From burpees to planks, here are some easy weight loss exercises you can do in 25 minutes to shed extra pounds.
Forget fancy gyms and expensive equipment! Sometimes losing extra pounds requires just a few things: weight loss exercises and 25 minutes! A simple and effective 25-minute workout can significantly benefit your weight loss journey. This short workout plan would include warm-up exercises and cardio workout sets, followed by 10 minutes of strength training and cool-down. Whether you’re a beginner or a professional, this weight loss exercise routine is designed for your schedule and delivers results. Get ready to sweat, burn calories, and boost your metabolism with this effective and enjoyable 25-minute full-body workout.
How does a 25 minute workout help you lose weight?
A 25-minute workout can be a powerful tool for weight loss. When you exercise, your body burns calories to fuel your activity. Over time, this calorie deficit can lead to weight loss. A well-structured 25-minute workout, especially one that combines cardio and strength training, can help you burn calories efficiently, says fitness expert Mahesh Ghanekar.
Additionally, regular exercise can boost your metabolism, meaning your body continues to burn calories even when you’re at rest. According to a study published in the International Journal of Environmental Research and Public Healththe short workouts you undertake throughout the day can add up to a lot. Women who incorporated short bursts of high-intensity exercise into their daily routine saw a decrease in their body mass index. Even they detect a reduction in their obesity rate!
Weight Loss Exercises for a 25 Minute Workout
Here is a step-by-step guide on how to lose weight effectively. Incorporate these weight loss exercises into a simple workout program.
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Warm-up (5 minutes)
1. Jog in place
Jogging in place is one of the most effective ways to warm up your body.
- Start by standing with your feet shoulder-width apart and your arms at your sides.
- Alternate lifting your knees toward your chest, as if you were running in place.
- As you raise your knees, pump your arms back and forth, as if you were running.
- Land on the balls of your feet, not your heels.
- Keep your back straight, shoulders relaxed and core engaged.
- Inhale through your nose and exhale through your mouth.
2. Jumping jacks
Jumping jacks are a full-body warm-up exercise that can help improve cardiovascular health and coordination.
- Stand with your feet together and your arms at your sides.
- Spread your feet wider than your shoulders and simultaneously swing your arms above your head.
- Bring your feet together and bring your arms to your sides.
- Continue to jump and spread your feet and arms in a rhythmic movement.
3. Arm Circles
Arm circles are a simple but effective warm-up exercise for improving shoulder flexibility and strength.
- Stand straight with your feet shoulder-width apart and your arms at your sides.
- Start by making small forward circles with your arms. Gradually increase the size of the circles until your arms are fully extended.
- Once you’ve made several forward circles, reverse direction and start making backward circles with your arms.
- Continue alternating between forward and backward circles for several repetitions.
Cardio (5 minutes)
4. Burpees
Burpees are one of the best cardio exercises that combine a squat, push-ups, jump, and squat into one explosive movement.
- Stand straight with your feet shoulder-width apart and your arms at your sides.
- Squat down and place your hands on the floor in front of you.
- Return your legs to plank position.
- Perform push-ups.
- Bring your feet up to your hands.
- Jump into the air, stretching your arms above your head.
- Repeat the entire sequence for the desired number of repetitions.
5. Mountaineers
Mountain climbers are a dynamic exercise that works your core, shoulders and legs.
- Start in a plank position, with your hands directly under your shoulders and your feet extended backwards.
- Alternately bring your knees toward your chest, as if you were running in place.
- Maintain a tight core throughout the exercise to prevent your hips from sagging.
- Keep a steady pace, alternating knees quickly.
6. Fight Rope Waves
Battle rope waves are a dynamic cardio exercise that engages your entire body, especially your core and upper body.
- Stand with your feet shoulder-width apart facing the combat ropes.
- Grasp the ends of the battle ropes, one in each hand.
- Using your core and upper body muscles, generate waves in the ropes by moving your arms up and down in a rhythmic motion.
- Experiment with different wave patterns, such as alternating waves or slapping waves.
- Keep the ropes taut throughout the exercise.
- Engage your core to stabilize your body and generate energy.
Strength training (10 minutes)
7. Squats
Squats are simple and effective strength training exercises that target your lower body muscles, including the quadriceps, hamstrings, and glutes.
- Stand with your feet shoulder-width apart or slightly wider.
- Bend your knees and lower your body as if you were sitting.
- Make sure your knees go over your toes.
- Push through your heels to return to the starting position.
8. Lunges
Lunges are a great exercise for strengthening your lower body muscles, including your quads, hamstrings, and glutes.
- Stand with your feet shoulder-width apart.
- Step forward with one leg, lowering your body until both knees are bent at a 90-degree angle.
- Make sure your front knee is directly above your ankle and your back knee is off the ground.
- Push your front foot to return to the starting position.
- Repeat the lunge with the other leg.
9. Push-ups
Push-ups are a classic exercise that targets your chest, shoulders and triceps.
- Start in a plank position, with your hands directly under your shoulders and your feet extended backwards.
- Bend your elbows and lower your body toward the floor until your chest almost touches the floor.
- Push back to the starting position, straightening your arms.
- Maintain a tight core throughout the exercise to prevent your hips from sagging.
10. Planks

A plank is a static exercise that works your core, shoulders and legs.
- Get into a push-up position, with your hands directly under your shoulders and your feet extended backwards.
- Engage your core muscles, tighten your abdominal muscles and keep your back straight.
- Hold this position for as long as you can, maintaining proper form.
- Continue breathing deeply throughout the exercise.
11. Bicep Curls
Bicep curls are a popular exercise for targeting your bicep muscles.
- Stand straight with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing forward.
- Bend your elbows and curl the dumbbells toward your shoulders.
- At the top of the movement, pause and squeeze your biceps.
- Slowly lower the dumbbells to the starting position.
Cooling (5 minutes)
12. Static Stretches
- Hold each stretch for 15 to 30 seconds, breathing deeply and focusing on relaxing the muscles.
- Target major muscle groups, such as the legs, back, shoulders and arms.
13. Deep breathing
- Take a few minutes to practice mindfulness and relaxation techniques, like deep breathing or meditation.
- This can help reduce stress and promote recovery.

Are there any side effects to weight loss exercises?
Some common side effects of exercise include:
- Muscle pain: This is a normal response to training, especially if you are new to exercising or increasing the intensity of your workouts.
- Fatigue: Exercise can make you tired, especially if you push yourself too hard.
- Joint pain: If you have underlying joint problems, exercise may exacerbate your symptoms.
- Dehydration: Sweating during exercise can lead to dehydration, so it’s important to stay hydrated by drinking plenty of water.
- Overtraining: If you exercise too frequently or intensely without giving your body enough time to recover, you risk suffering from overtraining syndrome, which can lead to fatigue, decreased performance, and even injury.
Also remember that weight loss cannot be accompanied by exercise alone. You need to make significant changes to your diet and lifestyle to achieve your fitness goals.
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