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10 of the Best Workouts for Weight Loss | SELF
Welcome to The World's Fittest App. Kettlebell Swings. Why: Easy to master and one of the most effective exercises for sizzling unwanted paunch, kettlebell swings are an absolute must when it comes to finding the most effective fat-loss exercises. Shadow Boxing. Why: Working your cardio-vascular fitness , your legs and your arms, shadow boxing deserves a place in any bodyweight workout.
How: - Adopt a fighting stance and bounce on your toes as you shadow box - Dip and weave to your heart's content - Cycle between low- and high-intensity punching for a HIIT style cardio workout. Barbell Deadlifts. Why: The king of compound exercises, there's not much a well-performed deadlift can't do. How: - Squat down and grasp a barbell with your hands roughly shoulder-width apart - Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar - Focus on taking the weight back onto your heels and keep the bar as close as possible to your body at all times - Lift to thigh level, pause, then return under control to the start position.
Box Jumps. Why: Sometimes, you need to step away from the weights room.
How: - Set yourself a comfortable distance from the box with feet shoulder width apart - Drop quickly into a quarter squat, swing your arms and explode upwards to jump onto the box - Land as softly as possible. Now step backwards off the box under control. Why: Ever seen a paunchy boxer? How: - Grab the rope at both ends - Use your wrists to flick it round your body, jumping to clear the rope as it hits the ground. Why: Performing just 10 reps of chest-to-floor burpees at a fast pace can rev your metabolism as much as a second, all-out bike sprint, according to a study from the American College of Sports Medicine.
25 of the Best Exercises to Lose Weight, Backed by Research and Science
How: - From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor - From there kick your feet back as far as you can while keeping your arms extended - As soon as your feet land jump them back in towards your hands, then jump up into the air - Land and immediately squat down to go into the next rep.
Dumbbell Goblet Squat. Why: It's squatting at its most basic. How: - Stand with feet set wider than shoulder-width and hold a dumbbell with both hands in front of your chest - Sit back into a squat, keeping the dumbbell in the same position then drive back up and repeat. Medicine Ball Slams. Why: Enjoy taking your frustration out at the gym? How: - Stand with your knees slightly bent holding a medicine ball above your head with your arms extended - Bend forward at the waist and use your core muscles to slam the ball against the floor about a foot in front of you - Let your arms follow through so you don't fall forward.
Barbell Back Squat. Why: Much like the barbell deadlift , the back squat is a fundamental compound exercise for getting yourself in shape. How: - Stand with your feet more than shoulder-width apart and hold a barbell across your upper back with an overhand grip — avoid resting it on your neck - 'Hug' the bar into your traps to engage your upper back muscles.
Why: The dumbbell thruster is, basically, a push press combined with a front squat , but don't let its simplicity fool you; done correctly, this move can be a full-body workout all on its own. How: - Hold two kettlebells by their handles so the weight is resting on the back of your shoulders - Slightly bend your knees and squat down, keeping your legs in line with your shoulders - Drive through your legs and straighten them, extending your arms as you do so to raise the kettlebells above your head - Squat down and repeat. Why: Don't be put off by the rowing machine 's relative unpopularity in your local gym.
How: - Sit at a rowing machine with your feet fastened and grab the handle with an overhand grip - Straighten your legs to push the seat back — when your hands pass your knees, pull them up to your chest - Reverse the movement and repeat. Mountain Climbers. Why: They make look like a simple move, but mountain climbers require solid form to avoid injury and to get the most out of them. How: - Set up on the floor as though in a sprinter's blocks, with one foot positioned beneath your waist and one back, with your leg straight - Explosively swap foot positions - Repeat for the prescribed reps.
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Battle Ropes. Why: Ready to melt fat like its butter? How: - Anchor the rope at its centre feet away - Take an end in each hand with your arms extended at your side. Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can - As you let that arm drop to the starting position, raise the opposite side - Continue alternating your left and right arms, whipping the ropes up and down as fast as you can. Weighted Lunges. Why: Take your leg day up a gear or two by adding some weight to your lunges. Farmer's Walks. Why: Who says fat-burning has to be complicated?
