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Train Smart to Lose Weight - 15 Exercises

Weight Loss

By Charlin SPublished about a year ago 14 min read
Train Smart to Lose Weight - 15 Exercises
Photo by Fuu J on Unsplash

Are you looking to lose weight but don't know where to start? Exercise is one of the most effective ways to shed those extra pounds. But not just any exercise, it is important that you train smart so that you can get the maximum benefit from your workouts. In this article, we will highlight 15 exercises that allow you to train efficiently and effectively for weight loss.

Train Smart to Lose Weight

1. High-Intensity Interval Training (HIIT) is an effective weight loss exercise that involves intense bursts of activity followed by short rests. This form of cardio can increase metabolism and burn fat up to 24 hours after the workout.

2. Strength training also helps in losing weight as it builds muscle which burns more calories than fat even when at rest. Incorporating compound exercises such as squats, deadlifts, and lunges into your routine will be beneficial.

3. Circuit training combines strength training and cardio in a high-intensity workout with minimal rest between sets. This type of training burns more calories within a shorter period and also improves endurance levels.

4. Running or jogging are great ways to lose weight as they require only minimal equipment or gym membership fees while burning significant amounts of calories per session.

5. Cycling has similar benefits to running but is less stressful on joints hence a good option for those with joint issues. It also allows for outdoor workouts which can improve mental health.

6. Swimming is an excellent full-body workout that helps build endurance while being low impact on joints which makes it ideal for people with arthritis, back pain, or other mobility limitations.

7. Rowing machines provide a full-body aerobic workout that emphasizes upper body muscles like the arms, shoulders, and back while burning significant amounts of calories in relatively little time compared to other exercises.

Exercise 1: High Intensity Interval Training

High Intensity Interval Training (HIIT) is a form of exercise that alternates between periods of intense activity and rest. In this type of workout, you push yourself to your maximum effort for short bursts, followed by brief rest periods. HIIT has been found to be highly effective in burning calories and boosting metabolism, making it an excellent exercise choice for weight loss goals.

One example of a HIIT routine could include jumping jacks for 30 seconds at maximum intensity followed by 10 seconds of rest. Then, move on to burpees for 30 seconds at full intensity, followed by another 10-second rest period. This cycle can continue with other exercises like mountain climbers or squat jumps, each performed for a set amount of time with brief rests in between.

It's important to note that while HIIT can be extremely effective in weight loss efforts, it's also very challenging and should be approached with caution if you're new to fitness or have any existing health issues. Always consult with a healthcare professional before starting any new exercise regimen and start slowly as you work up to longer intervals of high-intensity activity.

Exercise 2: Squats

Squats are undoubtedly one of the most effective exercises for weight loss. They work not just your glutes but also your quadriceps, hamstrings, and lower back muscles. Squats can be performed with or without weights, making them versatile enough to be included in any workout routine.

To perform a squat, start by standing with your feet shoulder-width apart. Keep your chest up and core engaged as you bend at the knees and lower down into a seated position. Make sure your knees stay in line with your toes and that you don't let them collapse inward.

As you come back up to standing, engage through your heels and squeeze your glutes at the top of the movement for maximum benefit. To add an extra challenge, try holding dumbbells or a barbell across your shoulders as you squat. With consistent practice, squats can help tone and strengthen all of the major muscle groups in your lower body while burning calories for weight loss.

Exercise 3: Lunges

Lunges are a fantastic exercise to help you lose weight and tone your legs. They work your glutes, quadriceps, hamstrings, and calves all at once for a full lower body workout. In addition to toning muscles and burning calories, lunges also improve balance and flexibility.

To perform a lunge, stand with your feet shoulder-width apart and step forward with one foot while bending both knees until the front knee is directly above the ankle. The back knee should be hovering just above the ground. Push through the front heel to return to standing position and alternate legs. To intensify this exercise, hold dumbbells or increase your range of motion by stepping further forward.

