Best Gym Exercises for Weight Loss ( Complete Details)

Are you looking to lose weight? Everyone wants to lose weight, but the challenge is how to lose that weight healthily with no adverse effects. Then you need to get started with the best weight loss exercises.

In this blog post, I will share the best category of the best gym exercises for weight loss that you can do at home and outside. By the end of this article, you will fully know all the aspects of weight loss exercises.

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22 Best Gym Exercises for Weight Loss

List of 22 Exercises for weight loss:

  1. Walking
  2. Windmill
  3. High-Intensity Interval Training
  4. Jumping Jacks
  5. Oblique Twist Squat
  6. Yoga
  7. Slow Burpees
  8. Spinning
  9. Walk Downs
  10. Forward Jump
  11. Body Extensions
  12. Legs Drops
  13. Super Mans
  14. Pushups
  15. Swimming
  16. Cycling
  17. Low-intensity cardio
  18. Reverse Lunge
  19. Rowing
  20. Jump rope
  21. Bent-Over Dumbbell Row
  22. Seated Dumbbell Shoulder Press

Details Reviews About Best Gym Exercises for Weight Loss

Losing weight is one of the most challenging tasks. So, it is advisable to follow the best gym exercises for weight loss to burn your fat and reach your target weight effectively.
I wanted to take some time and create a comprehensive Reviews of the best weight loss exercises for beginners. I have created a breakdown of the top 10 best exercises for weight loss and everything you need to know about them.

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1) Walking :


Walking: best gym exercises for weight loss


Walking is the most basic form of exercise. It’s readily available wherever you are, and it’s free. It also doesn’t require any equipment or special skills to do.

All you need is a good pair of walking shoes and a healthy dose of motivation. It’s a great way to build up your endurance and improve muscle tone, especially if you incorporate intervals into your walking routine.

Avoid elevators and escalators and walk up at least one flight of stairs every day. When you’re out shopping, park your car further away than you usually would to burn extra calories getting to where you’re going.

Walk a few laps around your office building during lunchtime. Walking is the single most effective exercise for weight loss.

It has other benefits, too—it’s cheap, easy to do, and you can do it in almost any setting. Walk as an alternative to driving a few places per week, or take a 30-minute walk for your daily exercise.

The most important thing about walking is finding a place you enjoy going to. If you want your walks, you’ll be more likely to keep up with them and see their results.


2) Wind-mill :

The windmill exercise is a combination of strength and coordination. It engages the entire core, including the upper and lower abdominals, obliques, and low back muscles.

The exercise also requires a great deal of balance on the part of the exerciser and coordination between the arms and legs.

These factors make the Windmill one of the best exercises for weight loss. Begin by standing with feet shoulder-width apart. Lift your arms to shoulder height with palms facing forward and fingers pointing forward or slightly out to the sides.

Keeping your abs contracted, slowly rotate your torso to the right while bending both knees until they are almost parallel to the floor.

At this point, you should feel a good stretch in your left hip flexor. Rotate back up to the center, then rotate down to the left while bending your knees again until they are almost parallel and you feel a stretch in your right hip flexor.

Rotate back up to the center and repeat the motion on alternating sides for 15 to 20 repetitions at least twice per week

3) High-Intensity Interval Training ( HIIT) :

High-Intensity Interval Training ( HIIT) - Best Gym Exercises for Weight Loss

High-Intensity Interval Training (HIIT) is an exercise method in which low- to moderate-intensity exercise alternates with high-intensity exercise periods.

It helps increase the number and size of mitochondria within muscle cells, which increases their capacity to produce energy. Its results in increased endurance and performance, better metabolic health, and a higher resting metabolic rate.

The best gym exercises for weight loss incorporate this method into their design. For example:

  • Plank jacks

Plank jacks are performed by getting into a plank position and then jumping your feet out to the side and back while simultaneously raising your hips into the air.

  • Burpees 

This is another full-body movement involving squatting down to touch your toes, then kicking your feet back and pushing off with your hands to jump as high as possible.

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  • Squat jumps 

This is a simple one involving squatting down until your thighs are parallel with the floor, then jumping up as high as possible, landing softly in the same position.

  • Static lunges 

This movement involves holding a lunge position for one minute straight. If you’re doing it right, it should be very challenging!

