Pick one or two, even three of these 23 best exercises for weight loss to add to your workout routine. You can also try the 15-Minute weight loss workout at the bottom of the page.
1. Burpees
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Burpees are a full body-weight exercise that involves a jump, push-up, squat and another jump.
This multi-move exercise makes the burpee one of the "best exercises for weight loss", and best fit for improving your overall health, including your cardiovascular fitness and stamina.
In fact, you can burn as much as 10 calories per minute doing burpees.
Start by standing with your feet hip-width apart and your arms down by your side. Lower into a squat position with your hands flat on the floor in front of you. Kick your legs backward into a press up "push-up" position and lower your chest to the floor.
Push your chest off the floor back up to the press up position and thrust both feet forward so you are back in the squat position. Jump up and raise both hands over your head. Do 10 reps.
2. Jump Rope
Jumping rope is an excellent aerobic exercise for weight loss. It burns calories while also conditioning the heart and body. According to Live Strong, a 125-pound person can burn about 300 calories jumping for just a few minutes.
To start, hold the ends of a jump rope and stand with your feet hip-width apart, knees slightly bent. Push off with the balls of your feet and point your toes downward, while making small circles with your wrists.
Land softly on your toes, and immediately push off again. Focus on jumping over the rope as quickly as possible.
3. Jumping Jacks
Jumping jacks is another great cardio-based bodyweight aerobic exercise you can do anywhere and anytime to burn calories and condition your whole body.
The exercise is simple and almost requires no exercise experience to perform. Performing this exercise regularly can help you lose weight and fat.
Start with your legs together. Engage your core as you jump your legs apart and bring your arms overhead. Hop your legs back together and bring your arms down to return to the start. Repeat for 30 to 60 seconds.
4. Skaters
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Cross your right leg behind your left leg as you bend your left knee into a half-squat position. Extend your left arm out to the side, and swing your right arm across your hips.
Hop a few feet directly to the right, switching the position of your legs and arms. That's one rep. Continue hopping from side to side without pausing or resetting your feet. Do 10 reps.
Lunges
Lunges are one of the best strength training exercises you can do for your lower body. They come in many different variations—bodyweight for beginners, and weight for added resistance. They’re great for strengthening, toning and shaping the legs, and butt.
You can see all the different lunge variations here in this article.
5. Basic Bodyweight Lunge
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Palms facing each other, hold your hands straight down next to your sides. Stand tall with your feet hip-width apart and brace your core. Step backward with your left leg.
Then lower your body into a lunge. That's one rep. Do all your reps and then repeat on your other leg.
6. Dumbbell Lunge
Start by holding a pair of dumbbells at arm's length next to your sides with your palms facing each other. Stand tall with your feet hip-width apart, and brace your core.
Step backward with your left leg. Then lower your body into a lunge. That's one rep. Do all your reps and then repeat on your other leg.
7. Alternate Split Lunge Jump
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The jump lunge combines two exercises "lunge" and "jump" into one to help build both cardiovascular fitness and muscular strength.
"This unilateral exercise also improves stability and balance throughout the body" (2).
To begin, start in a split stance position with your hands on your hips, your torso upright, and your knees bent at a 90-degree angle. Push your chest out and lower your rear knee toward the ground in a lunge while keeping your front shin as vertical as possible.
With your core engaged, push explosively off the ground, jumping and switching the position of your legs mid-air, landing into the lunge position with the opposite leg forward. Repeat, switching legs on each jump. Continue alternating from side to side until you do 10 reps on each side.