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The seven most effective exercises if you want to lose weight

To lose weight it may be enough to fine-tune our diet and eliminate certain products from it. But if we also add the component of physical exercise, the benefits and results will be better.

As we will see below, there are certain exercises that provide us with a series of benefits when it comes to losing weight that everyone should do unless they have any injury or functional limitation that prevents it. These exercises are usually those that involve large muscle groups and that force us to move a large muscle mass during the performance of it.

Differences between “lose weight” and “lose fat”

The first thing to point out is that it is not the same when we talk about “losing weight” that “losing fat” , although the most normal thing is to listen to someone “I have lost weight”.

The weight of a person is the sum of their muscle mass, their bone mass (bones), their fat (both body and visceral) and their organs. Given that the two factors that tend to vary the most are muscle mass and fat mass, when we refer to the topic of weight we are referring to these two factors. However, when talking about “weight loss”, we are indicating that we have lost both fat and muscle, and this can be a problem if the loss of muscle mass is very large or if it lengthens over time. A clear example is the elderly, who tend to have little muscle mass, with all the problems that entails (hence promoting physical activity among the elderly).

On the contrary, when we talk about “fat loss”, we focus exclusively on that, although we may lose a minimum amount of muscle mass. In addition, by losing fat, our body is undergoing a body recomposition, and we are losing volume and we are seeing more defined or more compact as we reduce our body fat percentage.

Which exercises are more effective for fat loss?

Within the wide range of physical activity when talking about exercises that are more effective to lose fat , I would personally opt for those involving several muscle groups, the so-called compound exercises, since to perform the movement they will require the participation of several muscles , which translates into a higher caloric expenditure and therefore, greater fat burning . Of course, when you leave the gym do not go straight to the Burguer King, because then it will not have served at all.


The burpees are a great exercise both for the gain of strength and for losing fat, since in addition to involving almost all of our muscles, they contribute to the later effect known as COPD (the acronym in English for Post-Exercise Oxygen Consumption) and that is what helps us burn more fat for a longer time once the training is over. In addition, this exercise can present different variants that make it more fun or complicated. As a general rule, burpees are hated or loved (just like dominated ones).

Jumps to the drawer

Although with this exercise we mainly work the power of the lower train, if we perform it at a sufficiently intense and high speed, we will achieve an effect similar to burpees, contributing to COPD and subsequent fat burning.


An exercise that, like the burpees, are loved or hated in equal parts. Although it is an exercise that will impact especially on our back, depending on the type of grip we use (prone, supine or neutral) we will ask for more or less involvement of other muscle groups such as the shoulders or arms.

About this exercise it is necessary to make a warning: for those people who have or who have had shoulder problems, I would advise against using the prone grip due to the position of instability to which we submit to the shoulder joint, which is placed in a gesture of abduction plus external rotation and this is not good. I do not mean by this that you are going to injure insurance, but it is always worth minimizing the risks. Or not?


This exercise could be cataloged almost as the star exercise of all existing, since in addition to being able to do it practically anywhere and without the need for material, its mechanics allows us to devise a number of variants almost infinite. Its main objective muscle is the pectoral, but depending on the opening of arms that we use and positions, we can request more or less the work of other muscles such as, for example, the triceps.

Rounds beaten

This exercise could be included in the same section as the burpees or the jumps to the drawer: it will help us to gain strength (the strings used here are not the ones to hang clothes precisely), they are going to put our hearts to thousand and will contribute to what we have called COPD, increasing fat burning after exercise.

Turkish Get Up or Turkish uprising

This is a more complex exercise than those seen so far, since it requires good control of our body and a certain degree of coordination and stability. It is advisable to start doing it with little or no weight until you have understood the mechanics of the exercise and try, once we are moving forward, do not use excessive weights, as we can lose effectiveness in the movement and cause injury.

Mountain Climbers

Burpees, jumps to the drawer, batidas de cuerda … and now the mountain climbers or “movement of the climber”. Again we are going to test our heart and our body with this exercise. In addition, it is another exercise that allows us to make variations to add dynamism and difficulty.

And to lose fat, what kind of routine should I choose?

Regarding the routine to follow, there are many opinions and arguments in this regard. What everyone seems to agree on is that Weider-type routines would not be recommended because each muscle group trains only one day a week, and this for people who are looking to lose fat is meaningless (if the muscle it takes between 24-72 hours to recover, it is absurd to let a week pass until we retrain it). These routines are more typical of professional bodybuilders who compete.

A type of routine quite extended at the time of fat loss are the full-body type , in which we train all the muscle groups within the same session. Following this type of routine, we can obtain a frequency two or frequency three for each muscle group (increase in this case the frequency could be counterproductive because we could sreflate the muscles).

And finally we would have an option that a lot may seem ineffective, but that has been shown to work at the time of losing fat: the strength routines . By basing the strength routines in basic or multi-joint exercises (squat, press bench, deadlift, rowing and military Press), we will have a series of exercises that will involve a large muscle mass and, therefore, require greater energy expenditure (Do not forget that the fat that we have stored in our body is a great source of energy ).


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