The beauty of interval training is that you can use it for almost any exercise, and you can even combine different activities into a single circuit.

So, for example, if you’re doing an interval circuit of pullups, burpees, and crunches, you could do pullups for 30 seconds, followed by burpees for 30 seconds and crunches for 30 the third. Then you’d repeat the whole circuit two or three times. 

Interval training circuits are pretty simple to design. However, you want to structure your course for maximum results so that each exercise lasts between 20 and 60 seconds—a minute at most.

If your activity takes less than 20 seconds, you can’t push yourself hard enough to get any benefit from it; if it takes more than 60 seconds, you’ll probably be too tired to finish your whole circuit before taking a break.

You should also try to aim for an equal time interval between each exercise—if one activity is twice as long as another one in your circuit, it will seem less intense because it’s taking up so much more time on its own.

4) Jumping :

Jumping Jacks is one of the best high-intensity cardio exercises for weight loss. This activity, a great warmup exercise, works most of the body and gets your heart rate going.

Performing jumping jacks also burns calories, helps tone your thighs and arms, and builds strength in your shoulders, back and abs. And here’s all you need to know to get started: how to do jumping jacks and the health advantages of this exercise.

How to Do Jumping Jacks?

Jumping jacks are more than just a way to get your heart pumping. They’re also easy to tone on your arms, legs, and abs. Just follow these steps:

  1. Stand straight with feet together and hands at sides.
  2. Jump both feet out wide, then jump them back together. Repeat by jumping both feet into a wide position on each side several times, keeping arms at the sides throughout the exercise.
  3. Increase the intensity of this basic jumping jack by putting one foot forward as you jump both feet out, then bringing it back as you jump them back together again (this is called a “half-jack”).
  4. Alternate legs with each repetition until you complete ten half-jacks on each leg for a full set of 20.

5) Oblique Twist Squat :

In a professional tone: The Oblique Twist Squat is an easy exercise that you can do at home. First, stand up straight and hold your arms out in front of you.

Next, take a deep breath as you squat down as low as possible without losing your balance.

When you feel ready, twist your body to the left while lifting and extending your left arm and twisting your torso to face the left side of the room.

Hold this position for three seconds before returning to starting work and repeating the same movement on the right side. Continue alternating sides until you have completed eight reps on each side.

6)  Yoga :

The benefits of Yoga for weight loss are many, whether you’re looking to shed a few pounds or re-shape your entire body. Yoga is excellent for beginners and experts alike because so many forms of Yoga can tailor to any fitness level.

It’s also a fun way to get fit in new ways, and it’s a great way to counterbalance the gains from traditional weight training.

Yoga teaches you how to feel your body in space, which is essential for weight loss because it makes you aware of the tension in your muscles. It can help you develop better posture and balance, which creates a stronger core and prevents injuries.

It can give you a sense of confidence and pride as you learn moves that will slim your waistline and sculpt the rest of your figure.

And the breathing techniques promote stress relief, which is another critical aspect of weight loss—stress causes us to eat more comfort foods, so anything you can do to relieve stress will help keep those calories at bay.

To get started with Yoga as part of a weight loss program, first, decide which style of Yoga you want to try. There are many kinds of Yoga; some focus on building strength and flexibility, others on centering through meditation. 

7) Slow Burpees :

Slow burpees are the best exercise for weight loss when it comes to fitness. They are an effective way to burn fat because they involve the entire body, getting your heart rate up and helping you lose weight fast.

In addition, they work many muscles at once, which helps tone your muscles and strengthen them.

One of the best features of slow burpees is that they can be anywhere. So you don’t need any equipment, and you don’t need a lot of space. Instead, you need a solid surface like a floor or a mat, and you’re ready for some fantastic results!

The slow burpee is particularly helpful for women looking to lose belly fat. It is used across the world by professional athletes for this very reason. So if you want to know how to lose belly fat fast and easy, then the slow burpee is the answer!

The move involves several basic steps that are easy to remember:

  1. Start standing up straight with your feet hip-width apart.
  2. Bend forward until your hands touch the floor in front of you.
  3. Jump up as high as possible while bringing your legs together into a crouched position.
  4. Jump into the air and push your arms overhead as you stand up.

