

2. One-legged deadlift with a barbell

Einbeiniges Kreuzheben mit Langhantel

Stand upright and hold a barbell in your overhand grip. Keep your lower back straight and bend forward at your hips. Lift your right leg off the floor so that it is in line with your torso. Straighten your upper body, keeping your back straight. Switch legs in the next set.

3. Bench press with barbell

Statisches Bankdrücken mit Langhantel

Lie on your back on a weight bench with your feet flat on the floor. Hold a barbell in a shoulder-width overhand grip, arms straight up. Slowly lower the barbell down until it almost touches your chest. Hold, then push back up to the starting position.

4. Abdominals with a barbell

Rumpfbeugen mit Langhantel

Stand upright with your feet hip-width apart and place a barbell behind your neck. Hold the barbell in the overhand grip. Bend your knees slightly and bend your straight upper body about 45 to 60 degrees. Hold briefly and come back to the starting position.

5. Seated row crunches

Ruder-Crunches im Sitzen

Sit on a bench and hold on to the sides with your hands. Lean your upper body back about 45 degrees and stretch your legs forward and down. Pull your knees towards your chest in a controlled manner while straightening your upper body a little.

What exercises do beginners effectively use to lose weight?

Absolute beginners should, of course, not perform the most complicated sequences of movements in the world of training. Nevertheless, the beginning should be challenging; in other words: Your grace period has expired! Give it your all and never think, “next time I’ll step up a gear.” Do it today! Your body can do more than you think. Have the courage to exhaust yourself completely. Your reflection in the mirror will reward you for it.

1. Squats on the wall

Kniebeugen an der Wand

Lean your back against a wall. Your feet are about half a meter in front of your body. Extend your arms forward at shoulder height, palms facing down. Bend your elbows and press your upper arms against the wall. Push your body off the wall with your elbows and bend your knees a little lower. Stretch your arms out again and repeat this process until your knees are bent at approximately right angles.

2. Leg oscillation in the air

Alle Übungen aus dem Trainingsplan der Sixpack-Challenge 2015

Lie on your back, bend your knees in the air at a 90-degree angle. The arms are stretched out to the sides at shoulder height, the palms facing up. Turn the legs closed to the left, but do not place them on the floor. Hold briefly at the lowest point. Return to starting position and turn to the right on the next repetition.

3. Jump jumps in push-ups

Die besten Übungen für den Waschbrettbauch

Assume the push-up position:

  • The wrists are below the shoulders.
  • The trunk is tense.
  • The whole body is in a straight line.

Pull your right knee up in one big step until it is below your chest.

4. Trunk lift while lying down

Rumpfheben im Liegen

Lie down in the prone position. The arms lie next to the body, or you put the backs of your hands on your buttocks. Using the strength of your lower back, slowly raise your upper body. Pull your shoulder blades together and push your hands towards your feet.

5. Inclined crunches

Schräge Crunches

Lay on the floor, put your heels up. Place your hands on your temples with your elbows pointing outwards. Raise the upper body in a controlled manner and turn it to the left, in the next repetition to the right.

Are you planning to lose weight? It works with this training plan!

If you want to lose weight cleverly, you should stick to 3 simple principles:

  1. Pick the five exercises that suit you and your life.
  2. Mark three days of the week that you can exercise. There are at least 24, even better 48, hours of rest between 2 training days.
  3. Stick to a strict schedule when performing the exercise.

It is this one: you give it full throttle for 30 seconds and then rest for 30 seconds. Repeat this combination for two more rounds before moving on to the next exercise. By the way, you can recover for 1 minute between 2 activities if you have the feeling that you could power for more than half a minute, extend the active phase to 40 seconds and only breathe for 20 seconds. 

Conclusion: With your body weight against the kilos

Anyone who has gained vigorously should also do so during training afterward to not achieve themselves vigorously. The ideal exercises for this are movements with your body weight that target large muscle groups and can be easily performed at home. Also highly effective in the fight against extra pounds: workouts with the barbell. It is the easiest way to lift many pounds, which means that you lose them a lot. 

 

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