The 5 Best Exercises to Do If You’re Trying to Lose Weight

The 5 Best Exercises to Do If You’re Trying to Lose Weight

If weight loss is your goal, you’re probably wondering what kind of workouts are the best use of your time. Rather than prescribing specific workouts or certain gyms, Ridge Davis, a personal trainer based in West Hollywood, CA, laid out the five best exercises that will help you reach your fitness goals in the fastest, most effective way.

“When more muscles engage in one movement, more calories are able to burn in your workout in a shorter amount of time,” Ridge told POPSUGAR. That’s why all of these exercises are compound movements — they work multiple muscles at once, so they require the most effort from your entire body. Ridge lays out the five movements he regularly uses with his clients, as well as what parts of the body they work.

  • Lunges: Legs, Core, and Stability
  • Squats: Back, Legs, Core
  • Deadlifts: Back, Glutes, Hamstrings
  • Renegade Rows: Back, Shoulders, Core
  • Dumbbell Push Press: Legs, Shoulders, Core

“These exercises engage two to three different muscle groups at once,” Ridge explained, so you get the most bang for your buck. “Doing all these exercises three times per week is the best way to see rapid weight loss,” he added. Just be sure to add some weights to these exercises, whether it’s a barbell, dumbbells, or a kettlebell. That’s the only way you’ll see major results in your body.

Read more:   One Exercise That Is More Powerful Than 1,000 Sit Ups: 60 Seconds A Day To 6-Pack Abs

So set up a time to get to the gym, and add these movements into your routine! “My biggest tip for working out is to keep a journal or log of your workouts,” Ridge said. “Keeping a detailed log of your exercises, sets, reps, and weight is great for keeping yourself accountable and seeing your progress!”

Here are more details on each of the exercises. Have fun with it!

Curtsy Lunge

  • Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle.
  • Return to standing, and switch sides to complete one rep.
  • Do three sets of 12 to 15 reps.
Read more:   The Most Efficient and Complete AB Workout ( 7 Simple Exercises)

Goblet Squat

  • Stand with your feet wider than shoulder width with your toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
  • With your weight focused on your heels, push yourself up to the starting position to complete one rep.
  • Do three sets of 12 to 15 reps.

Romanian Deadlift

  • Holding the barbell (or two dumbbells at your side), keep your arms straight and knees slightly bent.
  • Slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to, almost touching, your legs.
  • Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine!
  • Do three sets of 12 to 15 reps.
Read more:   This CrossFit Workout Takes Less Than 20 Minutes and is Just 3 Moves

Renegade Row

  • Start in high plank, each hand holding onto a dumbbell that is resting on the floor. Move feet wider than shoulders.
  • Pull right elbow back, raising dumbbell toward chest, keeping right elbow close to torso, abs tight, and hips facing down.
  • Lower weight for one rep; repeat on the opposite side.
  • Do three sets of 8 reps on each arm.

Shoulder Press

  • Hold a dumbbell in each hand just above the shoulders, palms facing in.
  • Straighten the arms above you.
  • Bend the elbows coming back to the starting position to complete one rep.
  • Do three sets of 12 to 15 reps.
Go Top