If your goal is to lose weight fast, these movements have you covered.
To lose fat, it is essential to follow three steps: eat a healthy diet with a calorie deficit, get daily exercise, and do strength training. Many people who have weight loss goals tend to favor cardio over strength when it should be the other way around.
We’re here to tell you about the three best strength exercises to lose weight fast, but before we get to them, here’s some background.
Your strength training should consist of compound movements. Compound movements work more than one muscle group at a time. These movements work more muscle fibers, burn more calories, and are best for your weight loss goal.
Compound exercises are categorized into different movement patterns: squat, lunge, hinge, push, pull, and march. If you are currently doing strength training, your workout should include exercises that cover these movement patterns. However, if your routine already includes them, you can add other exercises to burn more calories.
The next three exercises are a little more challenging, but they are great for helping you lose weight quickly. You can incorporate all three into your current workout routine or do them as a complete workout.
1. Kettlebell Swing
Start by standing with your legs wider than the width of your hips, holding the kettlebell between your legs with both hands, then bend your knees slightly, lean your chest forward, swing the kettlebell back between your legs, and push your hips forward until you’re in a standing position. At the same time, throw your arms straight out in front of you while gripping the dumbbell tightly and repeat.
Make sure you are pushing your hips back and forth; these are push-ups, not squats.
Complete 15-20 swings.
2. Dumbbell Shoulder Squats
Begin this exercise by holding a pair of dumbbells at your shoulders. Keeping your chest up and your core tight, squat down until your hips are parallel to the floor. Once you’ve reached this parallel position, drive through your heels and use the momentum from the squat to push the weights straight up. Flex your triceps at the top, then lower the weight back to your shoulders under control before performing another rep.
Perform 8 to 12 repetitions.
3. Dumbbell Renegade Row + Pushup
Assume a push-up position with a wide stance, holding a pair of dumbbells. Keeping your core tight and your glutes squeezed, perform a pushup by lowering yourself under control and then coming back up. After completing one pushup, take one hand and row the weight by driving your elbow toward your hip, squeezing your glutes. Return the dumbbell to the floor and perform a row with the other arm. Return to starting position before performing another pushup.
With each arm, try to perform between 10 and 15 repetitions.