The 10 best exercises to lose weight for beginners.


In the second place, after eating in a calorie deficit, the most important thing is to exercise to lose weight. The goal is to burn more calories than you eat. In addition to losing weight, exercises help you maintain optimal health. Many studies prove this claim. Regular exercise improves our bone health, protects us from chronic diseases, and more.

Of course, there are good and not-so-good exercises when we want to lose weight. These exercises, which involve more muscle groups in their execution, are the best exercises to lose weight. The more muscles involved in a movement, the more calories we burn in that movement.

In this line of thinking, the best exercises to lose weight are multiple joint exercises, such as – squats, push-ups, deadlifts, walking, running, swimming, jumping rope, and more. In the following lines, I will introduce you to the 10 best exercises to lose weight if you are a beginner and how many calories they burn when we perform them.

Of course, these exercises alone will not be enough to lose weight. They must be combined in a training program and performed regularly. You need to train on the principle of progressive overload to get the most out of them. Combined with the right calorie deficit for weight loss you will achieve the desired results!

HERE you can learn how to compose a workout for beginners at home.

HERE you can learn more about how to calculate your daily caloric intake.


It is no coincidence that this exercise is considered the king of exercises. If performed with a bar and extra weight, it engages almost all the muscles of our body. In addition to contributing to a lot of calories burned, it also helps to tighten and build muscles in our lower body, back, gluteus, core.

If you perform it without weight, it is good to do more repetitions to make the exercise more effective. In addition to burning a lot of calories while exercising, squatting helps build muscle mass. It in turn increases the speed of our metabolism at rest, which leads to even more calories burned.

In 15 minutes of squats, a 70 kg. (154 pounds) a person burns approximately 100 calories. The good thing about this exercise is that as you progress you can use all its variations, such as jumping squats, sumo squats, and more. This will help you burn more calories.

How to do a squat?

Stand upright with your feet at shoulder-width apart or a little more, toes in the direction of the knees or in a neutral position. Slowly start squatting (as if sitting on a chair), look forward, back straight, gluteus back. Squat while your knees are at a 90-degree angle, your knees are at foot level and no further than your toes. Then you stand up explosively. Stand in the starting position, trying not to lock your knees.


It is also a multi-joint exercise that engages several major muscles of our body. Here the lower and upper back, glutes, and legs are mainly loaded. Although this exercise is mainly done in a gym, it can also be performed at home. In order to execute it at home, you will need an exercise band, a kettlebell, or another heavy object at the disposal. This exercise cannot be performed without the presence of additional weight. The deadlift is for more advanced trainees, but can also be performed by beginners, but with a much lighter weight.

The good thing about deadlifts, as with squats, is that it loads the largest muscle group – the legs. Helps build muscle mass, tightens the gluteus, legs and strengthens the lower and upper back. It also helps with daily movements – bending, lifting heavy objects from the ground, and more.

Deadlift burns approximately 90 calories in 15 minutes if you weigh 70 kg. (154 pounds). If you weigh more you will burn more calories. It is worth mentioning here that the calories burned also depend on the weight you move. When you perform this exercise with 20 kg. (44 pounds), you will burn fewer calories if you perform it with 90 kg. (198 pounds), for example.

How to do a deadlift?

The stance is shoulder-width, and the grip is slightly wider than shoulder-width. We start from a squatting position, looking forward, shoulders folded back, back straight. When we start to stand up, we strive for the weight to be on the heels and the bar to be as close to the body as possible. Raise until the lever reaches the level of the hips, hold and then slowly return to the starting position.

Kettlebell swing

This exercise, like deadlifts, trains the legs, gluteus, back, and waist, but also involves the shoulders, arms, and abdomen. It is a dynamic exercise that helps to increase the heart rate for better fat burning.

Kettlebell swings can be performed at home or in the gym. The kettlebell can be replaced with a dumbbell, resistance bands, or another similar object that you may have on hand. This exercise can easily be combined with other exercises in an effective weight loss workout.

When you do a kettlebell workout or if you are just swinging with a kettlebell, you can burn about 180 calories in 15 minutes if you weigh 70 kg. (154 pounds). Kettlebell training is very effective for tightening the whole body, conditioning, balance, coordination, and weight loss!

How to do a kettlebell swing?

Stand in a moderately wide stance. Squat and grab the kettlebell, then stand up using the deadlift technique (see above). While standing up, raise the Kettlebell to 1/3 of the height of the shoulders with outstretched arms. When returning the Kettlebell, squat, lean forward slightly and let it pass between your legs. In the second upward movement, use more force.


This is one of the most familiar exercises for people who do sports and those who do not train. Push-ups train the upper body and can be performed by both beginners and advanced. For beginners, there is an easier technique – kneeling push-ups.

The push-ups train some of the larger muscle groups – chest, shoulders, triceps. Although they do not train the whole body, such as squats and deadlifts, they are an excellent exercise for the upper body. They help tighten the arms and improve strength in the shoulders, chest, and arms. You can expect to burn about 140 calories in 15 minutes if you are 70 kg. (154 pounds)

How to do push-ups?

