{"id":11773,"date":"2017-08-21T07:24:40","date_gmt":"2017-08-21T07:24:40","guid":{"rendered":"http:\/\/localhost\/hk-blog\/7-best-exercises-to-lose-weight-bid-6392\/"},"modified":"2026-01-29T08:56:26","modified_gmt":"2026-01-29T03:26:26","slug":"7-best-exercises-to-lose-weight-bid-6392","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/7-best-exercises-to-lose-weight\/bid-6392\/","title":{"rendered":"7 Best Exercises to Lose Weight"},"content":{"rendered":"<p class=\"rtejustify\"><strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/www.healthkart.com\/vitamins-n-supplements\/speciality-supplements\/weight-loss?navKey=CP-vs-spc-fat\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">Weight Loss<\/span><\/a><\/strong> is not about crash diets and extreme workout routines. It is a process that involves a major change in your lifestyle. Most importantly, it is making sure that you are doing the right things to help your body develop and get in shape.\u00a0Working out can be time-consuming. For most people, this is one factor that keeps them from committing to a routine that they say for themselves.<br \/>\nWhat if you had a few effective\u00a0exercises in your kitty that would help you not only lose weight bust also keep your body in good shape?<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healthkart.com\/connect\/7-best-exercises-to-lose-weight\/bid-6392\/#Learn_more_about_these_7_best_exercises_that_are_quite_effective_when_it_comes_to_losing_weight\" >Learn more about these 7 best exercises that are quite effective when it comes to losing weight.<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healthkart.com\/connect\/7-best-exercises-to-lose-weight\/bid-6392\/#1_WalkingRunning\" >1. Walking\/Running\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healthkart.com\/connect\/7-best-exercises-to-lose-weight\/bid-6392\/#2_Push-ups\" >2. Push-ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.healthkart.com\/connect\/7-best-exercises-to-lose-weight\/bid-6392\/#3_Squats\" >3. Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.healthkart.com\/connect\/7-best-exercises-to-lose-weight\/bid-6392\/#4_Abdominal_Crunches\" >4. Abdominal Crunches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.healthkart.com\/connect\/7-best-exercises-to-lose-weight\/bid-6392\/#5_Lunges\" >5. Lunges\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.healthkart.com\/connect\/7-best-exercises-to-lose-weight\/bid-6392\/#6_Rowing\" >6. Rowing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.healthkart.com\/connect\/7-best-exercises-to-lose-weight\/bid-6392\/#7_High-Intensity_Interval_Training\" >7. High-Intensity Interval Training<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Learn_more_about_these_7_best_exercises_that_are_quite_effective_when_it_comes_to_losing_weight\"><\/span><strong><em>Learn more about these 7 best exercises that are quite effective when it comes to losing weight.<\/em><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/weight loss_0.jpg\" \/><\/div>\n<\/div>\n<\/div>\n<p class=\"rtejustify\"><span style=\"font-size: 12px;\"><u><em>Image Source:\u00a0skiniquemedspa.com<\/em><\/u><\/span><\/p>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"1_WalkingRunning\"><\/span><span style=\"font-size: 18px;\"><strong>1. Walking\/Running\u00a0<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rtejustify\">The best part about walking or <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/milind-soman-ironman-at-50\/bid-5395\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">running<\/span><\/a><\/strong> is that you do not need any equipment to perform these activities. All you need to do is make some time and get on with them. Walking out in the open has several health benefits besides weight loss. Your body receives a huge dose of oxygen thanks to the fresh air of the outdoors. Being outdoors also calms you down and helps you rejuvenate.<\/div>\n<div class=\"rtejustify\"><img decoding=\"async\" style=\"height: 142px; width: 300px;\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/12\/run-walk-jog_0.jpg&quot;\" alt=\"\" \/><br \/>\n<span style=\"font-size: 12px;\"><u><em>Image Source:\u00a0hifitnessclub.files.wordpress.com<\/em><\/u><\/span><\/div>\n<div class=\"rtejustify\"><\/div>\n<div class=\"rtejustify\"><strong>What you can do:<\/strong><\/div>\n<div class=\"rtejustify\">Walking for about half an hour can help you burn about 200 calories. If you can pick up the pace and begin running or jogging, the health benefits are improved. It is very simple, the faster you move, the more calories you burn.