Make sure you keep good form during lunges by keeping your torso upright and core engaged throughout the movement. Your front knee should not extend past your toes when stepping forward, as this can cause strain on the knee joint. By incorporating lunges into your workout routine regularly, you can see significant improvements in strength, endurance, and weight loss over time.

Exercise 4: Pushups

Pushups are a classic exercise that works your chest, shoulders, triceps, and core. To perform a pushup correctly, start in a plank position with your arms straight and hands slightly wider than shoulder-width apart. Lower yourself towards the ground while keeping your elbows close to your body until your chest nearly touches the floor. Push yourself back up to the starting position by extending your arms. Repeat for several reps.

If you're new to pushups or have trouble performing them with good form, modify the exercise by lowering yourself onto your knees instead of keeping legs extended. As you become stronger and more comfortable with this exercise, gradually increase the number of reps and sets.

Incorporating pushups into a well-rounded workout routine can help you build upper body strength and muscle tone while also burning calories for weight loss results. Remember to take breaks as needed and consult with a fitness professional if you experience any pain or discomfort during this exercise.

Exercise 5: Plank

The plank is a great exercise for building core strength and stability. It targets your abs, back, and shoulders while also engaging your glutes and hamstrings. To perform a plank, start by getting into a push-up position with your arms straight and hands shoulder-width apart. Then lower yourself onto your forearms, keeping your elbows directly under your shoulders.

Next, engage your core muscles by pulling in your belly button towards your spine. Squeeze your glutes to keep them engaged throughout the exercise. Try to maintain a straight line from head to heels, avoiding any sagging or arching in the lower back.

Hold this position for as long as you can while maintaining good form. Start with 10-20 seconds and work up to holding it for 60 seconds or longer. You can make the plank more challenging by lifting one leg off the ground or reaching out with one arm at a time.

Incorporating planks into your workout routine can help you develop better posture, reduce back pain, and improve overall athletic performance. Plus, it's an easy exercise that can be done anywhere without any equipment needed!

Exercise 6: Step Ups

Step ups are one of the most effective exercises for toning and strengthening your lower body, including your glutes, quadriceps, and hamstring muscles. It is also a great cardiovascular exercise that can help you burn calories and lose weight. To perform step ups, all you need is a sturdy bench or box that can support your weight.

Start by standing in front of the bench with your feet shoulder-width apart. Place one foot on top of the bench and push through the heel to lift yourself up onto the bench. Bring your other foot up to meet it so that you are standing on top of the bench with both feet. Step back down to the ground one foot at a time and repeat for several reps.

To make this exercise more challenging, try holding dumbbells in each hand while performing step ups or increasing the height of your bench or box. You can also mix it up by alternating which leg you start with or adding variations such as knee lifts or kickbacks while standing on top of the bench. Incorporating step ups into your workout routine will help improve balance, coordination, and overall fitness level while burning calories to aid in weight loss efforts.

Exercise 7: Burpees

Burpees are a full-body exercise that helps burn calories and lose weight. It is a high-intensity workout that targets multiple muscle groups, including the chest, arms, shoulders, core, glutes, and legs. To perform burpees, start by standing with your feet shoulder-width apart. Then crouch down and place your hands on the ground in front of you. Kick your feet back and land in a push-up position. Do one push-up then jump forward to return to the crouching position before jumping up as high as you can.

Burpees can be modified for beginners or those with physical limitations by eliminating the push-up or replacing the jump with a step-up motion. For advanced fitness enthusiasts looking for an extra challenge, they can add weights while doing burpees or increase their speed when performing them. The best part about burpees is that they require no equipment and can easily be done at home or outdoors.

In conclusion, incorporating burpee exercises into your workout routine is an excellent way to burn calories and lose weight effectively while targeting major muscle groups in your body simultaneously. Aim to do 3-5 sets of 10-15 repetitions each time you work out for maximum benefits!

