Chances are if you’ve landed here, you’re on a journey to lose weight. Now let’s clarify one thing before we get going, weight loss is a term most people use when, actually, they’re looking to lose fat. Though weight is lost when you shift towards a healthier lifestyle, the number on the scale isn’t the most reliable indicator of fat-loss success (we’ll explain in more detail in a bit).
Although we always like to say that nutrition is a crucial factor in weight loss, exercise can increase fat burn and make the weight come off quicker. Here at 8fit, we prefer to take the slow and steady approach — instead of quick fixes and fad diets, we believe the best way to lose weight is to change your habits and make lifestyle changes that are long-lasting.
Exercising will help you meet your fitness goals, but it can also do so much more than that: it can help you feel happier, energized and more confident. Together with a healthy diet, exercise can potentially support your weight loss efforts and the health of your mind and body.
The best exercises to lose weight are ones that get your heart rate up, build strength and that you do regularly. Pair them with some of our HIIT routines to benefit fully.
Give it your best: Exercises to lose weight
1. Mountain climbers
Muscles involved: Abs, glutes, quadriceps, hamstrings
Count: left-right as one
How to perform one repetition:
1. Place your hands on the floor directly underneath your shoulders. Keeping your hips lifted, extend your legs with your feet together and toes curled under.
2. Tense every muscle in your body to form a straight line from your head down to your heels.
3. Keep your left foot straight out behind while pulling your right knee in towards your chest.
4. Place your right foot back down behind you and repeat the motion with your left leg (pulling your left knee in towards your chest).
5. Repeat for the specified number of times (one mountain climber is equal to one repetition per leg).
Tabata time!
Try this Tabata routine with mountain climbers.
Tips:
- Keep your neck long with your shoulders back away from the ears.
- Breathe steadily, don’t hold your breath.
- Spread your fingers out and grip the floor to make the exercise slightly easier.
2. Burpees with push-ups
Muscles involved: Chest, shoulders, abs, glutes, quadriceps
Count: One every time you return to start position
How to perform one repetition:
1. Stand straight, then squat down and place your hands on the floor outside of your feet.
2. With your hands planted, jump your feet back and land with straight legs, toes curled under.
3. Lower your body to the floor, with your elbows close to your body in a push-up position.
5. Press your palms into the ground to lift your body up again.
6. Shift your body weight to your hands to jump your feet forward into a squat.
Explode up into a jump and land on your feet as softly as possible.
Tips:
Keep your neck in line with your spine.
Try to complete the entire exercise as quietly as possible, i.e. jump and land gently.
Not into burpees?
Here are some burpee alternatives.
3. Knee tuck jump
Muscles involved: Calves, glutes, hip flexors, abdominals
Count: One per jump
How to perform one repetition:
1. Stand with feet hip-width apart, keep hands parallel to floor in front of hips.
2. Jump and tuck both knees in.
3. Land softly and immediately perform next jump.
Tips:
- Try to keep head/shoulders as level as possible.
- Land as quietly as possible.
4. Lunges
Muscles involved: Glutes, hamstrings, quadriceps
Count: One every time you return to start position
How to perform one repetition:
1. Stand feet shoulder-width apart.
2. Step forward with one leg, bending knee to drop hips.
3. Descend until rear knee nearly touches floor and front knee is directly above ankle.
4. Drive through heel of lead foot and push off rear foot to return to start position.
Tips:
Don’t let your front knee extend further forward than your toes.
Keep your neck long with your shoulders back away from the ears.
5. Plank jacks
Muscles involved: Obliques, shoulders, glutes, triceps.
Count: One every time you return to start position.
How to perform one repetition:
1. Place your hands on the floor directly underneath your shoulders, keeping your legs straight. behind you and your feet together with toes curled under.
2. Tense every muscle to keep your body in a straight line from your head through to your knees.
3. Keeping your core engaged, jump your feet wide apart.
4. Jump your feet back to your starting position (plank).
Tips:
- Maintain a long neck with your shoulders back away from the ears.
- Don’t sink into your shoulders.
- Keep your hips still and your body in a straight line.
6. Sit-Ups
How: Lie down on the floor with your knees bent and, if possible, hook your feet under something that will prevent them from moving. Place your hands behind your head and tense your core as you lift your torso up so your upper body forms a V-shape with your thighs. Lower under control back to the start position.
Why: Keeping it simple and fighting your bodyweight is the ideal challenge to burn fat. You don’t lose any time heading to the weights rack, meaning you’ll keep your heart rate up and your body burning.
Fat burning full-body routine
Do three rounds of the following sequence as fast as you can! Grab a watch or timer for this one. Try to rest as little as possible between each exercise and maintain proper form as you give each movement maximum effort. When you finish the routine, write down how long it took you to complete the session, and next time, try to beat your time.
- 30 mountain climbers
- 10 burpees with push-up
- 30 seconds of knee tuck jumps
- 10 lunges
- 10 plank jacks
Reframe your mindset
Sometimes even when we try our best, exercises to lose weight can still show little results. Why? Because stressing out about the number on the scale, is still stress and stress = rise in cortisol levels, followed by spikes and dips in blood sugar levels. Try to reframe your journey and think about what you will gain (health, improved mood, and energy) and not what you will lose (body fat). This positive psychology approach and reframing of your mindset are key to actually meeting your weight loss goals sustainably. If losing weight is your ultimate goal, that’s completely ok, just try not to lose sight of the fact that you’re choosing to exercise to make yourself feel better. And if you want support during this lifestyle change, 8fit has your back.
Discover 8fit Pro and get support every step of the way including workouts for busy moms, professionals, and students. We have meal plans that can be customized for your health and fitness goals, whether it’s weight loss, muscle gain, or maintenance. Enjoy the journey, we promise your future self will be thankful.