Exercises for Weight Loss

Published By: Parvez (Parvez1@gmail.com)

 Exercising is the best way to build muscles and loose calories.  Weight loss is not just a physical challenge, but a mental challenge too. You have to charge yourself everyday and inculcate in yourself the spirit of never giving up.  You need to take care of your body, and increase your confidence level by becoming strong and fit.


 Common people cannot get a physical trainer like celebrities. So, here we have for you some of the most popular exercises that not only aids weight loss but will make you fitter and stronger.

Strength Training

The best way to shed some kilos is by building muscles. So workout with weights. The most popular exercise of strength training is weight training. It uses the force of gravity in the form of weighted bars or dumbbells in order to oppose the force generated by muscle through concentric contraction.

 You can lift weights, use resistance bands, use weight machines at a gym or use your own weight for resistance by doing push-ups, pull-ups, crunches, leg squats.


A 30 minutes of brisk walking regularly can burn 150 calories a day. Walking is the easiest and low intensity exercise to shed weight. It helps to preserve lean muscles and reduce belly fat.

If you are a beginner, start walking 15-20 minutes daily. You can do this exercise on a walking lane on road or at park near you.

Surya namaskar

Surya namaskar is one of the most widely practiced yoga asans. It means sun salutation, comprising of a series of 12 different poses encompassed in one including the prayer pose, forward bend and bhujangasana.

It strengthens skeleton system and ligaments. If you continue breathing in and out during the poses, it can effectively work towards losing weight. Apart from that doing  surya namaskar regularly removes stress and anxiety.


Planks are one of the most basic moves you can do to stay fit. It’s not easy to do planks properly in the initial stage but regular practice will make you perfect.

Kneel on a mat on all fours with your hands directly under your shoulders. Stretch your legs back one at a time to come into a plank position and engage your abdominal muscles. Your body should be long and straight. Press your hands and feet firmly into the mat for support. Hold for 2 minutes, and then drop back on all fours.


Squats is one of the best body weight exercises to burn body fat from thighs and glutes and get your  lower body in shape. When you do squats you engage your entire lower body and core.

  • Stand straight with your feet hip width apart
  • Squat by pushing your booty back and bending your knees.
  • Now jump up and then squat again as you reach the ground.
  • Do at least 20 reps.

Once you get familiar with it, you can alter the speed, maximize reps and try more squats like jump squats, barbell squats and challenge yourself.


Skipping is a cardio exercise that can burn 300-400 calories in 45 minutes depending on your weight. It is a great calorie burner exercise.

Stand with your back erect and abs tight. Keep your feet together. Now jump off a few inches letting the rope pass under your feet and bring it back.


This is the most ideal exercise for weight loss. Cycling engages activity of muscles and muscles are known for burning calories.

Regular cycling increases your cardio fitness, burns body fat and make your muscles strong and toned.







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