The 10 Best Exercises for Weight Loss

Yes, exercise is crucial for overall health, but it becomes even more so when trying to reduce weight. You can rely on the finest workouts to do at home to lose weight if you want to lose weight without going to the gym.

If you're looking to start your own weight-reduction routine but don't know where to begin, try these 10 best exercises for weight loss, as shown by Karolina Duncan, a certified personal trainer and health coach based in New York City. These weight-loss exercises at home double as strength activities that will raise your heart rate and improve your functional movement skills. That is, they will protect you from injury and assist you in performing things more efficiently in your daily life – all while burning calories and gaining lean muscle. (For more information, see You Don't Need Cardio to Lose Weight, But There's a Catch.)

To make a circuit workout, string these moves together for the stated sets and reps, or add them individually to your favorite routines.

Total Time: up to 30 minutes

You will need: Free weights, ​Kettlebell(s)

1. Forward Lunge

A. Take a tall stance with your feet hip-width apart. To begin, place your hands on your hips or hold the weights by your sides.

B. With the right leg, take a controlled step forward. Lower your body until the front and rear legs make a 90-degree angle, keeping your spine tall.

C. Pause, then return to the starting position by stepping backwards with your right leg. Repeat on the other side by stepping forward with your left leg.

Sets: 3

Reps: 10 on each side

Mistakes and Suggestions:

The lunge can be done in a variety of ways, but the classic forward lunge is still quite beneficial for weight reduction since it engages numerous muscles at the same time (think: glutes, quads, and hamstrings).

2. Burpee

A. Stand with your arms at your sides and your feet shoulder-width apart. Lower into a crouch by pushing your hips back, bending your knees, and reaching your palms to the ground.

For the next rep, immediately return to a squat. Rep 8–12 times more. Finish all three sets.

B. Jump back into plank position with your hands shoulder-width on the floor directly in front of your feet, shifting your weight to them.

C. Jump your feet forward, landing just outside of your hands. Jump high into the air, stretching your hands overhead or out to the sides.

Sets: 3

Reps: 8 to 12

Mistakes and Tips: 

This workout stimulates your core, chest, and legs all at the same time. Feel the heat and know that you're gaining lean muscular mass.

3. Explosive Lunge

A. Begin with your feet together and your hands on your hips. With the right leg, take a step forward and lower into a lunge with the right knee bent at a 90-degree angle.

B. Jump up and switch legs in the air.

C. Land softly with the left leg front, dropping into a lunge as soon as possible.

Sets: 3

Reps: Repeat for 1 minute

4. Squat

A. Begin with your feet hip-width apart and your arms at your sides, either holding weights or clasped in front of your chest.

B. Sit hips back and bend knees to lower into a squat until thighs are parallel to the floor, keeping weight in heels and back straight. Always remember to maintain your knees in line with your toes. Maintain a steady pace and return to the starting position.

Sets: 3

Reps: 15

Mistakes and Suggestions:

Squats are one of the most effective workouts for losing weight and increasing general strength. You activate your core and entire lower body when you execute them correctly.

5. Double Jump

A. Squat down into a deep squat with your feet somewhat wider than hip-width apart.

B. Rise as if you're going to jump, but land in a lunge position with your right leg behind you.

C. Jump from this lunge position back to a squat using momentum. Then repeat on the opposing side, landing in a lunge.

Sets: 2

Reps: Repeat for 45 seconds

6. Mountain Climbers

A. Begin with your feet hip-width apart and your arms at your sides, either holding weights or clasped in front of your chest.

B. Sit hips back and bend knees to lower into a squat until thighs are parallel to the floor, keeping weight in heels and back straight. Always remember to maintain your knees in line with your toes. Maintain a steady pace and return to the starting position.

Sets: 3

Reps: 15

Mistakes and Suggestions:

Squats are one of the most effective workouts for losing weight and increasing general strength. You activate your core and entire lower body when you execute them correctly.

7. Jump Rope

A. Begin with your feet together and your hands clutching the jump rope's ends, elbows in toward your ribs. Step or hop both feet over while swinging the jump rope. Don't leap in between the swings of the rope; instead, jump with each swing of the rope.

Sets: 3

Reps: Repeat for 1 minute

Mistakes and Suggestions:

Jumping rope is an excellent total-body weight-loss strategy. Make it a goal to leap for a whole minute—more it's difficult than you think.

Hold the jump rope in each hand and make sure the handles line up with your shoulders to determine its length.

8. Bodyweight Balance

A. Begin by standing with your feet together and your right leg raised such that your toes just touch the floor.

B. Bend down and place your right hand on your left knee. To stand and return to the starting position, squeeze glute and keep core engaged.

Sets: 3

Reps: 10 per side

9. Kettlebell Swing

A. Stand with a kettlebell in front of your feet, somewhat wider than hip-width apart. Grasp the handle of the kettlebell with both hands. Hike the kettlebell rearward between legs while keeping your back straight.

B. To stand, press your hips forward and swing the kettlebell overhead while maintaining your core engaged. To begin the next swing, let the kettlebell fall forward and between your legs.

Sets: 3

Reps: 15

Mistakes and Suggestions:

Because they exercise the complete body, kettlebells are particularly beneficial for weight loss. They're also low-impact but high-intensity, which is perfect for calorie burning. Stop the bell at shoulder height and let it swing back down between your knees if you're not ready for an overhead swing.

10. Tabata Drill

A. Stand with your feet shoulder-width apart and a light dumbbell in each hand, racked at your shoulders.

B. Extend your legs wide and jack dumbbells aloft until your arms are completely stretched. Continue for 20 seconds with all-out effort, then rest for 10 seconds.

C. Stand with your feet shoulder-width apart and dumbbells slung over your chest. Start with jabbing the dumbbells across your torso on opposite sides.

D. Go all-out for another 20 seconds, then take a 10-second break. Repeat both exercises for a total of 8 rounds.

Sets: 8 rounds

Reps: Repeat for 20 seconds; rest for 10 seconds