How: - Hold two heavy kettlebells or dumbbells by your side - Keep your arms strong and walk short, quick steps as fast as possible - Turn around and walk back. Front Squats. Why: Squats, but not as you know them — with most guys shying away on this leg-bulking variation, front squats are a great move for burning fat and building strength. How: - Stand with your feet shoulder-width apart holding a barbell across your upper chest - You can either support the weight on your fingers, with wrists extended, or cross your arms to support the weight.
Weighted Sled Prowler. Why: As with the farmer's walks , the strength and stamina to move a heavy object at pace is a particular skill that many neglect. How: - Set up in an athletic stance — this time with your torso almost parallel to the ground - Gripping the pipes a third of the way down with your arms locked out, drive the sled by marching forward as fast as you can, bringing one knee up to your chest as your other leg extends behind you.
Treadmill Sprints. Why: Rows and rows of empty treadmills make for a sad sight. How: - Once the belt is up to speed, jump on using the treadmill hand rails - Make sure you land with your forefoot first — the impact will be absorbed by your quads, rather than your joints - As soon as your foot touches, drive up with your back knee to power forward in a big stride. Wall Balls.
Why: A CrossFit favourite , wall balls are a fantastic exercise for developing power and upper-body strength, especially when under oxidative stress. How: - Grab a medicine ball that you're comfortable with launching up to 10ft - Holding the bottom of the medicine ball at your chest, squat down until your thighs are parallel to the floor - As you push back upwards, use your momentum to throw the ball against the 10ft marker on the wall - Catch the ball on the rebound and repeat the movement for reps.
Dumbbell Deadlifts. Why: Don't feel comfortable with the conventional bar deadlift?
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How: - Hold two dumbbells in front of your thighs, palm facing inwards - Slowly lift one leg straight behind you, bending the other slightly, and lean forward so that your arms lower the dumbbells towards the floor - Pause, then return to upright position. Assault Bike. Why: A truly fiendish piece of fitness kit, the assault bike is one of the most threatening pieces of equipment against your fat.
How: - Adjust the saddle to hip height, and take a seat - With your feet in the pedals, push with your left foot and with your right hand on the handles, and vice-versa - Don't be tempted to take it easy — thrash the handles and pedal like your life depends on it to get the most out of the world's most uncomfortable bicycle. Dumbbell Step-Ups. Why: Dumbbell step-ups are a sure-fire exercise to maximise your gluteus maximus , the major muscle responsible for extending, rotating and adducting and abducting from the hip joint.
How: - Place your right foot onto the elevated platform and push up through your heel - Step back down with your left foot, concentrating on flexing your hip and the knee of your right leg - Repeat on the other side. Sandbag Forward Lunge. Why: One type of equipment that's used even less than the treadmills are the sandbags. How: - Place the sandbag across your back - Step forward with your right foot and sink into a lunge, so both legs are bent with your back knee as close to the floor as possible - Drive yourself back up and repeat on the other sid.
Lift your hands and then place them behind the head. You can also keep them crossed on the chest. Keep a check on your breathing pattern. A very simple cardio exercise which helps you lose the belly fat and stay fit. A brisk walk for even thirty minutes in the fresh air brings can help reduce fat around the belly. In addition, it also has a positive effect on your metabolism and heart rate. Even running is beneficial for fat-burning. All the more, you do not need any equipment for this exercise. It also helps in shedding fat from other areas of the body.
A very simple cardio exercise which helps you lose the belly fat and stay fit Photo Credit: iStock. Workouts are not a punishment and therefore, some fun workouts can also do wonders for your health. Zumba workouts are high-intensity exercise. It helps in improved cardiovascular fitness, lowered cholesterol and lowers blood sugar levels and melts belly fat quickly.
On an average, the women burned 9.