15 Best Exercises for Weight Loss in 2024
DID YOU KNOW that being overweight can lead to various health problems that affect various aspects of a person’s well-being: respiratory problems, digestive disorders, cancer risk, mental health, type 2 diabetes and many more?
Maintaining a healthy weight through a balanced diet, regular physical activity and lifestyle changes can significantly reduce the risk of these health problems. If you are seriously concerned about weight-related health issues, it is best to seek advice from a healthcare professional.
According to EASO, at least 2.8 million adults die each year from being overweight or obese. The World Health Organization (WHO) says overweight and obesity are abnormal or excessive fat accumulation and health risks.
Risks of Obesity
Obesity is associated with leading causes of death, including diabetes, heart disease, stroke and some types of cancer. Obesity harms nearly every aspect of health, from shortening life and contributing to chronic conditions such as diabetes and cardiovascular disease to interfering with sexual function, breathing, mood, and social interactions.
According to the World Obesity Federation’s 2023 Atlas, 51% or more than 4 billion people in the world will be obese or overweight by 2035.
But, worry not! Ashish Chanchlani, Ashneer Grover, Bhumi Pednekar, Parineeti Chopra, Sara Ali Khan and many other celebrities have also crossed this stage and have shown amazing changes that are only possible with willpower, self self-control. And a little inspiration.
Want to achieve your weight loss goals in 2024? Here are the 15 best weight loss exercises for men in 2024.
1. Yoga
Yoga is a physical, mental and spiritual practice. Yoga is a practice that unites body, breath and mind, It originated in India thousands of years ago and uses physical postures, breathing exercises and meditation to improve overall well-being. Initially developed as a spiritual practice, it has evolved into a holistic approach to improving health.
Today, many people practise yoga to exercise or to relieve stress. It is an excellent exercise for weight loss, building strength and improving balance and flexibility.Â
Start your day with yoga for at least 30 minutes for better mental and physical health. Yoga postures like Chair Pose of Surya Namaskara help tone muscles, increase metabolism and reduce stress levels. Regular yoga sessions are a must for balanced weight loss.Â
Yoga poses specifically beneficial for weight loss:
| Yoga Pose | Focus Area | Additional Benefits |
| Chair Pose | Tones thighs and buttocks | Strengthens core muscles |
| Warrior III | Engages the entire body | Improves balance and stability |
| Boat Pose | Targets abdominal muscles | Boosts metabolism and digestion |
| Plank Pose | Strengthens core and arms | Enhances overall body strength |
| High Lunge Twist | Works on the obliques | Stimulates detoxification |
| Sun Salutations | Full-body workout | Increases cardiovascular endurance |
| Bridge Pose | Strengthens lower back | Opens up the chest and improves posture |
| Camel Pose | Stretches the entire front | Boosts energy levels |
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2. Crunches
Crunches are a popular exercise that specifically targets the abdominal muscles.
To do a crunch,
- Lie on your back with your knees bent and feet flat on the floor.
- Your hands should be placed behind your head or across your chest.
- Engage your core and lift your upper body off the floor, keeping your knees bent.
- Hold for a moment and slowly lower back down. Repeat for the desired number of reps.
Crunches not only help strengthen your core muscles but also help you lose weight by burning calories. When you do crunches, your abdominal muscles contract, affecting multiple muscle fibres and resulting in increased calorie expenditure.
Additionally, a strong core improves your overall posture and balance, allowing you to perform other exercises more efficiently.
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3. Push-ups
Push-ups contribute to weight loss by building muscle mass and increasing metabolism. Engaging key muscle groups like the chest and core, push-ups increase basal metabolic rate, promoting calorie burn even at rest.
Convenient and accessible, they serve as a practical exercise option suitable for various fitness levels. Whether part of high-intensity intervals or a broader fitness routine, push-ups can play a valuable role in supporting weight loss efforts when combined with a balanced diet and lifestyle changes.
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4. Plank Position
The plank position is an intense exercise that targets multiple muscle groups, including the core muscles.
To plank,
- Start by getting into a push-up position, then bend your elbows and rest your weight on your forearms.
- Your body must be in a straight line from head to heels, contracting your muscles.
- Hold the position as long as you can, gradually increasing the duration with practice.