\u00a0A good half an hour\u2019s run or jog around the block can help you lose double the amount of calories that you would burn with walking. All you need is some good music and enough space to walk, run or jog. It <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/best-cardio-exercises-for-weight-loss\/bid-5863\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">helps improve cardiovascular health<\/span><\/a><\/strong> with regular practice. In addition to that, the endurance of your muscles increases by leaps and bounds.<\/div>\n<div class=\"rtejustify\"><\/div>\n<div>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"2_Push-ups\"><\/span><span style=\"font-size: 18px;\"><strong>2. Push-ups<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rtejustify\">This is one of the most traditional exercises that has been followed by gym-goers for ages. While the primary muscle that is working is your chest, <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/workout-of-the-month-different-types-of-push-ups\/bid-5240\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">push-ups<\/span><\/a><\/strong> can condition your whole body. They help develop the muscles in your upper body and give you a strong core.\u00a0When you do push-ups the right way, you will feel them working on your chest, arms, shoulders, triceps, and biceps.<\/div>\n<div class=\"rtejustify\"><\/div>\n<div class=\"rtejustify\"><img decoding=\"async\" style=\"height: 300px; width: 300px;\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/12\/push-ups.jpg&quot;\" alt=\"\" \/><br \/>\n<span style=\"font-size: 12px;\"><u><em>Image Source:\u00a0femniqe.com<\/em><\/u><\/span><\/div>\n<div class=\"rtejustify\"><\/div>\n<div class=\"rtejustify\"><strong>What you can do:<\/strong><\/div>\n<div class=\"rtejustify\">Start out with a plank position balancing your body weight on your palms and toes. Make sure your body is aligned and the hips are in line with the rest of your body. Once you are in this position, lower the whole body while bending the elbows. Go as far down as you can and push yourself back to the plank position. If you are new to this, bend your knees and let them rest on the ground while you perform the same movement. Make sure you are\u00a0leaning ahead. Your palms should be on either side of your chest when you lower the body. As you gain strength, move lower.<\/div>\n<div class=\"rtejustify\"><\/div>\n<div class=\"rtejustify\">Start out with 3-5 push-ups and work your way up to 10-15 pushups in each set.\u00a0This exercise engages all the muscles in your body helping you burn the maximum amount of calories. It also improves the endurance of the muscles as you consistently practice it.<\/div>\n<div class=\"rtejustify\"><\/div>\n<div class=\"rtejustify\">\n<h3><span class=\"ez-toc-section\" id=\"3_Squats\"><\/span><span style=\"font-size: 18px;\"><strong>3. Squats<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div>It is proven that the more you work on your lower body, the faster you shed the extra kilos. This is because you are working a larger group of muscles. As a result, the body needs more energy. To do this <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/www.healthkart.com\/nutrition\/sports-nutrition\/weight-management\/fat-burner?navKey=SCT-snt-wm-fb\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">fat burning<\/span><\/a><\/strong> increases and you burn a lot more calories.<\/div>\n<div><\/div>\n<div><img decoding=\"async\" style=\"height: 386px; width: 300px;\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/12\/squats.jpg&quot;\" alt=\"\" \/><br \/>\n<span style=\"font-size: 12px;\"><u><em>Image Source:\u00a0qsota.com<\/em><\/u><\/span><\/div>\n<div><\/div>\n<div><strong>What you can do:<\/strong><\/div>\n<div>Start with your feet placed shoulder width apart. Then, keeping your hips back and your back straight, lower your hips. Make sure the weight of the body is transferred to the heels entirely. Go down far enough to bring your knees to a 90-degree angle. Ensure that your knees do not move ahead of the toes.\u00a0If you are a beginner, you can start out using a chair or a bench. Push your weight back and lower the body so that your buttocks just touch the edge of the chair.\u00a0Then come back up to the starting position and repeat the whole movement again. The exercise works mostly on the quadriceps or your <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/best-thighs-exercises-workout-of-the-month\/vid-5529\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">thigh muscles<\/span><\/a><\/strong>. But, the whole body reaps the benefits of squats when they are practiced on a regular basis.