Weight Loss Exercises Guaranteed to Slim You Down

Trying to lose weight can be quite a challenge depending on your age, how much weight you are looking to shed and the diet that is needed to be followed. The weight loss exercises listed here will provide you with an insight of how to successfully lose weight and maintain a healthy lifestyle.

What are the Most Effective Weight Loss Exercises?

In 2019, some of the leading personal coaches and certified trainers in India were brought together to provide their expertise on the most effective weight loss exercises. The top 3 most effective ones are as follows.

Each of these weight loss exercises also doubles as a strength move which will increase your movement and flexibility skills as well.

  • Sets – number of times an exercise is performed.
  • Reps – number of times a specific exercise is repeated.


Burpees are a very effective full-body weight loss exercise. It targets your abdomen, chest and leg regions. Recommended to be done in sets of 3 with the reps being from 8 to 12 counts.

  • Start by standing with your feet slightly apart and arms by your side.
  • Push your hips back and bend your knees.
  • Place your hands on the floor and lower your body into a crouch position.
  • Make sure your hands are in front of your feet and that your knees do not touch the floor.
  • Jump explosively into the air, placing your hands close to your sides.
  • Then jump back into a plank position and repeat.


Squats is another great weight loss exercise that helps in toning your stomach, core, thighs and leg regions. It is extremely effective as it engages your entire lower body. Recommended to be done in sets of 3 and reps being from 10 to 15 counts.

  • Start with your feet slightly apart, arms at your sides or in front of your chest.
  • Keep your back straight and bend your knees until you are in a squat position.
  • Make sure that your thighs are parallel with the floor.
  • Keep your knees in line with your toes and maintain a set pace.
  • Hold this position and rise back to start, then repeat.

Jump Rope

Using a jumping rope is a sure way to lose weight as it targets your entire body. First, check to see if the length of the jump rope lines up with your shoulders. Recommended to be done sets of 3 and the reps are the number of counts possible in 60 seconds.

  • Start with your feet together and your hands holding both ends of the jump rope.
  • Your elbows should be towards your ribs.
  • Swing the jump rope over and hop both feet over the rope to complete a jump.
  • Remember to jump with each swing of the rope. Do not jump in between.

By following these weight loss exercises regularly, you will not only shed weight but also build lean muscle. You can create a custom workout routine by combining these moves together as you progress.

How Does Your Diet Aid In Your Weight Loss Plan?

Following a good diet can immensely boost your weight loss process. Before choosing a weight loss diet, keep in mind your main objectives such as how much weight are you looking to shed and how soon do you want to achieve it. The most common diet mistakes to avoid are listed below.

Do Not Skip Meals

Studies have shown that people who skip breakfast have a higher chance of gaining weight. These people tend to eat less than 3 meals a day. However, to compensate for their hunger, they usually end up eating unhealthy foods. If you are undergoing a diet, make sure to stick to a proper food timetable and have 3 meals a day.

Refrain from Consuming Too Many Liquid Calories

If you are one of the people who consume coffee with cream and sugar, sweetened carbonated beverages, cakes and alcohol, you will be highly prone to weight gain. If you are looking to lose weight, forgo all these products as they are rich in empty calories.

Empty calories contain a small amount of food energy but have no other nutrition such as vitamins, proteins, fiber, minerals or fatty acids.

Avoid Ordering Unhealthy Add-ons

Many times, people who order food with extra add-ons fail to realize the impact it has on their body. If you are someone who regularly indulges in extra toppings such as cheese and meat when ordering a pizza or adding extra cream and sugar to your coffee, it could lead to a significant amount of weight gain which will be much harder to shed in the long-run.

Weight Loss Exercises for People with Medical Conditions

If you have a medical condition that does not allow you to perform the weight loss exercises listed, you can try other weight loss approaches such as homeopathy or yoga.

Yoga is a great alternative to regular exercising. It acts as a natural cure to increase your flexibility and control your metabolism, ensuring that you do not overindulge when consuming meals.

Apart from yoga, you can also try your hand at aerobic exercises and aquatic therapy which will result in burning excess calories at a much faster rate. Even something as small as going for a brisk walk or a jog every day will result in your body burning the excess calories. It is better to start slow and progress evenly instead of going all out on day 1 of your weight loss exercise routine.