Weight Loss Exercise: Demystification of My 36 Techniques

 A lot of health benefit is attached to weight loss exercise. Depending on the one you choose, make sure you are consistent.

Do you want to:

Burn calories?

Boost your metabolism?

Control your weight?

Reduce the risk of heart diseases?

If your answer is YES! then the content on this page is for you.

weight loss exercise: Demystification of my 36 techniques highlight the exercises you need to achieve your weight loss goal.

Let’s get started.

 Here are the time-tested 36 weight loss exercise(s) that will boost your metabolism and live a better life.

1. Squats 

Squats are a great way to improve your fitness and reduce your body fat. 

Although many people think of squats as a purely leg-based exercise, it’s actually a great way to tone your entire body, and can help you slim down and improve your body composition. 

Harvard Health estimates that a 155-pound (70-kg) person burns around 375 calories per 30 minutes of squatting at a moderate pace, or 614 calories per 30 minutes at a maximum pace of 21.2 mph (33.3 km/h) (5). 

For many people, a five-minute exercise such as squats can make a big difference in their fitness, and lead to a significant reduction in body fat. 

To get started, try adding squats to your regular workout routine. You can add them to your warm-up or do them at the end of your workout. Or you can try using a weighted bar and doing squats for added resistance. 

Summary: Squats are a great way to tone and improve your body composition, and they burn a lot of calories. 

2. Deadlifts 

Deadlifts are one of the most well-known exercises for improving your fitness and reducing body fat, and can also help reduce your belly fat. 

While many people think of deadlifts as just one exercise, it’s actually a combination of a variety of body weight exercises that are done while standing, sitting, or lying on the floor. 

The key is doing body weight exercises with a large amount of tension on the muscle. For example, you’ll want to use more weight for your deadlift if you’re aiming to improve your muscle strength rather than lose weight. 

The Deadlift helps strengthen your upper body muscles, like your biceps, back, and shoulders, as well as your core and legs. 

Harvard Health estimates that a 155-pound (70-kg) person burns around 405 calories per 30 minutes of deadlifting at a moderate pace, or 660 calories per 30 minutes at a high pace of 20.8 mph (33.1 km/h) (5). 

To get started, try doing deadlifts for 10 minutes during your weekly workout. 

Summary: The deadlift helps strengthen your entire body, and it can help improve your overall fitness level. 

3. Sprinting 

Sprinting is one of the most efficient and fun workouts to incorporate into your exercise routine. 

You can run up to 4 miles (6.4 km) per hour on a treadmill, or up to 8 miles (13.2 km) per hour while running outdoors. 

Sprinting can increase your endurance and burn fat, and it works your entire body. You can also do sprints on a track, doing laps to increase the intensity. 

Many studies have found that sprinting can help improve your fitness and reduce your body fat, and one even showed that it can increase your strength. 

Sprinting can be a good workout for those of any fitness level, from beginners to experienced runners. 

Summary: Sprinting can help you improve your fitness and burn a lot of calories. 

4. Oblique Squats

When you squat, your legs should be straight with a flat back. However, some people squat without making sure their back is flat.

The result is an unstable position, which can put strain on your lower back.

To avoid this, try doing “overhead” squats, which means that you lean your body backwards to do a squat.

This helps to build strong core and hip muscles.

To get started, try to do 10 to 12 repetitions per set of 10 to 15 reps.

Summary: Oblique squats are an effective exercise for improving your fitness and reducing body fat.

5. Box Squats

As you might have guessed from the name, box squats are a variation of the squat.

For example, the squat involves standing upright with your feet parallel. In contrast, box squats involve you holding onto a box that’s about waist height.

This makes box squats much more effective for people who have trouble getting into a squatting position.

You’ll be able to improve your strength, improve your balance, and burn more calories by doing this exercise.

To start, try using a 3-foot, 4-inch box and doing 5 to 6 reps.

Summary: Box squats can be a great workout for beginners, as they help improve your strength and improve your balance.

6. High Plank

High plank is a good workout for anyone who isn’t familiar with the exercise yet.

You just need to hold yourself in a “hanging” position, without using your hands or feet.

The higher the plank, the more cardio workout it will be for your core, upper body, and legs.

Start out holding yourself up by your elbows, with your hands a little wider than your shoulders. Hold for 20 seconds, and then move up to 25 seconds, and then 30 seconds.

Get comfortable with each repetition before moving on.

To get started, try doing 10 reps on each side.