8) Spinning :

Spinning is an excellent type of exercise that will help you lose weight. It’s easy to do, but it’s also a fun way to get your aerobic exercise in. If you’re new to spinning, you’ll be glad to know that it’s easier than you might think. It’s a full-body workout that will improve your health and help you lose weight.

Before getting out on the bike, ensure you have the appropriate equipment. You’ll need water, a towel, and some shoes that fit you well and won’t slip off when pedalling hard. In spinning classes, most people wear shorts and a T-shirt.

While some people wear special shoes designed for spinning, others prefer their running or cycling shoes (though these can sometimes slip off).

Make sure your clothes don’t bother while pedalling or distract you by flying around while you’re trying to ride hard. Many riders also like to wear athletic shorts with built-in underwear and a sports bra to avoid chafing while they ride and don’t have to worry about readjusting anything during the class.

To prepare your body for spinning, warm-up before class by stretching. Then, you can push in whatever way feels best for weight loss. 

9) Walk Down :

The walk down is a simple but effective exercise that can help you burn calories and strengthen your lower body. In addition, the movie is perfect for knee problems, as the training takes the weight off your joints.

First, you start standing straight with your feet shoulder-width apart in the walk down. Then, you slowly bend at the knees and hips until you touch your hands to the floor.

Sometimes, you push back up to a standing position without locking your knees or raising your heels from the floor. This variation keeps the muscles working continuously and burns more calories than standard wall walks. It also requires some balance work, which helps strengthen your core and improves your overall posture.

10) Forward Jumping :

The forward jump is an excellent exercise for weight loss because it works both the upper and lower body and is a total-body cardio machine. The forward jump involves jumping up as high as possible and landing with good posture. It may look easy, but the forward jump is a technical exercise that requires practice.

The forward jump works your entire lower body, including your quadriceps in your thighs, hamstrings in your rear end and calves in your ankles, feet and legs. It also works your lower back, abs, chest and arms.

The muscles used in this exercise are responsible for extending (straightening) the knee joint and flexing (bending) the hip.

The forward jump has two phases: the takeoff and the airborne phases. In the takeoff phase, you bend your knees and hips, then kick off from the floor and pump your arms to help propel you forward into the air. In the airborne phase, you extend your knees and hips to jump up as high as possible while keeping your lower body stable.

Then you bend your knees when you land to absorb any forces from landing while keeping yourself upright with good posture. Doing this exercise daily that can help you lose weight by burning calories and building muscle mass in both your upper

11) Body Extension :

Body extensions are exercises that work in tandem with an already existing body part. For example, doing shoulder extension while doing bicep curls is a great way to add intensity and make your biceps work even harder. Here are some of the best body extensions for weight loss:

Section topic: -Leg extensions are best for working out quads and help to tone up your thighs. Calves-bodyline leg extension machines offer you the opportunity to do several leg extensions at once. 

12) Legs Drops :

The leg drop is an excellent exercise for targeting the lower abdominal region of the core, which is the section that most impacts your waistline.

The leg drop is also straightforward to incorporate into other movements and exercises, making it an excellent choice for people working on their fitness but would like to devote more time to different workouts and activities.

When you begin to work on this exercise, it’s important to note that you should only go as low as you can with good form—you want to use the most profound range of motion without compromising structure or musculature strength.

Lie down on the floor with your knees bent and feet flat on the floor to execute this movement. In one fluid motion, begin to lower both legs while keeping them as straightforward as possible—the deeper you can go without any buckling of the knees, the better.

Pause when you reach a point where you feel your abdominal muscles beginning to engage, then start bringing your legs back up without locking or bending your knees. As soon as your legs are at about a 90-degree angle from the floor, begin lowering them again.

13) Pushups :

While many great exercises can help you lose weight and keep it off, pushups are an incredibly effective way to build muscle, burn fat, and improve cardiovascular health.

They work nearly every muscle group in the body, so you’ll be getting a complete workout with just one exercise. Pushups also plain feel good—they’re empowering, self-affirming, and rewarding.

The key to making pushups more effective for weight loss is how you do them. There are two basic kinds of pushups: standard pushups, where you put your hands on the floor about shoulder-width apart, and diamond pushups, where your hands are closer together in a diamond shape.

Try to bring your chest as close to the floor as possible without touching it.

