The Top 5 Exercises for Weight Loss Recommended by a Trainer

As a trainer, I have seen many clients struggle with ineffective training plans that do not produce long-term results. Weight loss requires consistency, smart exercise choices and a focus on movements that engage multiple muscle groups. The key is to choose exercises that maximize calorie burn while building functional strength and endurance. So I’ve rounded up the only five weight loss exercises I recommend to clients.

The exercises below combine strength and cardio moves designed to burn calories, increase metabolism and sculpt a leaner physique. Each emphasizes functionality, helping you move better on a daily basis while shedding unwanted weight. These are my recommendations for clients who want to achieve lasting results.

If you’re ready to revamp your exercise routine, these exercises will help you lose weight, build muscle, and feel stronger than ever. They are effective, customizable and easy enough to perform anywhere – at home or at the gym.

The exercises

Burpees

This full-body powerhouse combines cardio and strength training, making it one of the most effective exercises for weight loss. Burpees engage your core, legs and upper body while rapidly raising your heart rate to burn maximum calories.

1. Start standing tall with your feet shoulder width apart.
2. Drop into a squat and place your hands on the floor.
3. Jump your feet back into a plank position, keeping your core tight.
4. Perform a push-up, then jump your feet back toward your hands.
5. Explode upwards into a jump and extend your arms overhead.
6. Perform 3 sets of 12-15 reps.

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Jump Squats

Jump squats are a lower body exercise that increases power, builds muscle and raises your heart rate. They target the glutes, quads and hamstrings while increasing calorie burn and improving athleticism.

1. Stand with your feet shoulder-width apart and lower into a squat.
2. Push through your heels and jump explosively upwards.
3. Land softly in a squat position, keeping the knees slightly bent.
4. Repeat for 3 sets of 10-12 reps.

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Mountain climber

The mountain climber is a core-intensive cardio movement that burns calories and strengthens your abs, shoulders and legs. This exercise is perfect for burning fat while building coordination and flexibility.

1. Start in a plank position with your hands under your shoulders.
2. Drive your right knee toward your chest, then quickly switch to the left.
3. Continue alternating legs as quickly as possible, maintaining a strong plank.
4. Perform in 3 sets of 30 seconds.

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Kettlebell swings

This explosive move works the glutes, hamstrings and core while serving as an effective cardio workout. Kettlebell swings are great for burning fat and improving overall strength and endurance.

1. Stand with your feet shoulder-width apart and hold a kettlebell with both hands.
2. Hinge at the hips and swing the kettlebell back between the legs.
3. Drive your hips forward to drive the kettlebell to shoulder height.
4. Let the kettlebell swing back down with control and repeat.
5. Perform 3 sets of 15-20 swings.

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Pushup to Renegade Row

This hybrid exercise builds upper body strength while engaging your core and stabilizing muscles. It’s an excellent compound movement that burns calories and improves functional fitness.6254a4d1642c605c54bf1cab17d50f1e

1. Start in a plank position with a dumbbell in each hand.
2. Perform a push-up, lowering your chest to the floor.
3. As you return to the plank, row a dumbbell to your waist and keep your hips stable.
4. Lower the dumbbell and repeat on the other side.
5. Perform 3 sets of 8-10 reps per side.