Top 10 Exercises to Help You Lose Weight Quickly and Safely

Introduction:

If you’re trying to lose weight, how much time do you spend exercising every week? If you’re not seeing the results you want, maybe it’s time to up your game. Exercise has been proven to play an important role in weight loss and the key to optimal results is to include variety in your workouts so that you can keep burning calories long after the workout ends. This list of top 10 exercises will show you some of the most effective ways to add variety to your exercise routine, helping you lose weight faster and keep it off for good!

1) Squats:

Squats are one of the best exercises for burning calories and shaping your butt, legs, abs, arms, shoulders, and back.

Squatting works almost every muscle in your body at once. This provides a great calorie burn because you're working so many muscles at the same time. It also helps build muscle because it forces all of your muscles to work together.

2) Chin ups:

- Chin ups are a two-for-one exercise. They work your upper body as well as your backside, which means you can do them at home or in the gym. - When performing a chin up, start by grabbing onto the bar with both hands below your shoulders while standing straight. Engage your lower abs by pushing out your belly button against the floor. Now simply pull yourself up until your chin is above the bar. Try three sets of five reps on any given day for best results.

3) Bench presses:

Bench presses are one of the most popular exercises because they can be done with a barbell or dumbbells, making them great for either lifting at home or using at the gym. These work by building up your chest muscles, while also working out your shoulders, triceps, and back muscles as well. Even though there are a lot of benefits to bench pressing, it is important that you have a spotter when you start out so that you can avoid any injuries from weight going through the barbell.

There are many benefits to doing bench presses; this makes them one of the best exercises for losing weight. This exercise works out multiple muscle groups in your upper body, so you will burn more calories in this single exercise than others alone.

4) Running:

Exercise is one of the best things you can do for your health. The two most important benefits are weight loss and improved physical fitness. Runners often think running is the only exercise that’s good for losing weight, but it’s not. Here are some alternatives to running that will help you lose weight:

1) Walk briskly on a treadmill or outside for 30 minutes, three times a week. 

2) Do light housework; scrub floors or mop floors using a fast tempo as if you were jogging in place. 

3) Stand up while working at your desk or watching TV instead of sitting down all the time.

5) Kettlebell swings:

This is my favorite exercise to lose weight. Here's how it works: First, get a kettlebell that you're able to control on the downward movement (i.e., not too heavy). Start by warming up with 3-5 minutes of light cardio such as jogging in place or jumping rope. Then step onto your right foot and bring your left leg in towards your right foot so that the ball of your left foot touches the inside of your right ankle. Stand tall with your abs engaged and hold the kettlebell tightly against your body at chest level while maintaining a flat back. Beginners may want to try starting without any weights at first before adding on weight gradually over time, but if you've mastered basic swing movements, start swinging away!

6) Walking up stairs:

Many people assume that the more time you spend on the treadmill, the faster you will lose weight. But that's not always true! For one thing, high-intensity interval training can work as well if not better for weight loss as a more moderate cardio workout. And no matter what type of exercise you choose, incorporating a little variety is key. 

7) Pull ups:

Pull ups are a great exercise because they work your upper body, including your chest, back, biceps, triceps, forearms, abdominal muscles and shoulders. Get started by grabbing the bar with your hands slightly wider than shoulder-width apart. Your palms should be facing away from you. Pull yourself up until your chin is over the bar. Slowly lower yourself down until your arms are completely straight.

8) Leg lifts:

The leg lift exercise is great for abdominal muscles and your glutes. Lie on your back with your knees bent at 90 degrees. Draw one knee up towards your chest, hold it with both hands, and lift the leg up as high as you can without extending or tightening the hips. Hold this position for 5 seconds before lowering the leg back down. Perform three sets of 20 repetitions per set. Repeat on opposite side of body for a total of 4 sets for each side

9) Bike rides:

It's hard to find the time in our busy schedules for exercise, but luckily there are many that don't require a lot of equipment or previous training. A study found that people who go on bike rides every day had lower levels of visceral fat, or belly fat, than those who don't ride. Biking is a way you can exercise without having a specialized space or expensive equipment; all you need is yourself and your bicycle. And bonus: it's enjoyable! So grab your bike and get out on the road - you'll be glad you did.

10) Press ups:

1. Press ups The press up is a classic bodyweight exercise that can be performed anywhere without any equipment, but it's much more effective if you have some space to do a full push up instead of just an upper arm plank. Start by kneeling on the floor, with your toes pointing forward, your knees tucked into your stomach, hands pressed together and aligned under your shoulders. Draw in your stomach muscles, brace the core and then press up off the ground, so that you are supporting your weight on just your hands and feet – squeezing tight at the top of the movement. Rest for 30 seconds if needed before performing another rep.