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Effective Exercises For Weight Loss

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Squat to Press-

  • Grab a pair of dumbbells and hold them at your shoulders, with your palms turned toward each other
  • Stand with your feet shoulder width apart, toes pointed forward
  • Push your hips back and descend into a squat
  • As you return to starting position, press the weights straight up over your shoulders. Lower them to the starting position, and immediately drop into a squat to begin the next repetition 

Deadlifts with Kettlebell-

  • Set a loaded trap bar on the floor and stand inside, with your feet shoulder width apart, toes angled out slightly
  • Bend over and grab the handles
  • Push your hips back, pull your shoulders down, push your chest out and tighten everything from your hands to your feet
  • Drive your hips forward as you pull the weight off the floor
  • Squeeze your glutes at the top
  • Lower the kettlebell to the floor by pushing your hips back and bend at the knees after the bar passes 
  • Do not round your back
  • Once the bar rests on the floor, relax, reset your grip and reposition your body for the next rep

Free Zone– 

  • Pick two strength exercises
  • 8 to 10 reps without rest in between
  • Do as many sets as you can in 5 minutes
  • For a bigger metabolic boost, choose two uni-lateral exercises
  • Example: Single arm cable row and step up


Complex– 
Choose weight that allows you to do all the reps of all exercises.

  • 3 – 5 exercises
  • 4 – 6 reps 
  • 3 – 5 rounds
  • 30 – 60 seconds rest
  • Example: Row, Dead Clean, Push Press, Reverse Lunge