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Top 10 exercises for weight loss

Top 10 exercises for weight loss

Obesity is one of the humungous problems in this world. Unhealthy diet, lack of physical exercises, sedentary lifestyle, some diseases, etc. are the prime reasons for weight gain or obesity. Though obesity is a big issue, you can easily get rid of it if you classic gym circuit: a change your lifestyle. There are also

Obesity is one of the humungous problems in this world. Unhealthy diet, lack of physical exercises, sedentary lifestyle, some diseases, etc. are the prime reasons for weight gain or obesity. Though obesity is a big issue, you can easily get rid of it if you classic gym circuit: a change your lifestyle. There are also surgical treatments which help you to lose your weight, but they are highly expensive and the risks are also huge. The best way to control obesity is to take wholesome diet along with some workouts or exercises.

Exercises and workouts are the most effective ways if you want to become lean and trim. Because workouts will help you to burn your calories rapidly and thus, help you to obtain a lean body. Here, we are mentioning 10 top exercises which will help you to shed extra pounds of your body and also help you to achieve a celebrity like a figure.

Top 10 exercises that will help for weight loss

Before starting exercises, don’t forget to do warmup session. You can do walkout pushups, kicks, butt kicks, walking, stretching, etc. to prepare your body for some extensive exercises or workouts sessions.Top 10 exercises for weight loss

1.Basic Bodyweight Exercises

 if you don’t have time for the gym, then go for these circuit exercises which will burn calories from your body anytime, anywhere. Some common circuit exercises are Pushups, Jumping Jacks, Burpees, Mountain Climbs, Side-stepping squats, V sit-ups, and forward-backward lunges. Do these exercises 3 to 4 times (30 secs to 1 minute each).

2.Beast Mode Bodyweight workout 

These kinds of circuit exercises will enhance your body weight and improve your metabolism. This kind of workouts are squats, isometric squats, sumo squat jump, wide-hand push-ups, Side plank rotations, reverse lunges, Windshield wipers, and plank triceps get-ups (both right arm and left arm lead). Do these exercises 2-3 times (30 secs each of). Once you finished, then do some more exercises (30 secs each of) like burpees, speed squats, Fiery 50: speed jumping jacks, skater jumps, etc. to lose more calories.

    3.Classic Gym Circuit

If you have less time and you are happy with your basic workouts, then try these circuit exercises to get a better result. Don’t take any rest between the exercises and sets and try to use heavy weight to finish the workouts. Follow, the below-mentioned circuit exercises at least 3-5 times every day to achieve your weight loss goal.

  1. 20 leg presses
  2. 15 dumbbell squats with shoulder press
  3. 15 hamstring curls
  4. 15 bench presses
  5. 25 cable rows
  6. 10 dumbbell bicep curls
  7. 10 triceps press downs
  8. 25 crunches

4.Battle Ropes

If you have never incorporated battle ropes into your workout regime, then this is the high time to include this exercise because they will burn many calories from your body. Try to repeat this workout four times in a 20-minute workout schedule.

  1. 1 minute of rope alternating arm waves
  2. 30 seconds pushups
  3. 1 minute of rope double-arm slam jumping waves
  4. 30 seconds of bicycle crunches
  5. 1 minute of rope outside circles
  6. 30 seconds of mountain climbers
  7. 30 seconds of rest

5.Killer Kettlebells

 Workout with kettlebells are very beneficial because they improve your body composition, produce total body power, and build your strength. Due to their weight, kettlebells force your muscles to counterbalance, enhances your balance and stability. While doing kettlebell exercises, you need to do one move after another and take rest for a minute between the two moves. Here, we are mentioning some kettlebell exercises.

  1. Single-arm swings
  2. Squat to single-arm overhead press
  3. Single-arm bent over rows
  4. Single-leg Russian deadlifts
  5. 1-2 minutes rest

For a better result, you need to perform the complete group of exercises as a circuit.

6.Fiery 50

 These exercises are very beneficial as they burn more calories from your body. You must repeat the workout five to 10 times with no rest between the exercises. The best fiery 50 exercises are

  1. 50-yard sprint
  2. 50 sit-ups
  3. 50-yard reverse sprint (run backward)
  4. 50 reverse sit-ups
  5. 10 burpees

7.Metabolic Strength

 Metabolic strength exercises improve your strength and stamina, burn fat, and enhance your metabolism. They also boost up your energy level and weight loss.This exercise will help you for weight loss. You must do each move for at least 45 seconds with enough weight and at the end of each move, take rest for 2 to 3 minutes before going to the next move. Metabolic strength exercises are,

  1. Barbell squat
  2. Barbell push press
  3. Barbell front squat
  4. Barbell bent over row
  5. Pushups
  6. Barbell skull crushers
  7. Barbell standing bicep curls
  8. Barbell walking lunges

8.Try-a-Tri

 Outdoor workouts in road, trail or pool are quite beneficial for your health. These will strengthen your muscle and burn more calories. You can go for a swimming session (a quarter mile in pool or lake) or biking for 10 miles or walk 3 miles (outdoor or indoor) and observe the changes within you after a few session.

9.Tabata

 this is a high-intensity workout and thus, you can perform each move for 20 sec and then, take a rest for 10 secs before going to the next move. You can perform this short and intense workout with your own body weight at your home. Tabata improves your heart rate, pumps up your muscles, and uplifts your fitness level. Here, we are mentioning how can you perform Tabata exercises in a detailed way.

Step 1: Lower body Tabata (do these circuit exercises 4 times)

  1. 20 seconds of speed squats
  2. 10 seconds rest
  3. 20 seconds isometric squat hold
  4. 10 seconds rest

Step 2: Lower body Tabata (do these workouts 4 times)

  1. 20 seconds of walking lunges
  2. 10 seconds rest
  3. 20 seconds of squat jumps
  4. 10 seconds rest

Step 3: Upper body Tabata (do it for 4 times)

  1. 20 seconds of dumbbell bent over rows
  2. 10 seconds rest
  3. 20 seconds of dumbbell chest press
  4. 10 seconds rest

Step 4: Upper body Tabata (do it 4 times)

  1. 20 seconds of dumbbell bicep curls
  2. 10 seconds rest
  3. 20 seconds of dumbbell tricep kickbacks
  4. 10 seconds rest

Step 5: Cardio Tabata (do it 4 times)

  1. 20 seconds of skater jumps
  2. 10 seconds rest
  3. 20 seconds of frog jumps
  4. 10 seconds rest

Step 6: Tabata abs (do it 4 times)?

  1. 20 seconds of bicycle crunches
  2. 10 seconds rest
  3. 20 seconds of supermans

10.TRX Training

 TRX exercises improve your total body strength and also burn more calories from your body. They also improve your body composition by increasing your heart rate. These types of exercises usually engage more core muscles of your body. Since all of your core muscles being worked, your body condition will get improved and you can achieve tight lower abs at the same time. Perform each set of exercises at least for 30 secs.

Set 1: (do it 3 times)

  1. TRX squat jumps
  2. TRX push-ups
  3. TR pull-ups

Set 2: (you need to do it 3 times)

  1. TRX reverse lunge to knee up (each side)
  2. TRX tricep extensions
  3. TRX bicep curls

Set 3 (do 3 times)

  1. TRX hamstring curls
  2. TRX pike-ups

Set 4: (again you need to do this 3 times)

  1. Side oblique crunches (each side)

 

Achieving a leaner and toned body is not a facile job. You need to do a lot of exercises along with a wholesome diet to obtain an appealing body.

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