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14 Best Exercises for Weightloss
Take care to keep you core locked so a straight line forms between your head, glutes and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms. Why: With no gym or equipment required, this classic compound move needs nothing but raw determination to activate your lats, chest, shoulder and arms at once. And remember, the more muscles you activate, the more calories your body can burn, making this classic a great exercise to lose weight.
How: Load a barbell with 5kg plates and grab the bar with an overhand, shoulder-width grip. Position your shoulders directly over the barbell and slowly roll the bar forwards. Pause, then reverse the move. And, according to a study at the Norwegian University of Sport and Physical Education, this move will burn fat faster than traditional cardio. How: Stand facing away from the bench, holding a barbell across your upper back. Have one leg resting on the bench behind you, laces down.
Squat with your standing leg until the knee of your trailing leg almost touches the floor. Push up through your front foot to return to the start position. Why: Training one leg at a time ropes in more stabiliser muscles , maximising your fat-burning potential. How: Grab the pull-up bar with your palms facing towards you and a grip that is narrower than shoulder width. Pull yourself up until your head is above the bar. Slowly lower back to the start position.
Why: This bodyweight exercise works a vast rang of muscle groups in ways that are near impossible to replicate on regular gym equipment. Hanging freely means than every move engages your core in order to stabilise your body. In short, there's almost nothing it can't do. 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. Yes, you heard us, 30 minutes. Rowing recruits huge amounts of muscle as well as improving flexibility and mobility. 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. Hold a dumbbell in front of your chest with your elbows pointed downwards. Lower into a squat, then push back up to standing. Get into a press-up position with your hands on the dumbbells — hexagonal-shaped dumbbells are best for this if you have them.
Lower your chest towards the floor, then press back up.
Lie on your back with your knees bent and feet flat on the floor. Holding the dumbbell on your left hip, raise your right leg off the floor and extend it. Push through your left heel to drive your hips up until you form a straight line from your left knee to your shoulders, keeping your right leg still raised, then come back down. Do all your reps on one side, then switch.
Start with your right foot on the floor and your left foot on a bench behind you, holding a dumbbell in each hand. Slowly lower yourself towards the floor, bending your right knee, until the left knee touches the floor. It is essential to keep the upper body as upright as possible. You may need to pause and adjust your foot position forwards or backwards. Stand holding the dumbbells. Hinge at your hips, driving your glutes backwards and lowering the dumbbells, keeping them close to your legs — you will start to feel a stretch in the hamstring.
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Stop at the point where the hamstring stops elongating. Hold this position for one second, then drive your hips forwards and stand back up. It is important to maintain a straight spine throughout in order to prevent flexion in the spine, which creates the risk of disc issues. Stand in a split stance with your right foot behind you, holding your dumbbell in your right hand.
Bend forwards until your back is parallel with the floor, keeping your back straight. Rest your left arm on your left knee. Row the dumbbell up towards your chest, then slower lower it again. Keeping your torso low, bring your back leg through and straight into another lunge. Walk forward like this for 20 steps. Lie on your back with your knees bent and feet planted on the floor. Use your abs to raise your head and shoulders off the floor, then lower back to the start.
Quickly stand up and drive the dumbbells overhead until your arms are vertical and your elbows are fully extended.
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Then lower the weights back to your shoulders. If you want to get the maximum fat loss impact from a barbell, you want to make the metal move. The bigger the range of motion, the more work your body is completing.
The lower-body moves start with a squat, move on to a unilateral move and finish with another squat variation. Well, for three minutes. Do the six barbell exercises in order, sticking to the reps indicated. Then rest for three minutes and repeat the circuit. Do three or four circuits in total. Standing with your feet shoulder-width apart, rest the bar on your back and engage your abs.
What Strength-Training Exercises Are Best For Weight Loss? Experts Suggest These 12
Bend at the knees and hips simultaneously to lower until your thighs are parallel to the floor, then press back up. Keeping your elbows directly below the bar, press the weight overhead until your arms are locked out, then lower back to the start. Standing with your feet just narrower than shoulder-width, rest the bar on your back and engage your abs. Take a big step forwards and bend both knees, keeping your front knee over your front foot, then push back to the start.
Start with the bar on your back. Engage your abs, then lower into a quarter squat while looking straight ahead. Drive up and press the bar straight up until your arms are locked out. Use leg drive to inject some momentum into the move. Rest the bar on the front of your shoulders, then lower into a front squat, keeping your torso upright. Drive with your legs to straighten up, using that momentum to send the bar straight overhead until your arms are straight.