Planks not only help strengthen your core muscles but also help burn belly fat.
Another good thing about planks is that they engage our core, arms, shoulders and legs. It is like a full-body workout that helps affect our muscles.
Planks are also easy to adjust to our fitness level, and as we get stronger, we can try different variations. They are gentle on our joints, making them suitable for those suffering from joint problems. So, while planks aren’t a magic solution to weight loss, adding them to a mix of exercise, eating healthy and being active can help you achieve your weight loss goals.
5. Squats
Squats are a compound exercise that targets various lower body muscles, including the quadriceps, hamstrings and glutes.
To squat, place your feet shoulder-width apart, keep your back straight, and lower your body as if you were sitting in an imaginary chair.
The key is to keep your weight on your heels and push them off as you stand back up. Squats not only help build leg strength but also burn calories, making them an excellent exercise for weight loss.
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6. Pull-Ups
Pull-ups are an excellent exercise that primarily targets the muscles in your upper body, including the back, biceps, and shoulders.
To perform a pull-up,
- Grasp the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
- Hang with your arms fully extended, then pull up until your chin is above the bar.
- Lower yourself back down with control and repeat.
Although pull-ups may seem daunting, they offer many benefits for weight loss. By engaging multiple muscle groups, pull-ups require significant energy expenditure, resulting in burning more calories. This exercise also stimulates muscle growth, which helps increase your metabolic rate, leading to losing weight.Â
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7. Leg Raise
The leg raise is an excellent exercise to target the lower abdominal muscles.
- Put on your back with your legs extended and your arms at your sides.
- Keep your lower back against the floor throughout the movement.
- Lift your legs off the floor, keeping them straight, and inhale as you do so.
- Slowly lower your legs back down to the starting position, inhaling as you do.
- Repeat for the desired number of reps.
What makes leg raises effective for weight loss is their ability to engage the entire core muscles, including the abdominal muscles.
In addition to increasing calorie burn, this exercise improves core strength and stability. Strong lower abs give you better control over your movements during other exercises, ultimately helping with weight loss.
8. Jumping Jacks
Jumping jacks are an easy and effective exercise that gets your heart rate up and works for different muscle groups in your body.
To do a jumping jack,
- Start with your feet together and arms at your sides.
- Jump your feet wide while raising your arms simultaneously.
- Then, jump your feet back while bringing your arms back down to your sides.
- Repeat this movement continuously for a set amount of time to get your blood pumping and calories burned.
Continuous movement during this exercise not only contributes to increased energy expenditure during exercise but also increases metabolism, creating a positive effect on weight management. It’s an easy and convenient option for those with busy schedules, requires no special equipment, and allows for easy integration into all-day home workouts or quick workout breaks.
9. Lunges
Lunges are a great exercise to target your lower body muscles, including the quadriceps, hamstrings and glutes.
- To exhale, start by placing your feet hip-width apart.
- Step forward with your right foot, bending both knees until they are at a 90-degree angle.
- Push through your right heel to return to the starting position and repeat the movement with your left leg.
- Lunges not only help build leg strength but also aid in weight loss by burning calories.
In addition to their calorie-burning benefits, lunges improve balance, stability and functional fitness. Different types of lunges like walking lunges or reverse lunges add spice to our exercise routine and are adjusted to different fitness levels. Because lunges are a low-impact exercise, they are gentle on the joints, making them accessible to people with joint concerns.
As part of a varied fitness regimen, along with cardiovascular exercises and a balanced diet, it provides a holistic approach to weight management and promotes overall well-being.
10. Mountain Climbers
Mountain climbers not only get your heart rate up, but they also engage different muscles simultaneously. This exercise activates the core, shoulders, and legs, resulting in a higher calorie burn. Additionally, mountain climbers improve flexibility and coordination, enabling you to shine in other physical activities and achieve your weight loss goals faster.
It is a dynamic workout that targets multiple muscle groups while providing a cardio boost. Start by getting into a high plank position. Your hands should be right under your shoulders, and your body should form a straight line. Maintain a strong core as you drive one knee toward your chest, quickly switching between legs. Increase the intensity by picking up the pace, mimicking the motion of running.
