Best Exercises to Lose Weight

The best exercises to lose weight are not the same old same old. It’s not the stationary bike, the treadmill, the elliptical, or something you sit and spin around on until you’re dizzy!

I wrote about hiit training secrets and how the average calories burned running a marathon is about 2,600 calories.

I don’t want you to break down and cry but there’s about 3,500 calories in a pound of fat!

So, you can see why traditional cardio routines aren’t the best exercises to lose weight.

Unless you want to run a marathon a week AND eat 1,000 calories less per week than what your metabolism burns. THEN you’ll hit that magical one pound per week of fat loss.

No, wait, it won’t all be fat loss since you’re not doing anything to preserve or build your lean muscle mass.

This is why most marathon runners, while in great cardiovascular condition, don’t look all that healthy. They burn off all their muscle mass because all they do is run.

The best exercises to lose weight are compound exercises. You want exercises that move your body. Exercises that follow the following movement patterns (Paul Chek, world-renowned exercise coach first classified the major movement patterns):

• Squat
• Bend (Deadlift)
• Lunge
• Twist (eg. Woodchop)
• Push – Horizontal and Vertical (eg. Bench press, Push press, all variations of the push up, shoulder presses)
• Pull – Horizontal and Vertical (eg. 1-arm row, Chin-up, inverted row)
• Gait (walking, running) For me, I’d put in the jump rope, which is also more of a total body exercise

And you can perform exercises in these categories with either your bodyweight or very minimal equipment, such as a chin up bar for chin ups and pull ups.

The woodchop can be replicated with a light weight or a medicine ball held in your hands.

What? Just trying to keep your heart rate up. Plus, Sara Solomon is the jump rope queen.

The simple act of squatting is a fantastic calorie burner and metabolism booster. Don’t believe me? Try doing a couple hundred controlled, full squats with just your bodyweight.

Keep your arms out in front of you or behind your head (also known as the prisoner squat – you’ll also start feeling this in your upped back).

Finished? Still think you can’t get a great workout from something as simple as a bodyweight squat?

There are also some great exercises that don’t fit neatly into these categories but you should be using them as part of your fat loss program. This includes exercises like mountain climbers and jump rope (as I explained above).

Try putting these exercises into a fat burning circuit of 8 to 10 reps. Take a minute to rest after each circuit and complete 1 to 5 circuits depending on your fitness level.

Here’s an example routine:

• Reps Exercise
• 10 Prisoner Squat
• 10 Push Ups
• 10 Jump Lunges
• 10 Medicine Ball Woodchops (5 per side)
• 10 Burpees
• 10 Inverted Rows
• Rest 1 minute then repeat

If you really want to go for it, try adding 5 minutes of jumping rope at the end of the workout.

Try incorporating some of these exercises to lose weight instead of riding the stationary bike and see how you do.

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