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7 exercises to lose weight quickly

Mandeep Gill 1

If you are overweight and looking for ways to get rid of your stubborn fat, then your search has finally come to an end.  In this post, you will find top 7 exercises to lose weight quickly. If you follow this routine 4-5 time a week with efforts to improve your nutrition as well, then you can lose those extra pounds in no time.

Start with some warm exercises and then do these:

 

  1. Push Ups

There is more to push ups than what meets the eye. If you do a proper push-up, you will engage your chest muscle (pectoralis), triceps, shoulder muscle (deltoids), and abdominals. All four of these muscles burning together will result in more calories burned. And remember the more muscles you train, the more calories you burn while repairing them afterward, thus burning more calories during the day.

Here’s how to do a perfect push up.

7 exercises to lose weight quickly

Take note:

  • Your arms should a 90-degree angle with the ground
  • Your whole body should fall in a straight line.
  • Don’t bend your neck to look down.
  • Keep your whole body engaged, don’t let your legs rest.

If you find it difficult to do a push-up, try doing planks and knee push ups till you gain enough strength to do proper push ups. Here’s how to do knee push-ups.

7 exercises to lose weight quickly

 

  1. Squats

Quadriceps (thigh muscles) are the largest muscle group in our body, and it is highly recommended to train these muscles for two main reasons.

Number one: Being the biggest muscle, it will burn even more calories.

Number two: By training legs, you can boost testosterone in your body which greatly helps to burn your stubborn fat

You can further make this more challenging by adding jumps and that would be called squat jumps.

Along with quadriceps, your glutes (hip muscle) will also get worked out.

Here’s how to do a perfect squat so that your knees stay strong in future.

7 exercises to lose weight quickly

  • Your back should be straight
  • Your body weight should fall on your heels, do not lift your heels
  • Create a 90-degree angle while going down, and then go up.

 

  1. Lunges

Just like squats, lunges also target your quadriceps and glutes. And just like squats, you can add jumps to it and make it jumping lunges. Advancement is necessary to improve.

Here’s how to do perfect lunges

7 exercises to lose weight quickly

Take note:

  • Both of your legs should fold and make a 90-degree angle.
  • Your knee should not go beyond your claw.

 

  1. Burpees

Burpees will make you rethink your bad eating decisions is the past. It is a challenging exercise, but a very important one. Burpees engage your pectorals, triceps, deltoids, abdominals, quadriceps, glutes, and calves. One single exercise gets 6 muscles working. More muscles engaged equals more calories burned. So do not think of skipping this one.

Here’s how to do it

7 exercises to lose weight quickly

Take note:

  • You can exclude the push up in between to make it easier at the beginning.
  • The jump at the last is very important, you need to push your body like a spring to do that last jump.
  • When you go down, keep in mind to go down while doing a squat, do not simply go down by lifting your heels.
  • Put your full hand on the ground, most people just put all their on their fingers which are not good.

 

  1. Mountain Climbers

Another challenging yet important exercise is mountain climbers. It will engage your deltoids, triceps, abdominals, and glutes. It is very effective to train your lower abs as well as to burn a lot of calories.

Here’s how to do it

7 exercises to lose weight quickly

Take note:

  • Your arms should make a 90-degree angle with the ground, just like a push-up.
  • If you find it easy, try increasing the speed.

 

  1. High knees

To burn a few more extra calories and increase your agility, this exercise is a very good option. It is a simple movement of lifting your knees to a 90-degree angle at a really fast pace.

7 exercises to lose weight quickly

 

  1. Planks

There is a saying, if you don’t know what a minute is worth, try doing a plank for 1 minute and you’ll know. Last but not the least, planks are something that will do wonders to your body. By engaging pectorals, triceps, deltoids, and abdominals, it will make you burn fat at a fast pace and also tone your muscles. There a lot of variations to planks, such as spiderman planks, elbow planks, etc. to make it more challenging. You can do these variations to improve your performance.

Here’s how to do it.

7 exercises to lose weight quickly

Below is the elbow plank.

7 exercises to lose weight quickly

  • Just like a push-up, your arms should make a 90-degree angle with the ground.
  • Your whole body should fall in a straight line
  • Don’t bend your neck to look down.
  • Keep your whole body engaged, don’t let your legs rest.

 

I am a fitness instructor and lost 32 kgs myself, watch how I did it. You can do it too, learn the basics of these exercises from a Qriyo Fitness Guru.

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