Weight Loss Exercises To Take Your Weight Loss Program To The Next Level

Whether you’ve reached a weight loss plateau or are simply ready to take your fitness to the next level, here are seven advanced weight loss exercises to jumpstart your metabolism.

These seven weight loss exercises may be done as a circuit.

Weight Loss Exercise #1 – Bulgarian Split Squat With An Overhead Press

Weight Loss Exercises Mediine BallThe first weight loss exercise is a Bulgarian split squat with an overhead press. To complete this exercise, you will need two dumbbells, a sandbag, a medicine ball, or a bar.

Start with a medium weight. Place one leg behind you on a bench or stable surface level with your standing knee. Your foot should rest on the bench shoelace side down, toes in plantar flexion.

Hop your grounded leg out far enough away from the bench that when you lunge, your knee will not travel past your toes. Feet should be hip width apart. As you lunge in place, arms come up into an overhead press.

Complete 8-12 repetitions per leg.

Weight Loss Exercise #2 – Kettlebell

Quick Weight Loss Exercises Kettle BellThe second exercise requires a Kettlebell of medium to heavy weight. With your legs in a wide stance, toes facing forward, arms straight, both hands grasping the top of the Kettlebell, squat to bring the Kettlebell almost to the floor.

Using your glutes and legs, thrust forward to a standing position. The Kettlebell will naturally raise as your arms swing. Do not use your arms to lift the Kettlebell. It should end up at shoulder level.

More advanced moves bring it directly overhead.

Repeat this exercise 15-20 times quickly and explosively.

Weight Loss Exercise #3 – Flyes With Lat Pullovers

Rapid Weight Loss Exercises Flys With Lat PulloverFlys with lat pullovers are done by lying supine on a stability ball with your head, neck, and shoulders supported on the ball. Walk your legs forward far enough out so that your glutes and lower back are off of the ball.

Keep your glutes lifted and abs engaged throughout this exercise. Using two dumbbells, inhale and slightly bend your elbows as you lower both arms laterally to shoulder level, exhaling as arms come back up.

With your hands together, straighten your arms taking them overhead in a lat pullover.

Repeat 12-15 times.

Weight Loss Exercise #4 – Squat Thrusts / Burpees

Squat thrusts, or Burpees, are a military exercise that delivers full body results. With feet hip width apart, place both hands on the floor and thrust your legs behind you into a plank.

Immediately bring your legs back in and jump vertically.

Repeat 10-15 times.

Weight Loss Exercise #5 – Deadlifts

Deadlifts with an upright row done on one leg at a time are great not only for balance but also for engaging your core. The free leg will lift straight behind you as you lower your upper body toward the ground.

Complete 10-15 per leg.

Weight Loss Exercise #6 – Renegade Pushups

Weight Loss Exercises Renegade PushupRenegade pushups are done using a dumbbell in each hand. Perform one pushup, then row one arm up to your ribcage and extend all the way up.

Complete 10-15 per arm.

Weight Loss Exercise #7 – Lunge Jumps

Lunge jumps are the final weight loss exercise in this circuit.

Starting in a squat position, explode off the ground, switching your legs to land in a lunge with the opposite leg in front.

Repeat 8-12 times per leg.

The premise behind weight loss exercises is to get your entire body moving through a multi-planar range of motion. The more joints and muscles that are recruited to work, the faster you will see results.

This type of training is known as metabolic resistance training, or MRT. MRT is defined as any exercise that is intense enough to shake up your metabolism, eliciting a metabolic response that leaves you burning fat for 24-36 hours after your workout.

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