Exercise 8: Jump Rope

Jump rope is a fun and effective exercise that can help you lose weight. Not only does it burn calories, but it also improves your cardiovascular endurance, coordination, and balance. To get started, all you need is a jump rope and some space to move around.

When jumping rope for weight loss, it's important to start slow and gradually increase the intensity of your workout. Begin by jumping at a steady pace for one minute at a time, then take a 30-second break before continuing. As you build up your stamina, try increasing the duration of your jumps or incorporating different styles of jumping such as double unders or crossover jumps.

Jumping rope is also great for mixing up your workouts and keeping things interesting. Try adding jump rope intervals to other exercises like squats or push-ups for an added challenge. With practice and consistency, jumping rope can be an excellent addition to any weight loss routine.

Exercise 9: Medicine Ball Slams

Medicine ball slams are one of the most effective exercises to burn calories and lose weight. It is a full-body workout that involves many muscle groups, including the core, arms, shoulders, and legs. The movement requires you to lift the medicine ball overhead and slam it down on the ground with force. This action helps increase your heart rate while also building strength and endurance.

In addition to being an excellent calorie-burning exercise, medicine ball slams can also help improve your posture and balance. The explosive nature of this movement requires you to engage your core muscles as you lift and slam the ball down onto the ground. This helps strengthen your core muscles which play a crucial role in maintaining good posture and balance.

When performing medicine ball slams, it's vital to use proper form to avoid injury. Start with a lightweight medicine ball (around 10-15 pounds) until you feel comfortable with the movement before progressing to heavier weights. Aim for three sets of 12-15 reps per set for optimal results. Incorporating this exercise into your workout routine will help you lose weight faster while improving overall physical fitness levels.

Exercise 10: Mountain Climbers

Mountain climbers are a great exercise for those looking to lose weight and tone their entire body. This dynamic movement targets the core, shoulders, glutes, and legs while also increasing cardiovascular endurance. To perform mountain climbers, start in a plank position with your hands shoulder-width apart and your feet hip-width apart. Then, bring one knee towards the chest while keeping the other leg extended behind you. Quickly switch legs so that the other knee is now brought towards the chest while straightening out the opposite leg.

To increase intensity, try performing mountain climbers at a faster pace or adding them into a circuit workout routine. You can also incorporate variations such as twisting your torso to bring your knee towards your opposite elbow or elevating your feet on an unstable surface like a medicine ball or slider for an added challenge. It's important to maintain proper form throughout this exercise by keeping your hips down and engaged core muscles.

Overall, incorporating mountain climbers into your regular exercise routine can help improve overall fitness levels and assist in reaching weight loss goals.

Exercise 11: Glute Bridges

Glute bridges are a great exercise to target your glutes, hamstrings, and core. To perform this move, lie on your back with your knees bent and feet flat on the ground. Drive through your heels to lift your hips up towards the ceiling while squeezing your glutes at the top of the movement. Lower back down and repeat for reps.

One common mistake people make with glute bridges is not fully engaging their glutes at the top of the movement. Be sure to squeeze them as hard as you can before lowering back down. You can also add a resistance band around your thighs or hold a weight on your hips to increase difficulty.

Incorporating glute bridges into your workout routine can help improve posture, reduce lower back pain, and increase overall strength in the lower body. Try adding them in as an accessory exercise after squats or deadlifts for optimal results!

Exercise 12: Triceps Dips

Triceps dips are a great exercise to strengthen and tone the muscles in your upper arms. To perform triceps dips, sit on the edge of a bench or chair with your hands placed on either side of your hips. Walk your feet forward until your hips are off the bench and you’re supporting yourself with just your arms. Slowly lower yourself down by bending at the elbows until they form a 90-degree angle, then push back up to starting position. Repeat for several reps.

