Following these exercises to the letter and performing them continuously can be a great program for burning fat.
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You will have to repeat each exercise the recommended number of times and times as well as pause whenever required.
Though all the movements might be too much to incorporate in a single session, it is not impossible; on the other hand, you can sprinkle them during your weekly activities.
Keep reading the discussion to find out each movement, but also note that involving with a gym trainer will ensure you perform a weight-loss-related workout in the right way.
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10 Best Weightlifting Exercises For Weight Loss
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Squat:
According to Wilson, the squat is one of the best strength-training exercises for weight loss. The exercise activates a broad group of lower-body muscles and engages the back and abdominals muscles when stabilizing.
Consequently, the calories burned throughout the exercise are increased. Furthermore, you can start with bodyweight squats and later add on dumbbells, compatible kettlebells, or a barbell. The dumbbell goblet squat entails:
Standing, with a dumbbell vertically held with both hands at your chest and wider than shoulder-width feet apart, with toes slightly pointed outward.
– Keep your back straight, the chest up and out, and bend your waist, shifting your hips back as you squat down entirely.
– With your shoulders tilted back and down, lower your body towards the floor until your upper legs become parallel as you maintain an upright torso. If you can comfortably reach below the thighs parallel part, it is acceptable.
– Drive through your feet to straighten your legs and return to the starting position. This constitutes one repetition.
– Try to Aim for three sets of 10-12 repetitions.
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Deadlift:
Described by ACE-certified trainer Christian Koshaba as a dynamic and superb movement, the deadlift recruits several major muscle groups, such as the glutes, hamstrings, quads, and the entire back chain.
Whether done using dumbbells, a kettlebell, or a barbell, ensure proper form is perfected using light weights before advancing to heavier loads.
A demo of a deadlift with dumbbells best illustrated:
– Stand with feet hip-width apart.
– Hinge at the hips while bending knees, gripping the dumbbells just outside the hips with shoulders slightly ahead of the bar. Maintain a straight back, avoiding curvature or arching.
– Simultaneously lift hips and shoulders, raising the dumbbells off the floor until they pass over the midpoint of both feet.
– Ensure heels remain grounded as you fully extend hips and knees to straighten legs. This completes one repetition.
– Try to Aim for three sets of 10-12 repetitions.
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Walking Lunge:
Recommended by ACE-certified trainer Rachel MacPherson, lunges prove beneficial for weight loss.
Implement walking lunges to elevate heart rate and metabolism, maximizing fat burn through unilateral training.
Here’s how to execute walking lunges:
– Start with Feet together, and grasp the dumbbells at your sides.
– Deliberately step forward with your left leg, lowering your hips as you do so until your front thigh is parallel to the floor and the back knee is just above the surface. Your front knee should rest directly above your ankle.
– Push through the left heel to propel yourself forward, bringing the right leg to meet the left in a controlled lunge position.
– This sequence constitutes one repetition. Try to Aim for three sets of 8-10 repetitions.
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Split Squat:
Differing from lunges, split squats involve assuming a split stance while lowering and raising the hips, effectively engaging the lower body.
Bowling suggests split squats as an excellent alternative to back squats, emphasizing efficient lower body targeting without risking back injury.
When executed correctly, the legs should fatigue before the lower back. Adding a shoulder press to the split squat incorporates upper body and core engagement, making it a comprehensive total-body exercise.
– Hold dumbbells at shoulder height with palms facing forward, and take a significant step backward with the left foot.
– Bend both knees to lower the rear knee toward the floor, forming 90-degree angles with both legs.
– Simultaneously straighten both legs as you press the weights upward toward the ceiling. This constitutes one repetition.
– Complete 10-12 reps, then repeat on the opposite side. Aim for three sets on each side.
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Kettlebell Swing:
The kettlebell swing entails a full-body movement utilizing core, leg, and glute strength to generate momentum and swing the kettlebell, explains MacPherson.
Rapidly increasing heart rate results from the continuous motion, enhancing calorie burn.
– Assume a wide stance, with your feet, being more than hip-width apart, and turn your toes slightly outward, squatting to pick up the kettlebell with both hands and allowing it to hang between your legs.
– Inhale, bending your knees and pushing your buttocks, ensuring that your weight is maintained on your heels, and your knees are driving out with knees aligned with your toes while tightening your core and keeping your back flat.
– Maintain engaged core and straight arms. On exhale, forcefully press into your feet, engaging legs and glutes to explosively rise, extending through hips and legs to stand, propelling the kettlebell upward to shoulder height.
– Inhale as you allow the kettlebell to swing back down between your legs, bending knees and hips to return to the starting position. Complete 15 reps for three sets.
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Push-Up:
An effective exercise for building arm muscles and stabilizing the core, push-ups are recommended by Stephanie Blozy, an exercise-science expert and owner of Fleet Feet store in West Hartford, CT.
Start with knees resting on the floor, gradually progressing to classic push-ups with straight legs.
– Begin in plank position with arms and body straight, shoulders over wrists, and engage core.
– Lower your chest toward the floor by bending elbows behind you, keeping upper arms close to your body with elbows against ribs on both sides.
– Exhale as you push through your arms, returning to plank position. Complete one rep.
– Perform three sets of 8-10 reps.
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Bench Press:
Termed the “king of pressing movements” by Bowling, the bench press recruits numerous muscles for a single repetition.
Whether using dumbbells or a barbell, proper bench pressing requires leg involvement, with legs actively driving into the floor during the lift.
– Sit on the edge of a flat exercise bench with a pair of dumbbells resting up against your legs.
Lean back against the bench and press the dumbbells over your chest by extending your arms. Lock your elbows and ensure your palms are facing forward directly above your shoulders.
– Take a breath and keep the weights under control to your chest in each hand offering your upper arm a 90-degree aspect to your forearm.
– Exhale as you push the dumbbells up, extending your arms completely. Complete one rep.
– Perform three sets of 10-12 reps.
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Thruster:
Santos lauds the thruster for combining squatting and vertical pushing, engaging nearly every muscle when executed correctly.
The squat alone targets every lower-body muscle, while the overhead press activates numerous upper-body muscles, particularly the shoulders and core.
– Stand with legs slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
– Hinge at hips and bend knees as if sitting in a chair.
– Press into feet to straighten legs and return to standing, simultaneously pressing dumbbells overhead directly above shoulders. Complete one rep.
– Perform three sets of 15 reps.
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Renegade Row:
The renegade row is an effective exercise engaging the entire core, back, and biceps, as explained by Santos.
Beginners can start with knees down and light or medium weights.
– Begin in high plank with feet wider than shoulders, each hand holding onto a dumbbell resting on the floor.
– Pull right elbow back, raising dumbbell toward chest, while keeping right elbow close to torso and core engaged. Hips and chest should face down.
– Lower weight and repeat on opposite side. Complete one rep.
– Perform three sets of 8-10 reps.
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Pull-Up:
Pull-ups and chin-ups, regarded as ultimate upper-body exercises by Bowling, target lats, upper back, arms, and core.
Maintaining thoracic extension throughout the movement activates the back. Use a band for assistance if unable to perform a strict pull-up, or opt for ring rows.
– Secure a large resistance band around a pull-up bar. A band with more resistance provides greater assistance.
– Stand on a stable object and grip the pull-up bar. Place band around the arch of one shoe and fully extend banded leg.
– With a neutral spine and engaged core, pull yourself up using the band for momentum.
– Lower back to starting position. Complete one rep.
– Perform three sets of 8-10 reps.
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