Chat with AHA!

Chat with Ask Healthshots

Stick to the basics with these 6 simple weight loss exercises and shed kilos

Turn up the music and follow these six easy weight loss exercises to get a ripped body.
pause squats
Pause squats will give you that extra burn! Image courtesy: Shutterstock
Nikita Bhardwaj Updated: 25 May 2020, 13:37 pm IST
  • 91

If you lose all your motivation by watching those high-intensity training sessions on Insta and other social media platforms then buckle up. Apparently, you don’t need to indulge in complex training to lose weight. You need to just stick to the basics and do it right for maximum impact.

We understand that not everyone is keen on doing those complex moves nor does everyone have the same strength to pull them off. Most of you might end up getting hurt when trying such exercises. That’s why we have simplified things a little for you.

Follow these six exercise sessions to lose weight without compromising on your joints and muscles:

1. Reverse walking
It’s a mix of cardio and muscle training as it works on your calves, inner thighs, and glutes as well. In fact, a study published in the Journal of Physical Therapy Science suggests that reverse walking helps in improving your balance and mobility. You should do it at least for a minute.

2. Lunges
This one is for your hips and thighs. Go deep while you do a lunge and don’t forget to make a 90-degree angle with both your legs for more contraction. 15 lunges on each side are all you need.

3. Sidekicks

Just hold on to a chair, a wall, or just tighten up your core to balance and do this wonder exercise for your sides. The more you lift your leg up, the better contraction you will get. Do 15 sidekicks on each side.

Also, watch:

According to a study published in the International Journal of Sports Physical Therapy, sidekicks don’t just help you in toning your sides but they also help in strengthening your glutes and making them firm.


Keep an idea of your risk of weight-related issues.

Check BMI

4. Jumping jacks
Well, this one is an all-rounder. To accentuate its impact, do it in variations. For example, do 25 jumping jacks sideways (where you lift your hands making a straight line with your shoulders), 25 front raises (where you raise your hands in the front of your face), 25 overheads, and so on. Do at least 100 of this.

5. Squats
You must be highly mistaken that this only works on your legs. Well, the fact is that it has the maximum impact on your leg muscle but apart from that it also works wonderfully well on your sides, core, and lower back. So, do at least 20 of these for weight loss.

Weight loss exercises
Weight loss and muscle toning–do both in one go.

Do you know, according to a study published in the Journal of Strength and Conditioning Research, six weeks training of squats can improve your overall body proportion?

6. Plank
This weight loss exercise will raise the impact of all the above exercises by contracting all your muscles in one go. To begin with, you can start with a basic plank. You can hold it for at least 30 seconds. Increase the time according to your stamina.

power yoga for weight loss
Leave it on planks when it comes to weight loss. Image courtesy: Shutterstock

And once this cycle is over then sweat it out people, relax, and get ready for another one. You should do five such cycles to speed up your weight loss spree.

What you need to keep in mind while doing these weight loss exercises

  • Do this cycle in one go. You can increase or decrease the number of repetitions according to your stamina so that you don’t lose the pace. After every week, you can increase the repetitions and cycles.
  • Don’t stop in between, or you will lose the momentum and due to the relaxation of the muscles, you won’t be able to get the maximum effect.
  • Wear proper sports shoes while doing these weight loss exercises to protect your joints.
  • Wear proper activewear as you are going to sweat a lot and there are chances of chafing.
  • Take a minute-long break after every cycle and repeat it again.
  • In the break, you can sip on some water. Be cautious that you don’t drink too much water otherwise your stomach might hurt.

So bring your sportswear out people as it’s weight loss time!

  • 91
About the Author

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content. ...Read More

Next Story