A common mistake people make when performing triceps dips is flaring their elbows out too wide, which can put unnecessary strain on the shoulders. Be sure to keep your elbows close to your body throughout the movement for proper form and injury prevention. Additionally, if you find this exercise too difficult in its traditional form, try modifying it by keeping one foot on the ground for added support.

Incorporating triceps dips into your workout routine can help build strength and definition in your upper arms while also burning calories to aid in weight loss goals. Be sure to pair this exercise with other compound movements like squats or lunges for a full-body workout that will maximize results.

Exercise 13: Pull ups & Chin Ups

Pull ups and chin ups are essential exercises that can help you build strength in your upper body. They target muscles such as the back, shoulders, biceps and forearms. Pull ups require you to grip a bar with your palms facing away from your body while chin ups require you to grip the bar with your palms facing towards you. Both exercises involve pulling yourself up towards the bar.

To perform a pull up or chin up correctly, start by gripping the bar with your hands shoulder-width apart. Engage your core and lift yourself up until your chin is above the bar. Slowly lower yourself back down to complete one rep. If you find these exercises difficult, try using an assisted pull-up machine or resistance bands for assistance.

Incorporating pull ups and chin ups into your workout routine can help improve your overall fitness level and contribute to weight loss when combined with a healthy diet. Start slowly and work on building strength gradually over time to avoid injury or strain on your muscles. With dedication and consistency, you will be able to master these challenging but rewarding exercises!

Exercise 14: Russian Twists

Russian twists are a great exercise for working out the core muscles. To perform this exercise, sit on the floor with your knees bent and feet flat on the ground. Lean back slightly and lift your feet off the ground while keeping your back straight. Hold a weight or medicine ball in front of you and twist your torso to one side, then to the other side.

One key benefit of Russian twists is that they help to strengthen your oblique muscles, which are located on either side of your abdomen. This can help to improve overall core stability and reduce the risk of injury during other exercises or daily activities. Additionally, because Russian twists engage multiple muscle groups at once, they can be an effective way to burn calories and lose weight.

As with any exercise, it's important to start slowly and gradually increase intensity over time. Beginners may want to start with just bodyweight twists before adding weights or increasing repetitions. And as always, make sure you're using proper form throughout the exercise to avoid injury and get maximum results.

Exercise 15: Wood Chops

The next exercise in our "Train Smart to Lose Weight" series is Wood Chops. This exercise targets the core, back, and arms while also increasing heart rate and burning calories. Start by standing with your feet shoulder-width apart, holding a weight or medicine ball with both hands. Begin the movement by rotating your torso to one side while simultaneously raising the weight above your shoulder on that same side.

As you pivot on your foot, bring the weight down diagonally across your body towards the opposite hip. Exhale as you bring down the weight and engage your abs and obliques throughout the movement. Return to starting position and repeat on the other side for one rep. Aim for 10-12 reps per set and 2-3 sets total.

Wood Chops can be modified based on fitness level by adjusting the weight used or range of motion in the movement. Incorporating this exercise into a full-body workout routine can help burn fat, build strength, and improve overall health and fitness levels.


In conclusion, incorporating the right exercises into your workout routine is essential if you want to lose weight effectively. The 15 exercises listed in this article target different muscle groups and provide a full-body workout, making them ideal for anyone looking to shed some pounds. However, it's important to remember that exercise alone is not enough to achieve weight loss goals.

Pairing these exercises with a healthy diet and lifestyle changes such as reducing stress levels and getting adequate sleep will help you see significant results. Additionally, it's crucial to prioritize safety during workouts by using proper form and gradually increasing intensity over time.

In summary, committing to a balanced regimen of exercise and lifestyle modifications can lead to sustainable weight loss results. Remember that progress takes time, so be patient with yourself throughout the journey towards achieving your fitness goals.

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About the Creator

Charlin S

I'm a professional blog writer with over 10 years of experience in the field of content marketing. I specialize in creating engaging, informative, and SEO-friendly content for a variety of topics.

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