Summary: High plank is a great exercise for those who aren’t familiar with the exercise yet.

7. Push-ups

As you can probably guess from the name, push-ups are a fantastic workout for strengthening your upper body.

You can do these without a single hand, but they’re much more effective with your hands.

To start out, perform a push-up with your feet shoulder-width apart, but hold your elbows down.

Try to hold the position for 30 seconds, and then move up to 35 seconds, and then 40 seconds.

Once you’re comfortable with these, you can perform them while holding a weight overhead.

To get started, do 10 push-ups with a resistance band.

Summary: Push-ups are a fantastic exercise for strengthening your upper body.

8. Pull-Ups

Pull-ups are a much more difficult variation of the push-up.

To start, you just need to hang from the bar (about shoulder height) and do a pull-up, holding your body weight straight up.

Once you’re comfortable with this, try doing 4 sets of 20 reps.

To get started, do 4 sets of 20 reps on each side.

Summary: Pull-ups are a much more difficult variation of the push-up.

9. Hip Thrusts

When you do a hip thrust, you’re essentially doing a lat pull-down with a greater degree of intensity.

To do a hip thrust, you just need to stand upright and lower yourself as far as you can.

Then, you keep lifting up, and going until you’re at full extension.

The result is a great workout for your core and chest muscles.

Try doing 3 sets of 20 reps per side.

Summary: Hip thrusts are a great exercise for strengthening your core and chest muscles.

10. Bicycling Legs

Lunges are a great exercise for building lower body strength, but you can actually do a lunges-to-bicycle move, which will make them a lot more intense.

To perform this exercise, you just need to balance on one leg, and then cycle one leg back and forth, as if you’re pedaling a bike.

To get started, stand with your feet shoulder-width apart, and alternate which leg you’ll use.

One minute on each leg is a good time to start, and you can extend this time.

Try cycling back and forth for 2 minutes, before you move up to 3 minutes, and then 4 minutes.

To start, do 3 minutes on one leg, and then switch to the other. Repeat this for another 3 minutes.

To get started, do 3 minutes on one leg, and then switch to the other. Repeat this for another 3 minutes.

Summary: Lunges are a great exercise for building lower body strength, but you can actually do a lunges-to-bike move, which will make them a lot more intense.

11. Dips

Dips are a great exercise for building strength in the lower back and shoulder muscles.

You just need to hold yourself up on one leg while you dip, and then hold yourself up on the other leg.

In order to perform dips correctly, you need to have a solid core strength, and to ensure that your knees are bent at a 90 degree angle.

Try doing 2 sets of 20 dips, with each leg.

To get started, do 2 sets of 20 dips with your hands underneath your hips, and then do 20 more with your legs straight out in front of you.

Try and keep your core engaged throughout this entire set, so you can better control your body.

Once you’re comfortable with this, you can do dips while holding a weight overhead.

Summary: Dips are a great exercise for building strength in the lower back and shoulder muscles.

12. Single-Arm Dumbbell Row

If you have some upper body strength, and you don’t want to jump right into a heavy bench press, this is a great exercise to add to your workout.

You just need to hold onto one dumbbell, and start by bending your arm until it’s parallel to the floor.

From here, you’ll slowly straighten your arm and row the weight up towards your chest.

Start with one arm, and if you can’t, try for a single-arm dumbbell row and a single-arm chin-up, for both arms.

Once you feel comfortable with this, try going for a 2-arm Dumbbell Row and a single-arm Chin-Up.

Summary: Single-arm Dumbbell Row is a great exercise to build upper body strength, and help you build muscle in your shoulders and chest.

13. Dumbbell Flutter-Jerk

This exercise is a great one for developing your power and explosiveness.

You just need to hold the weight out in front of you for a bit, and then throw it back as far as you can.

Hold this position for a moment, and then repeat the movement.

Make sure you have some breathing room to prevent “freepping,” where you let the momentum take over and throw the weight.

Try performing this move with two dumbbells, or with only one.

To start, hold the weight out in front of you for a moment, and then throw it back as far as you can.

Hold this position for a moment, and then repeat the movement.

 Try holding the weight out in front of you for a moment, and then throw it back as far as you can. Hold this position for a moment, and then repeat the movement.

Summary: This is a great exercise to develop explosiveness, and help you develop speed and power.

14. Squat Push-ups

Another great exercise for building strength and power.

All you need to do is squat down until your hands are about hip-width apart, and push up into a push-up position, without leaning forward.

Try doing 3 sets of 10 push-ups.

