What exercises to do to lose weight? Top 7 most effective

All the articles in this blog are written in collaboration and with the supervision of the health professionals at our weight center.

Refine, losing weight is the goal of many people, but do you know how to go about it? There are so many different sports and exercises that it’s hard to find your way around! Discover in this article the top 7 of the most formidable exercises to lose weight easily and quickly, as well as many tips!

What exercises to do to lose weight?

When you want to lose weight, the most effective exercises are those that combine cardio training with weight training:

• cardio exercises: these are all activities that increase the heart rate. This has the effect of causing a significant expenditure of calories and sometimes even gaining muscle mass.
• bodybuilding: by building muscle, our basic metabolism increases. This ultimately allows us to consume more calories effortlessly!

The most effective exercises for weight loss

Discover the top 7 of the most effective exercises to lose weight.

1 – Burpees

Exercise number 1 of our top 7 most effective exercises for weight loss. In other words, if there is only one to remember, it would be this one!

And for good reason, this exercise – hated by all – solicits all parts of the body and also allows you to work the cardio at a very high rate. Therefore burpees allow you to lose weight while burning fat, and building muscle:

• the chest
• the back
• abdominals
• thighs
• arms
• shoulders
• the chest

In short, it is the ideal exercise to lose weight quickly and effectively!

Another significant advantage is that it is accessible to everyone, whatever your level: from beginner to expert!

How to perform burpees?

We start in the standing position, then flat on the ground, then raise the bust by putting your legs under your chest, we get up, and we do a jump in extension! Here’s how to do 1 rep.

Performing 10 burpees burns over 15 calories!

2 – Mountain climbers

Also called the “climber exercise”, this exercise raises the cardio in order to burn calories. In addition, it solicits almost all the muscles of the body, in particular:

• the triceps,
• entire abdominal area
• thighs

In the end, this exercise refines the waist and allows you to have a better posture. Not to mention the weight loss caused!

How to do mountain climbers?

We start on the ground, hands flat and feet on tip. The exercise consists of bending the legs by bringing the knees closer to the chest, one after the other. And this, while leaving the second leg stretched.

30 min of mountain climbers can burn more than 300 calories!

3 – The slots

There are several variations of this exercise: jumping lunges, backward lunges, alternating lunges, etc. You will choose the variant that suits you according to your level. The slots allow you to work:

• thighs
• the gluteal muscles
• the hamstrings
• the quadriceps

In short, the whole lower body!

How to make the slits?

We start standing, hands on hips. The exercise consists first of all of moving one leg forward and leaving one leg behind. Then perform a flexion-extension with the back leg to the ground. Get up and do the same with the other leg.

This exercise is more difficult than it looks because it requires keeping your balance while feeling the working areas warm up!

Back lunges for beginners

To simplify the exercise of lunges, instead of advancing with a stretched leg, it will rather be necessary to take a step back and then practice the traditional exercise.

It is possible for beginners to use a fixed support so as not to lose their balance.

Weighted lunges for advanced levels

Once you master the lunges, you can add light weights in each hand. Or put the back foot on an elevated object (bench, chair, etc.). And this, in order to complicate the exercise and therefore to lose more weight.

Jumping lunges for the experts

The most complicated version of this exercise is to add a vertical jump and a leg scissor, right after standing up.

For the more experienced it is also possible to add weights to make this exercise even more difficult and to burn more calories.

10 minutes of jumping lunges can burn 300 calories!

4 – Jumping jack

This iconic fitness exercise is the most widely used of all. Whether it’s in fitness classes, on TV shows, or whatever. Impossible to miss the jumping jacks!

This exercise helps tone the whole body by increasing cardio and melting stored fat. In short, it is the ideal exercise to be in good physical condition, but not only! It’s also a great workout if you have coordination problems.

How to do jumping jacks?

Start standing with your arms along your body and your feet together. Make a jump by spreading the arms to the top of the head, and the legs, at the same time. Then another jump returning to the initial position, along the body.

This synchronization exercise can be simplified at first by spreading only the legs during the jump. Afterwards, you can try the original version of the jumping jacks!

Jumping jacks burn 10 calories per minute!

5 – Jump squat

Variation of the famous squats that strengthen the muscles. The jump squat not only strengthens the calves, thighs, and glutes. But in addition to significantly burning fat by increasing the cardio. Therefore to lose weight!

How to do the jump squat?

Start standing with your feet shoulder width apart. Perform a flexion-extension of the legs with the thighs parallel to the ground. Then do a jump that will be landed on tiptoe (making as little noise as possible).

The jump squat for beginners

It is possible to simplify this exercise by performing a half squat, the flexion-extension of the legs is less. The jump is brief. As a result, the feet only lift very slightly from the ground.

The jump squat for advanced levels

The classic version is ideal for intermediate levels.

The jump squat for experts

Once the original version of jump squats has been mastered, the extension jump can be replaced by an explosive group jump.

Jump squats can burn 300 calories in 10 minutes!

6 – Knee lifts

The knee raise exercise is the perfect combo between increasing the heart rate and soliciting almost the whole body in order to melt body fat and gain a nice curve. This exercise requires:

• the triceps
• the buttocks
• the thighs (psoas)
• calves
• the abdominal strap

How to do knee raises?

An exercise that we have all known since our earliest childhood, it simply consists of raising the knees alternately.

Knee raises burn 200 calories in 3 minutes!

7 – Push ups

The famous push-ups used in bodybuilding are also part of our classification. They reduce fat while strengthening the upper body:

• pectorals and chest
• the triceps (which is a storage area par excellence)
• deltoids

How to do push-ups?

The traditional version of push-ups involves first lying on your stomach. Next, place your hands flat on the floor – a little in front of your shoulders – while your feet are on pointe. Finally, raise your chest by extending your arms.

It is important when performing this exercise to hold your abdominals well. And this, both during the ascent and the descent.

push-ups for beginners

To begin with this exercise it is best not to stand on tiptoe but rather on your knees. This makes it easier to perform the exercise and allows you to learn how to perform the movements correctly before moving on to the original version of the push-ups.

Pumps for intermediate levels

The classic version of push-ups is for people with an advanced level.

The pumps slammed for the experts

Experts can complicate this exercise further to amplify weight loss and bust strengthening results. For this, the explosive version consists of performing slammed push-ups.

10 push-ups burn 3 calories!

To know! It is very likely that your weight will stagnate or even increase slightly in the short and medium term. And this despite the fact that your body is getting thinner. This is normal: muscle simply weighs more than body fat.

How to practice these exercises to lose weight?

Now that you know which exercises are the most effective for weight loss, let’s see how to practice them and how often:

• circuit: alternating exercises in the form of a circuit is an excellent method, devoting 5 minutes per exercise
• HIIT: this form of circuit will suit those in a hurry! You will only need to do 20 seconds of exercise, then 10 seconds of rest. Once the break time has elapsed, you will continue directly with the next exercise. Thus the circuit lasts in all only 7 minutes, this is what is called the 7 min workout! This intensity fraction method burns 3x more fat in 2x less time

Take Care! If you want to get into sport without reviewing your diet, it’s a waste of time! Indeed, limiting calorie intake is more effective in losing weight. Therefore, it is essential to combine physical activity with healthy and balanced diet to lose weight and be healthy.

Did you like this article ? If, despite the various sports exercises and advice given, you are unable to lose weight. It is possible to refer you either to a nutritionist or to opt for the gastric balloon method. To do this, you can contact us via our Contact form or by telephone on +32 (0)2 673 90 71. Our doctors will listen to you and offer you the best solutions according to your situation, to finally put an end to being overweight!