Weight Loss Exercises For Men

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 34 weight loss exercises for men

Weight loss exercises for men – losing weight is one of the hardest things that you can do. First of all you need to find the motivation. Then there is the diet plan, and finally your exercise plan.

In this article I will give you 13 of the best weight loss exercises. The type of exercises you do will make all the difference to the type of results you will get.

For instance, if you choose an exercise that works one muscle group you will burn less calories compared to an exercise that work five or six muscle groups.

The more muscle mass you work the more calories you burn.

Also, if you perform an exercise that is very explosive in nature like jumping for instance, it will elevate your heart rate quicker and burn more calories in a short period of time.

Based on these two factors I have chosen 34 exercises that are great for weight loss.

Here are 13 exercises to lose weight for men



1) Hammers

Bend your knees to squat down as low as you can. Push your bum back and lean forward to place your weight on the balls of your toes. Keep your weight forward as you move your feet upwards and downwards as quickly as you can. The key to moving your feet quickly is to only move your feet one to two inches from the floor. Make sure you alternate your feet.


2) Star crumps

Start with your arms fully extended, feet on the floor and keep your body in a straight line between your feet hips and shoulders. Jump your hands and feet off the floor and while in the air spread your feet and hands so that they are wider then shoulder width apart. Once you land you are going to have your hands and feet in a wider position. You are going to jump again to return the arms and feet back to their original position.


3) Star crumps thrust

You are going to copy the last exercise and do a star crump. Once you have finished the star crump you will bend your hips and knees and jump your knees as close to your chest as you can, and then jump your feet back so that you are back to the beginning.


4) Pendulum jumps

Jump from side to side making sure that your head stays in the same position. You need your head to stay still while your feet move under you, a bit like a pendulum. You achieve this by making sure that you only focus on achieving maximum horizontal direction from your jumps and minimal vertical lift.


5) Standing long jumps

Swing your arms backwards, bend your knees and as you throw your arms forward straighten your legs so that you jump forward. Bend your knees as you land to absorb the impact and turn around to jump back in the opposite direction.


6) Sideways long jump

Swing your arms to one side, bend your knees and shift your body weight in the direction of your arms. Quickly swing your arms to the opposite side and start to jump in the direction of your arms swing. Jump as far as you can in a horizontal direction.


7) Knee tucks

Start with your feet a few inches from the floor and your shoulders slightly raised. Bend and raise your trunk as high as you can while at the same time bending your knees and hips to bring your knees as close to your chest. Quickly drop your trunk and legs down and repeat the movement.


8) Side lunge jumps

Perform your side lunge by stepping to the side till your legs are further then shoulder width apart. Bend your knees and hips till you get to 90-degree knee bend with bum pushed back. Jump as high as you can and land with your feet together.


9) Roll out

You will need to do this exercise on tiles or wood flooring with one or two tea towels. Start with your hands on the tea towels, and under your shoulder. Your body should be leaned forward, back straight and hips pushed forward. Extend your arms and allow your body to fall forward in a smooth controlled motion. When your arms are fully extended reverse the motion.


10) Pec flys

You will need to do this exercise on a tiled floor or any type of flooring with minimum friction. Start on your knees with your body fully elongated. Your elbows should be on two tea towels or oven gloves directly under your chest. You will slide your elbows away from the midline of your body. As a result, your chest will lower to the floor. When you have your elbows as wide as possible, slide your elbows inward to bring them back to the midline of your body.


11) Jack knife

Use two tea towels, or a pair of slippery socks on a surface that is fairly slippery. Start with your hands on the floor shoulder width apart, and your toes on the floor. The rest of your body should be elevated. Slide your knees towards your chest keeping your bum down and your back straight. Slide your feet back until your body is fully elongated.


12) Tuck jumps

Jump as high as you can. Make sure that as you jump you bring your knees into your chest.


13) Twist jumps

Jump in the air and as you jump twist your hips so that your legs rotate to one side and throw your arms in the opposite direction so that your trunk twists in the opposite direction. Once your feet land jump again and repeat in the opposite direction.