To get started, do 3 sets of 10 push-ups, and then increase the number of reps you perform.

To increase the difficulty, try doing 10, 12, or even 15 repetitions.

Summary: Squat Push-ups is a great exercise to help build your strength and muscle endurance.

15. Seated Dumbbell Row

This is a great exercise for helping develop strength in the lower back, and upper back.

All you need to do is grab a pair of dumbbells, and grab onto a standard bench, where you can balance yourself without using your hands.

Keep your back straight throughout this exercise, and bend your knees slightly.

From here, row the weights down, until your arms are straight.

Hold this position for a moment, and then repeat the movement.

Try doing 3 sets of 15 rows.

To start off, do 3 sets of 15 rows, and then increase the number of reps you perform.

To increase the difficulty, try doing 3, 5, 7, or 9 reps.

Summary: Seated Dumbbell Row is a great exercise for building strength and upper back strength.

 16. Seated Band Pull-Down

The band pull-down is another great exercise for developing strength and muscle endurance.

All you need to do is tie a strap around the band, and then grab onto the strap with your hands.

Bend your elbows to start, and then pull the band down so it reaches your chest.

While holding the pull-down, slowly bend your elbows and pull your chest towards your legs.

Hold this position for a moment, and then repeat the movement.

Try doing 3 sets of 15 pulls.

To start, do 3 sets of 15 pulls, and then increase the number of reps you perform.

To increase the difficulty, try doing 3, 5, or 7 pulls.

Summary: The band pull-down is another great exercise to help build strength and muscle endurance.

17. Dumbbell EZ-Bar Row

This exercise is another great one for developing strength in the upper back and shoulders.

All you need to do is hold onto the bar, and then pull it down to your chest.

While holding the bar, slowly bend your elbows, and then pull your body forward.

Hold this position for a moment, and then repeat the movement.

Try doing 3 sets of 12 reps.

To start off, do 3 sets of 12 reps, and then increase the number of reps you perform.

To increase the difficulty, try doing 3, 5, 7, or 9 reps.

Try doing 3, 5, 7, or 9 reps.

Summary: The EZ-bar row is another great exercise to help build strength and muscle endurance.

18. Reverse Lunge (Reverse Squat)

This is a great exercise for developing strength in the quadriceps and hamstring.

All you need to do is perform a reverse lunge, and then return to standing position.

Walk your feet forward until your feet are outside of your feet, and then reverse the movement.

Hold this position for a moment, and then repeat the movement.

Try doing 3 sets of 8 reps.

To start off, do 3 sets of 8 reps, and then increase the number of reps you perform.

To increase the difficulty, try doing 3, 5, 7, or 9 reps.

Summary: Reverse Lunge (Reverse Squat) is a great exercise for developing strength and muscle endurance.

19. Standing and Decline Dumbbell Lunge

This exercise is a great exercise for strengthening the muscles in your legs.

All you need to do is stand tall, and then step your right foot back into a lunge position.

Place your left foot on top of your right foot, and then bend your left knee to lower your body.

From this position, slowly lower your body until your right foot is in front of your left foot.

Hold this position for a moment, and then repeat the movement.

Try doing 3 sets of 12 reps.

To start, do 3 sets of 12 reps, and then increase the number of reps you perform.

To increase the difficulty, try doing 3, 5, or 7 reps.

Summary: Standing and Decline Dumbbell Lunge is a great exercise for strengthening the muscles in your legs.

20. Running Lunge

This exercise is a great one to help build strength in your quads and hamstrings.

All you need to do is perform a running lunge, and then plant your left foot on the ground.

Then slowly shift your weight to the right foot, and then return your weight to the left foot.

Press on the ground, and then slowly squat forward.

From this position, slowly bend your knees, and then rise back to the standing position. 

Hold this position for a moment, and then repeat the movement.

To start off, do 3 sets of 12 reps, and then increase the number of reps you perform.

To increase the difficulty, try doing 3, 5, or 7 reps.

Summary: Running Lunge is a great exercise for building strength and muscle endurance.

21. Single-Leg Stiff Legged Deadlift

This is another great exercise to help build strength and muscle endurance in your quads, and hamstrings.

All you need to do is stand tall, and then push off of one leg, and then bend your knee.

Press your weight down, and then lift the other leg up behind you, until you feel a great stretch.

Release the leg, and then slowly return to the standing position.

Do not hold the lower leg in this position, as this will tighten up your muscle.