It will help target the upper pectorals, which tend to be neglected by many people who do standard pushups. (By the way, this is also why many people find that they have better luck with bench presses than they do with overhead presses).

You can also try doing the pushup on your toes instead of your knees—this will put more emphasis on your calves and glutes and less on your abdominals.

Most importantly, could you not rush through them?

14) Swimming :

Swimming is one of the best exercises for weight loss, especially if you’re trying to lose a lot of weight fast. Instead of using a lot of effort to move your body through water, you use a lot of energy to hold yourself still.

The resistance of the water also helps provide an intense workout without increasing your heart rate too much.

In addition, it’s a low-impact exercise that allows you to burn calories and firm up muscles without adding stress to your joints. Because of the nature of swimming, it benefits When combined with other forms of exercise.

The added muscle tone and calorie burning can help improve your overall fitness level and make swimming easier over time, which means that you’ll be able to swim longer distances than before.

It allows you to burn more calories and gives you added stamina for other types of exercise or just everyday life. You’ll feel that you’re getting better results from every workout as your stamina increases, so you’ll find it easier to stick with an exercise routine.

15) Low-intensity cardio :

Low-intensity cardio can be a significant first step in getting in shape and losing weight. It’s usually easier on your joints than more intense forms of exercise, and it doesn’t require you to master any equipment.

If you’re starting, low-intensity cardio is also an excellent way to build your endurance and help you get to a point where you feel comfortable doing more vigorous exercise.

There are many different ways to do low-intensity cardio, making it easy to mix things up and find something that works for you.

Walking is one of the most accessible forms of exercise for beginners, and if you need something that will take less time out of your day, this can be an excellent introductory option. Cycling is another simple option that can burn many calories in a short amount of time.

Finally, to get an even better workout, try interval training. Alternating between higher intensity activity and lower intensity activity like walking will give your heart rate more time to recover between bouts of exercise. So you’ll burn more calories total than if you had done just one or the other at the same level of effort.

16) Cycling :

Cycling - Best Gym Exercises for Weight Loss

Cycling is an excellent form of exercise for many reasons. It’s simple to go for a short ride if you want to burn off some extra calories, or you can push yourself a little more complicated and enjoy the wind on your face as you tackle long distances.

You don’t need much special equipment—just a bike and a helmet—which is why it’s one of the most popular forms of exercise around.

There are plenty of reasons to hop on your bike for some fun and stay fit simultaneously. Cycling is an excellent workout for strengthening your legs and glutes, which make up most of your lower body.

The stronger these muscles are, the more efficiently they’ll be able to carry you when you’re biking over long distances at high speeds or when you’re going uphill.

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A strong core also helps keep your posture upright to have less strain on your back, neck and shoulders. Cycling is a low impact on joints compared to other sports such as running or basketball. It makes it an excellent choice if you’re recovering from an injury and want to work out without putting too much wear and tear on your body.

17) Bent-Over Dumbbell Row :

The bent-over dumbbell row is an excellent upper back and bicep exercise that can help add size and definition to your arms.

This move targets your upper back muscles, including the tares major, posterior deltoid and trapezius. It also requires greater biceps activation than other moves, like the barbell or EZ-bar row.

To perform this move, you’ll need dumbbells. You can also do it with a barbell or an EZ bar, but make sure you’re using a challenging weight without being too heavy.

You want to maintain good form throughout the entire set by keeping your lower back straight and your core engaged. If you feel any discomfort in either area, try lightening up on the weight or changing the angle of your torso slightly.

When you’re ready to start, stand on an elevated platform with one foot on each of the lower steps so that your torso is at about a 30-degree angle from the floor (the higher the venue, the more difficult this move will be).

Hold your dumbbells down by your sides to hang directly in line with the middle of your thighs. Keep your knees slightly bent and push through them.


There is no single workout that burns the most belly fat, as the amount of fat lost will vary depending on the individual’s genetics, weight, and fitness level. However, some popular and effective exercises that can help to melt belly fat include:


Swimming is a great exercise for burning calories and toning your body. Not only does it work your muscles, but it also works your abdominal muscles.


Cycling is another great exercise that can help you burn calories and lose fat. Not only does cycling help to tone your body, but it also helps to burn calories and reduce your risk of obesity.

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