Today Health and Fitness will be explaining the weight loss exercises. Some of the weight loss exercises can be done at home without any type of equipment while some require equipment. Each exercise has its own benefit and all are best for weight loss.

If you want to lose weight more rapidly and natural way then you must focus on a good diet plan and good exercise routine. And we have already explained the good diet plan for weight loss and today we will be discussing weight loss exercises.

List of weight Loss exercises


Running is one of the best ways for weight loss. And it is one of the most famous weight loss exercises. You can daily go running for about 3-5 Km for weight loss. Running helps you to burn fat and release sweat which also helps to detox your body. And running not only helps in weight loss but also makes your body fit.


Skipping is also one of the most famous weight loss exercises for both boys and girls. You can do skipping daily as much as you can for weight loss.


You can also do squats to lose weight loss by natural way. You can have 15-20 repetitions in one set of squats for weight loss. And 3 sets are recommended for the average man. If you can do more its depends on you.

  • Squats can burn more calories than treadmills per minute.
  • Your overall conditioning improves
  • Your muscles will grow
  • You will have stronger legs
  • Squats trigger metabolism that helps to lose weight

Mountain Climber

Mountain climber is one of the best ways to burn more calories for fat burning. This will helps you with weight loss also. The quick legs motion in mountain climber targets the hips, obliques, and hamstring.

You have to remember few things/points while doing mountain climber-

  • The more speed you add, the more calories will be burn.
  • When your knee reaches your upper chest then try to move the knee to your wrist to improve the impact.
  • If you have a lower back problem, then consult your doctor before starting a mountain climber.

Strength Training

Strength training can also help you with weight loss. In weight training or strength training, you burn more calories and burn more fat for weight loss. You could easily burn 150-160 calories in a 30-minute easy weight training. And it also helps to build strength in your body. It also promotes muscles growth.

But always remember that if you are a beginner then weight training or strength training must be done under the supervision of any trainer or any trained person.

Kickboxing Training

Kickboxing training also helps you to burn more calories. By driving, power from legs and arm help you in a full-body workout and burn more calories for weight loss. A person can lose 360 calories in just 30 minutes of kickboxing.


Cycling is one of the most famous and best exercise for weight loss exercises. Cycling helps you to exercise your lower body like legs and more work is done by legs which result in burning of more calories. This will helps you to lose weight fast. But always remember to drink more water before cycling as it will keep you hydrated while cycling.

Stairs Climbing

Daily climbing of stairs can help you to burn more calories. It also helps you to train your lower body part such as hips, legs. You can lose up to 0.17 calories as you climb up and 0.05 calories when you go down. So for a good calories burn you have to climb daily 250-300 stairs. More calories are burnt in going up than going down.

And if we climb the stairs at this rate given above for half an hour daily we will burn enough calories and gradually lose weight.


Plank can also help you with weight loss. You do not need any equipment or machine for performing plank for weight loss. You just only require a yoga mat for performing a plank. Plank helps you in burning more calories. It not only help you to lose weight but also strengthen your core. And a hard abdominal area will result in easy six-pack abs. You need to perform 3 sets of plank exercises of 60 seconds each.


Walking is one of the best weight loss exercises. It is convenient and an easy way for beginners to start exercising. You should always go for a morning or evening walk or both if possible. A normal 65-70 Kg person can burn 167 calories by just simply walking. Every age group must follow this.

Leg Raise

Leg raise is also one of the best exercises for your abdominal area and burn more calories from your belly part. Legs raise can also help you in abs. But many people have a myth in their mind about legs raise that this will help you in losing weight but it helps you. But it can not only help to lose weight so a full-body workout will help you to lose weight from the whole body.

Weight loss can not be done spontaneously but you have to lose weight from the whole body to lose weight. There are so many products and people that claim to lose fat from a specific but they are all their marketing strategy to sell their products or services.

Weight Loss Exercises for Home

As we have already mentioned above so many exercises which you can do to lose way gradually and efficiently. But most of us do not have the time to go to the gym so there are few exercises you can do while you are at home.

  • Stairs Climbing
  • Plank
  • Legs Raise
  • Rope skipping
  • Squats
  • Mountain Climber
  • Push Ups

You have to be very consistent with your daily exercise routine and daily weight loss meal. All weight loss exercises are only effective when done in a proper way and efficiently.

Never forget to do a warm-up before starting your warm-up exercises. You can do pushups, squats, and rope skipping to warm up your body. A warm-up helps to make your body fit for doing any exercises.

We all have to be fit and never increase fat in our body as increased fat in your body can cause many bad effects or diseases. Obesity can cause health issues like cancer, diabetes, high blood pressure, and non-alcoholic fatty liver diseases.

All information provided above is for general educational purposes. Always consult your doctor or fitness trainer before starting any fitness program.

Health and Fitness