You can stand with your feet hip-width apart, and then bend your knees.

Hold this position for a moment, and then slowly lower your hips until your thighs are at a 90-degree angle.

Be careful not to bend your knee.

From this position, slowly lift your hips back into the standing position.

Try doing 3 sets of 12 reps.

To start off, do 3 sets of 12 reps, and then increase the number of reps you perform.

To increase the difficulty, try doing 3, 5, or 7 reps.

Summary: Single-Leg Stiff Leg Deadlift is a great exercise to help build strength and muscle endurance.

22. Single-Leg Glute Bridge

This exercise is another one to help build strength and muscle endurance in your quads, and hamstrings.

All you need to do is stand tall, and then bend your knees, as you keep your feet hip-width apart.

Press your weight down, and then lift your hips up into the air, as you bend your knees.

Hold this position for a moment, and then slowly lower your hips down.

Do not lower your hips too fast or your knees will bend.

Press your feet into the ground, and then slowly stand back up.

Try doing 3 sets of 12 reps.

To start off, do 3 sets of 12 reps, and then increase the number of reps you perform.

To increase the difficulty, try doing 3, 5, or 7 reps.

Summary: Single-Leg Glute Bridge is a great exercise to help build strength and muscle endurance.

23. Single-Leg Scissor Curl

This exercise will help you strengthen your quads, and help to get rid of thatch.

All you need to do is stand tall, and then bend your knees, as you place your left foot forward.

Place your right foot back in the same position it was in before.

Then, slowly bend your knees, and lift your body into a scissor curl.

Hold this position for a moment, and then slowly lower your body back into the starting position.

Try doing 3 sets of 12 reps.

To start off, do 3 sets of 12 reps, and then increase the number of reps you perform.

To increase the difficulty, try doing 3, 5, or 7 reps.

Summary" Single-Leg Scissor Curl is a great exercise to help build strength and muscle endurance.

24. Tricep Pushup

This exercise will help you strengthen your triceps.

All you need to do is place your hands on the ground, and then slowly lower your body.

You can also try doing the exercise on your toes, as you slowly lower your body into a push up position.

Press your feet back into the ground, and then slowly return to the standing position.

Try doing 3 sets of 12 reps.

To start off, do 3 sets of 12 reps, and then increase the number of reps you perform.

To increase the difficulty, try doing 3, 5, or 7 reps.

Summary: Tricep Pushup is a great exercise to help strengthen your triceps.

25. Lat Pulldown

This exercise will help you build strength in your upper back.

All you need to do is lie on your back, and then lie on your elbows.

Then, slowly pull your hips toward your hands.

Hold this position, and slowly pull your elbows down toward your feet.

Try doing 3 sets of 12 reps.

To start off, do 3 sets of 12 reps, and then increase the number of reps you perform.

To increase the difficulty, try doing 3, 5, or 7 reps.

Summary: Lat Pulldown is a great exercise to help build strength in your upper back.

26. Triceps Kickbacks

This exercise is great for building strength in your chest, and triceps.

All you need to do is lie on your back, and then lift your feet into the air.

Squat back down, so that you are sitting on your heels.

Then, bend your knees, and then kick your feet as far forward as you can.

Press your feet back into the ground, and then slowly return to the starting position.

Try doing 3 sets of 12 reps.

To start off, do 3 sets of 12 reps, and then increase the number of reps you perform.

To increase the difficulty, try doing 3, 5, or 7 reps.

Summary: Triceps Kickbacks is a great exercise to help build strength in your chest, and triceps.

27. Sideways Leg Raise

This exercise is great for strengthening your quads, and helping to get rid of thatch.

All you need to do is stand with your feet together.

Then, bend your knees, and bend them backwards.

This will help you to start to develop the muscle strength needed to perform this exercise properly.

Stand up, and then slowly lower your hips down, while squeezing your glutes.

Push your hips back up.

Try doing 3 sets of 12 reps.

To start off, do 3 sets of 12 reps, and then increase the number of reps you perform.

To increase the difficulty, try doing 3, 5, or 7 reps.

Try doing 3, 5, or 7 reps.

Summary: Sideways Leg Raise is a great exercise to help strengthen your quads, and helping to get rid of thatch.

28. Pull-Up

This exercise will help you build muscle strength and improve your grip.

All you need to do is place your hands on a pull-up bar, and then slowly raise your body up.

Try doing 3 sets of 12 reps.

To start off, do 3 sets of 12 reps, and then increase the number of reps you perform.