11. Jump Rope
Jumping rope is a fun and effective exercise that targets your entire body while burning a significant amount of calories. It’s a convenient exercise that can be performed almost anywhere with just a skipping rope.
Jumping rope not only improves cardiovascular fitness but also helps tone muscles and promote weight loss. Start jumping rope for a few minutes and gradually increase the duration as your stamina improves.
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12. Bicycling
Cycling, whether outdoors or indoors (gym) on a stationary bike, is an excellent exercise for weight loss. It’s a low-impact activity that’s gentle on the joints while providing a great cardiovascular workout.
Cycling helps burn more calories, build leg muscles and improve overall fitness. Aim to cycle for at least 30 minutes a day and 150 minutes a week to achieve your weight loss goals.
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13. Swimming
Swimming is a full-body exercise that engages multiple muscle groups while being gentle on the joints. It is a great workout for people of all fitness levels and can be done in a variety of strokes such as freestyle, breaststroke or backstroke.
Swimming not only burns calories but also improves cardiovascular fitness, tones muscles and reduces the risk of heart disease. It reduces belly fat. Consider adding swimming to your fitness routine to maximise the weight loss benefits. Swimming at least 3-5 times a week will give you better results.
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14. Dancing
Dancing is a fun way to burn calories and lose weight. Whether you prefer traditional Indian dance forms or contemporary styles, dance offers a variety of physical and mental health benefits.
It not only improves cardiovascular fitness but also increases coordination, flexibility and strength. Consider joining a dance class or dancing to your favourite tunes at home to make exercise more enjoyable and effective.
15. Strength Training
Finally, strength training is a key component of any weight loss program. Many people believe that lifting weights won’t bulk you up, but instead helps build lean muscle mass. As you build muscle, your body becomes more efficient at burning calories, even at rest.
Adding exercises like squats, deadlifts, bench presses, and bicep curls to your routine will boost the benefits of strength training and muscle building.
Strength training also brings about positive changes in body composition by reducing body fat and improving muscle definition. Beyond aesthetics, the functional benefits of strength training, such as improved bone density and increased insulin sensitivity, contribute to overall health and well-being. It plays a vital role in promoting not only a physique but also an active and strong body.Â
Here’s a balanced weekly workout plan for weight loss, incorporating various strength training methods. This plan includes one rest day for adequate recovery:
| Day | Workout Focus | Duration |
| Monday | Full Body Strength Training | 45 minutes |
| Tuesday | Cardio: Running or Cycling | 30 minutes |
| Wednesday | Core and Stability Training | 40 minutes |
| Thursday | High-Intensity Interval Training (HIIT) | 20 minutes |
| Friday | Upper Body Strength Training | 45 minutes |
| Saturday | Cardio: Jump Rope or Swimming | 30 minutes |
| Sunday | Rest Day | Rest |
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In conclusion, these 15 Best Exercises for Weight Loss target different muscle groups, burn calories and improve overall fitness. Note that following this combination of exercises and a well-rounded fitness routine, along with a healthy diet, can contribute to weight loss and healthy results.
Losing weight requires dedication, consistency and the right exercises to suit your goals. So, wake up and get ready to sweat, it’s not too late. With these exercises in your fitness arsenal, you’ll head into 2024 healthier, fitter, and more confident. Keep going and the results will be worth every drop. And remember, consistency is the key!
Disclaimer: Adjust the intensity and weights based on your fitness level. Always consult with a fitness professional or healthcare provider before starting a new workout routine, especially if you have any existing health concerns or conditions.
About the Author
Lifestyle enthusiast and chess champion who has channeled my passion for writing. The avid reader in me approaches every line of the project with a blend of strategic thinking and creativity and conducting thorough research which is my way of capturing attention. In the ever-evolving landscape of content, I'm dedicated to staying at the forefront of trends, consistently enhancing my writing skills to make a profound impact in both the business world and the realm of creative expression.
Great article! I really appreciate the clear and detailed insights you’ve provided on this topic. It’s always refreshing to read content that breaks things down so well, making it easy for readers to grasp even complex ideas. I also found the practical tips you’ve shared to be very helpful. Looking forward to more informative posts like this! Keep up the good work!
Thank you so much for your kind words! I’m glad you found the article helpful and easy to understand.