The 5 Best Weight-Loss Exercises, According to a Trainer | XpertsReviews.com

As a trainer, I’ve seen many clients struggle with ineffective training plans that don’t deliver long-term results. Losing weight requires consistency, smart exercise choices, and a focus on movements that engage multiple muscle groups. The key is to choose exercises that maximize calorie expenditure while building functional strength and endurance. So I’ve put together the only five weight loss exercises that I recommend to clients.

The exercises below combine strength and cardio moves designed to burn calories, boost metabolism, and sculpt a leaner physique. Each focuses on functionality, helping you move better every day while losing unwanted weight. These are my go-to recommendations for clients who want to achieve long-lasting results.

If you’re ready to revamp your fitness routine, these exercises will help you lose weight, build muscle, and feel stronger than ever. They are effective, adaptable and simple enough to use anywhere, whether at home or at the gym.

The exercises

Burpees

This full-body powerhouse combines cardio and strength, making it one of the most effective exercises for weight loss. Burpees engage your core, legs, and upper body while quickly increasing your heart rate to burn maximum calories.

1. Start standing straight with your feet shoulder-width apart.
2. Squat down with your hands on the floor.
3. Return your feet to a plank position, keeping your core tight.
4. Perform a push-up, then return your feet toward your hands.
5. Explode upward in a jump, reaching your arms overhead.
6. Perform 3 sets of 12 to 15 repetitions.

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Jump squats

Jump squats are a lower body exercise that increases power, builds muscle, and elevates your heart rate. They target the glutes, quads and hamstrings while increasing calorie burn and improving athleticism.6254a4d1642c605c54bf1cab17d50f1e

1. Stand with your feet shoulder-width apart and lower into a squat position.
2. Push through your heels and explosively jump upward.
3. Land gently in a squat position, keeping your knees slightly bent.
4. Repeat for 3 sets of 10 to 12 repetitions.

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Mountaineers

The mountain climber is an intensive cardio move that burns calories and strengthens your abs, shoulders and legs. This exercise is perfect for burning fat while developing coordination and agility.

1. Start in a plank position with your hands under your shoulders.
2. Drive your right knee toward your chest, then quickly switch to the left.
3. Continue alternating legs as quickly as possible, maintaining a solid plank.
4. Perform for 3 sets of 30 seconds.

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Kettlebell swings

This explosive move works the glutes, hamstrings, and core while also being an effective cardio exercise. Kettlebell swings are great for burning fat and improving overall strength and endurance.

1. Stand with your feet shoulder-width apart, holding a kettlebell in both hands.
2. Hinge at the hips and swing the kettlebell back between your legs.
3. Drive your hips forward to propel the kettlebell to shoulder height.
4. Let the kettlebell come down with control and repeat.
5. Perform 3 sets of 15 to 20 swings.

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Pushup at Renegade Row

This hybrid exercise builds upper body strength while engaging your core and stabilizing your muscles. It’s a great compound movement that burns calories and improves functional fitness.

1. Start in a plank position with a dumbbell in each hand.
2. Perform push-ups by lowering your chest toward the floor.
3. When you return to plank, row a dumbbell toward your waist, keeping your hips stable.
4. Lower the dumbbell and repeat on the other side.
5. Perform 3 sets of 8 to 10 repetitions on each side.

Tyler Read, BSc, CPT