To increase the difficulty, try doing 3, 5, or 7 reps.

Try doing 3, 5, or 7 reps.

Summary: Pull-Up is a great exercise to help build muscle strength and improve your grip.

29. Inverted Mountain Climber

This exercise will help you build strength in your arms, and core, while also helping to improve your balance.

All you need to do is stand with your feet shoulder-width apart.

Then, bend your knees, and then slowly lower your body to the floor.

Keeping your body straight, slowly pull your legs back up, so that you are sitting upright.

Try doing 3 sets of 12 reps.

To start off, do 3 sets of 12 reps, and then increase the number of reps you perform.

To increase the difficulty, try doing 3, 5, or 7 reps.

Summary: Inverted Mountain Climber is a great exercise to help build strength in your arms, and core, while also helping to improve your balance.

30. Row

This exercise is great for building strength in your upper back, shoulders, and biceps.

All you need to do is lie on your back, and then lie on your elbows.

Then, slowly pull your feet together, so that your feet are flat on the floor.

This will help you to develop strength in your back, shoulders, and biceps.

Try doing 3 sets of 12 reps.

To start off, do 3 sets of 12 reps, and then increase the number of reps you perform.

To increase the difficulty, try doing 3, 5, or 7 reps.

Summary: Row is a great exercise to help build strength in your upper back, shoulders, and biceps.

31. Plank

This exercise will help you build strength in your abs, and inner thighs, while also improving your balance.

All you need to do is lie on your stomach, and then try to remain as still as possible.

Then, raise your body off the ground, as far as you can.

Try doing 3 sets of 12 reps.

To start off, do 3 sets of 12 reps, and then increase the number of reps you perform.

To increase the difficulty, try doing 3, 5, or 7 reps.

Summary: Plank is a great exercise to help build strength in your abs, and inner thighs, while also improving your balance.

32. Side Plank With Rows

This exercise is great for building strength in your obliques, and inner thighs.

All you need to do is lie on your side, and then slowly pull your body towards your right hand.

Keeping your body straight, then slowly pull your body to the right.

Try doing 3 sets of 12 reps.

To start off, do 3 sets of 12 reps, and then increase the number of reps you perform.

To increase the difficulty, try doing 3, 5, or 7 reps.

Summary: Side Plank With Rows is a great exercise to help build strength in your obliques, and inner thighs.

33. Standing Knee Pulldown

This exercise will help you build strength in your shoulders, while also helping to improve your posture.

All you need to do is stand with your feet shoulder-width apart.

Then, raise your hands above your head.

Try doing 3 sets of 12 reps.

To start off, do 3 sets of 12 reps, and then increase the number of reps you perform.

To increase the difficulty, try doing 3, 5, or 7 reps.

Summary: Standing Knee Pulldown is a great exercise to help build strength in your shoulders, while also improving your posture.

34. Bent Over Row

This exercise is great for building strength in your back, and core, while also helping to improve your posture.

All you need to do is lie on your back, and then slowly pull your body to your left arm.

Try doing 3 sets of 12 reps.

To start off, do 3 sets of 12 reps, and then increase the number of reps you perform.

To increase the difficulty, try doing 3, 5, or 7 reps.

Summary: Bent Over Row is a great exercise to help build strength in your back, and core, while also helping to improve your posture.

35. Bowstringer

This exercise is great for improving your posture, and power.

All you need to do is lie on your back, and then slowly draw a straight line.

This is one of the most difficult exercises you can do.

Try doing 3 sets of 12 reps.

To start off, do 3 sets of 12 reps, and then increase the number of reps you perform.

To increase the difficulty, try doing 3, 5, or 7 reps.

Summary: Bowstringer is a great exercise to improve your posture, and power.

36. Single-Arm Dumbbell Row

This exercise is great for building strength in your upper back, and back muscles, while also helping to improve your posture.

All you need to do is hold the dumbbells in your right hand, while your back and shoulder blades face your left hand.

Try doing 3 sets of 12 reps.

To start off, do 3 sets of 12 reps, and then increase the number of reps you perform.

To increase the difficulty, try doing 3, 5, or 7 reps.

Summary: Single-Arm Dumbbell Row is a great exercise to build strength in your upper back, and back muscles, while also helping to improve your posture.  

 Soo, this is the end of the article titled "weight loss exercise: Demystification of my 36 techniques"– I believe you found them helpful.  

Please make sure you adopt any of the weight loss exercise (s) to enjoy a blissful life.

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Best

Annie