Stand on your knees with your palms under your shoulders, elbows pointing to your heels. You begin to descend at a controlled pace, keeping your back straight, your abdominal muscles flexed, and your glutes tight. The elbows bend in the direction of the heels, head facing downwards. You go down until your chest is on the ground or until you feel you have strength, then explosively push upwards without locking your elbows to the starting position.


Plank is a static exercise. It has no movement and dynamic. However, this does not mean that it is not efficient! This exercise trains the whole body and helps to tighten the abdomen, legs, arms, shoulders. It can be performed anywhere, but it is not very suitable for beginners. In my practice as a coach, I recommend it at least after the first month of starting regular training.

In 15 min. plank, you can burn about 130 calories if you are 70 kg. (154 pounds)

How to do a plank?

We stand on elbow support. Elbows under shoulders legs tight and together. The back is straight, the head is facing downwards, the abdomen is tight. We bring the pelvis forward and lock it. In this way, we better activate the abdominal muscles. The gluteus, legs, abdomen are tight all the time.

Rowing/rowing machine

Although not a very popular exercise, rowing is very effective at burning calories. This exercise trains the whole body and strengthens the muscles of the arms, back, waist, and legs. The fact that it trains the whole body tells us that it burns a lot of calories. You can burn up to 400 calories in half an hour of rowing if you are 70 kg. (154 pounds). If you are heavier you will burn more, of course!

The good thing about this exercise is that it can be performed by beginners and overweight people. It does not overload the knees and your lower back. The bad thing is that you need a rowing machine, and it is a rarity in gyms due to its low popularity. You can buy one at home, which you will not regret!

How to row?

You sit on the rowing machine and tighten your legs on the stands, grab the handle with an overgrip. Stretch your legs and push the seat back when your arms cross your knees, pull the handle back to your abdomen. You return to the starting position and repeat the movement.

Walking at a fast pace

This is one of the best exercises to lose weight! This is also the most convenient exercise you need to include if you want to lose weight. It does not require special equipment or a place to perform it. Anyone can walk fast and go outside. You can easily incorporate it into your daily routine. Just do your daily chores while walking and use as little automated transportation as possible.

In addition to walking more, try to increase your pace. This will burn more calories and make you more resilient. For 15 minutes of walking, one 70 kg. (154 pounds) a person can burn about 60-70 calories. Walking improves the overall health of our body!


Swimming is very gentle on the joints. If you are overweight, swimming is a very suitable activity with which you can start losing weight. The only problem here is that you have to find a pool where you can swim.

One study found that in overweight women, swimming three times a week for about an hour helped them lose weight and become more agile. In addition, their indicators improved, such as – cholesterol, blood pressure, triglycerides, and others.

Different styles of swimming burn different amounts of calories. If you swim slowly to moderately for an hour you will burn about 230 calories if you weigh 70 kg. (154 pounds). For the heavier ones, of course, these numbers will be higher.

Cycling/stationary bike

This is quite a popular activity but requires a bike and good weather. Not suitable for bad weather, which makes it impractical. The good thing is that in the gyms there are stationary bikes that can replace cycling outside. We can also buy such a machine for our home.

Cycling is suitable for both beginners and advanced. For overweight people, it is gentle on the ankles, knees, and waist. Loads the lower body – mainly the legs and glutes. In terms of calories, you can burn up to 270 calories per hour at a normal speed of 15 km / h if you weigh 70 kg. (154 pounds)

Studies show that cycling can have many health benefits besides losing weight. People who ride a bike regularly have improved overall physical condition, reduced risk of cancer, heart disease, and increased insulin sensitivity.

Climbing stairs/StairMaster

Climbing stairs, like riding a bike, trains the lower part of our body. For this reason, this exercise is quite effective in burning calories. It has the ability to be performed dynamically, which makes it effective for burning fat.

Climbing stairs is not very suitable for overweight people because it strains the knees. It can be replaced by climbing a lower stepper or another type of step that you have at home. In the gyms, you can use a machine that mimics climbing stairs – StairMaster.

With this exercise, you can burn approximately 400 calories per hour of work if you are 70 kg. (154 pounds)

In conclusion, I can say that many exercises can make you lose weight. These listed above are a must in a program for beginners who want to lose weight, in my opinion. Naturally, taking into account the training level of the trainee! It is good not to look only at which exercises will burn the most calories, but to train for health, fitness, endurance, and more.

The most important thing is to train with pleasure and enjoy success!

Other daily activities and how many calories they burn.

Activity Calories burned for 1 hour at 70 kg.
Eating 80 Calories
Sitting 50 Calories
Sleeping 46 Calories
Kissing 4.6 Calories per minute
Watching TV 50 Calories
Driving a car 50 Calories
Dancing 130 Calories
Digging 600 Calories
Logging 350 Calories
Driving a bike 170 Calories
Gardening 280 Calories
Painting 300 Calories


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