<\/div>\n<div><\/div>\n<div>You can begin with 10 repetitions per set. Then work your way up till you can perform about 25 per set without feeling too tired.<\/div>\n<div><\/div>\n<div>\n<h3><span class=\"ez-toc-section\" id=\"4_Abdominal_Crunches\"><\/span><span style=\"font-size: 18px;\"><strong>4. Abdominal Crunches<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div>A flat, washboard stomach is something that everyone dreams of. One of the <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/top-5-abs-exercises-to-get-amazing-abs-and-obliques\/bid-4454\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">best abs exercises<\/span><\/a><\/strong> to achieve this and burn the fat around your abdomen is &#8211; crunches. This exercise also helps develop the muscles in the abdomen. The muscles get stronger with time as well.<\/div>\n<div><\/div>\n<div><img decoding=\"async\" style=\"height: 210px; width: 300px;\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/12\/abdominal_crunches.jpg&quot;\" alt=\"\" \/><br \/>\n<span style=\"font-size: 12px;\"><u><em>Image Source:\u00a0gotoptens.com<\/em><\/u><\/span><\/div>\n<div><\/div>\n<div><strong>What you can do:<\/strong><\/div>\n<div>Start by lying down on your back. Then, bend your knees and draw your feet towards the buttocks. The feet need to stay on the ground. After you are in this position bring your palms on the back of your head. Open the elbows out so that your chest opens up too.\u00a0Now, keeping your neck in line with the spine, lift the shoulders off the ground. While you do this squeeze the abdominal muscle to feel the crunch.\u00a0The most important thing with this exercise is that your neck should not be pulled forward. That means your chin needs to stay up throughout the exercise. Then, the back should be kept straight, without any arching.<\/div>\n<div><\/div>\n<div>Doing about 20 repetitions per set is recommended. However, if you are just starting out, you can even perform 5 repetitions per set. All you need to ensure is that your posture is right when you perform abdominal crunches.<\/div>\n<div><\/div>\n<div>\n<h3><span class=\"ez-toc-section\" id=\"5_Lunges\"><\/span><span style=\"font-size: 18px;\"><strong>5. Lunges\u00a0<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Lunges are yet another <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/exercises-for-a-bikini-body\/bid-4585\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">effective exercise for weight loss<\/span><\/a><\/strong>. This exercise also works primarily on the muscles of the leg. In addition to that, it also keeps your core engaged and helps the back muscles strengthen.<\/p>\n<p><img decoding=\"async\" style=\"height: 168px; width: 300px;\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/12\/lunges.jpg&quot;\" alt=\"\" \/><br \/>\n<span style=\"font-size: 12px;\"><u><em>Image Source:\u00a0coachmag.co.uk<\/em><\/u><\/span><\/p>\n<p><strong>What you can do:<\/strong><br \/>\nTake a big step forward with your right leg. Then keeping your weight in the center let the hip sink down. The knees should be bent at a right angle. Then, push back up to the starting position. Then repeat on the other side. You can either perform 10-15 lunges on each side before you move to the next side or you can also alternate between your legs. The latter is more beneficial.<\/p>\n<p>The way to advance in this exercise is to hold a dumbbell in each hand. You can even walk ahead as you switch the legs to perform a lunge. Another effective variation is a plyometric lunge. This requires you to alternate between the legs. You will have to add a jump every time you switch from one leg to the other.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Rowing\"><\/span><span style=\"font-size: 18px;\"><strong>6. Rowing<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div>Rowing is an excellent <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/top-4-cardio-exercises-for-fat-burning\/bid-4347\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">exercise for fat burning<\/span><\/a><\/strong> and weight loss. There are rowing machines available at the gym to perform this exercise. However, if you are travelling, a bent over the row will work perfectly for you.<\/div>\n<div><\/div>\n<div><img decoding=\"async\" style=\"height: 200px; width: 300px;\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/12\/rowing.png&quot;\" alt=\"\" \/><br \/>\n<span style=\"font-size: 12px;\"><u><em>Image Source:\u00a0fitnesstep1.com<\/em><\/u><\/span><\/div>\n<div><\/div>\n<div><strong>What you can do:<\/strong><\/div>\n<div>Keep your legs shoulder width apart. Then, bend forward as you push your hip back. Make sure you feel a stretch at the back of your leg as you move forward. Then soften your knees.\u00a0Let your hands drop down towards the floor. Then slowly lift your elbows backward as you squeeze the shoulder blades.\u00a0This exercise is most effective when you use a dumbbell in either hand or use a bar. If you are traveling or cannot access a gym, you can even carry a resistance band with you and perform the exercise just as well.<\/div>\n<div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"7_High-Intensity_Interval_Training\"><\/span><span style=\"font-size: 18px;\"><strong>7. High-Intensity Interval Training<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div>The goal of HIIT is to keep your body in a constant state of motion. Choose 5-8 exercises of your choice. Include one cardio exercise such as jump rope and one endurance exercise such push-ups alternatively for best results.<\/div>\n<div><\/div>\n<div><img decoding=\"async\" style=\"height: 161px; width: 400px;\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/12\/high_intensity_interval_training.jpg&quot;\" alt=\"\" \/><br \/>\n<span style=\"font-size: 12px;\"><u><em>Image Source:\u00a0underdogboxing.ie<\/em><\/u><\/span><\/div>\n<div><\/div>\n<div><strong>What you can do<\/strong><\/div>\n<div>Perform each exercise for 30 seconds to 1 minute. Allow an interval of 20-30 seconds between each set and continue. You can perform all the exercises that you chose one after the other. Make sure you go in an order and work from the upper body towards the lower body or vice versa.<\/div>\n<div><\/div>\n<div>Repeating four complete cycles makes for a great workout. With HIIT, you also save a lot of time. So, for anyone who is struggling with time constraints, HIIT is the best option available.\u00a0Whenever you begin a new workout routine, make sure you <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/www.healthkart.com\/hk\/consult\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">consult your trainer<\/span><\/a><\/strong>. Each body requires something different, so you need to choose exercises that are safe for you.\u00a0In addition to this, making lifestyle changes such as eating right and getting ample sleep will fasten the pace of weight loss. The most important thing to remember with any workout routine is that you need to stay consistent.\u00a0When you feel like a certain exercise is becoming too easy, challenge yourself and add more resistance or perform more repetitions. The harder you push your muscles, the more calories they will burn.<\/div>\n<div><\/div>\n<div><em>These 7 weight loss exercises are meant to give you a complete body workout. That way, you are burning more calories and are getting closer to your dream physique.<\/em><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/footer (5).jpg\" \/><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Weight Loss is not about crash diets and extreme workout routines. It is a process that involves a major change in your lifestyle. Most importantly, it is making sure that you are doing the right things to help your body develop and get in shape.\u00a0Working out can be time-consuming. For most people, this is one [&hellip;]<\/p>\n","protected":false},"author":80,"featured_media":18589,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[471,458,454],"tags":[],"secondary_tag":[35],"class_list":{"0":"post-11773","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"category-lifestyle-changes","9":"category-workout-routine","10":"secondary_tag-exercise","11":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Best Exercises to Lose Weight - Healthkart<\/title>\n<meta name=\"description\" content=\"Along with dieting, there are multiple best exercises to lose weight. With simple and regular exercises, you have a perfect body. To unveil them, check here.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 Best Exercises to Lose Weight - Healthkart\" \/>\n<meta property=\"og:description\" content=\"Along with dieting, there are multiple best exercises to lose weight. With simple and regular exercises, you have a perfect body. 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