21 Best weight loss exercises for men

Not all exercises are the same when it comes to burning the most calories. There are some important factors that determine how effective a weight loss exercise is:

  1. The amount of muscle groups worked
  2. The specific muscle groups worked
  3. The speed the exercise is performed at

The amount of muscle groups worked

An exercise that works multiple groups will always be a better weight loss exercise compared to an exercise that works only one muscle.

The reason for this is that if one exercise works more then one muscle it will burn more calories and will lead to a greater calorie expenditure at the end of your workout.


The specific muscle group worked

There are over 200 muscles in the body. Some muscles are small for refined movements. For instance, the muscles that move your eyes.

Also, your biceps (front of the arms), triceps (back of the arms) and shoulders would also be considered small muscles.

There are also large muscle groups in your legs, back and chest. Because of the size of these muscle groups they are going to burn a lot of calories.

Exercises that work the legs burn the most calories and can be considered some of the best weight loss exercises.


The speed the exercise is performed at

Fast movements tend to get the heart rate up quickly and when your heart is beating fast you are burning a lot of calories.

Putting it all together

The 21 at home weight loss exercises you will find in this article will either combine all three components or will have one of those factors.

When you are doing your home workouts try to use some of these weight loss exercises to maximize your results.

Here are the 21 exercise to lose weight fast:


1) Standing lateral jump
This is a great weight loss exercise because of the speed it’s performed at. You must put maximum effort in to jump as far as you can. To maximize your distance, you must swing your arms to the side with a countermovement and then throw your arms in the direction you are jumping.


2) Side lunge jump
This exercise is a great calorie burning exercise because it uses the large muscle groups in the legs and the jump component of the exercise needs to be performed at maximum speed. This exercise is harder than it looks. When you lunge down low its hard to generate enough force to jump. This is one of the many reasons why this is a great weight loss exercise.


3) Shoulder press
Although this exercise works the smaller muscle groups of the shoulder and triceps (back of the arms), it is a difficult exercise to perform. As a result of this your heart rate will go up. It is important to keep your bum up high in the air to keep the work on your shoulders.


4) Jump lunges
You will see from this exercise that it is performed at a fast speed and it works multiple muscle groups within the legs. This is a difficult exercise, but the rewards of putting this exercise into your workout will be incredible. It will tone up your legs and boost your stamina levels.


5) Jump squats
Squats are one of the best compound movements you can do to burn calories. When you combine a squat with a jump it becomes even more dynamic and leads to greater number of calories being burned. Make sure you squat as low as you can. Your bum should be below you knees in the bottom position.


6) Jack knife
This exercise works multiple muscle groups. It is a great exercise to train your core. It is difficult to perform as well. You must try and keep your bum down as you slide your knees up. This will place greater emphasis on your core muscles.


7) Pendulum jumps
This is a fast movement and gets the heart rate up very quickly. The key is to ensure you do not jump high as this will increase the speed of the movement.


8) Hamstring extension
This is a great exercise because it works one of the biggest muscles in your body. This works the hamstring, which is the muscle at the back of your leg. To maximise the benefits from this exercise you must raise your bum as high as you can.


9) Hamstring curl
If you find the hamstring extension easy, then this exercise is the progression. Try to get your feet as close to your bum as you can as you curl your legs.


10) Hamstring bridge
This is the hardest version of this exercise. Make certain that your hips move in a straight line and that the angles at your knee and hips stay the same. This is a very precise movement and needs to be performed correctly to get the most from the exercise.


11) Dive bomber press ups
You can also perform this exercise on your knees. This works the chest, which is one of the major muscle groups in the body and therefore this exercise burns a lot of calories.


12) Jump claps
If you find this difficult you can do it on your knees. Make sure your chest goes all the way down to the floor on each repetition.


13) Twist jumps
This exercise works multiple muscle groups due to the twisting of the body. Perform it as fast as you can to get the heart rate up.


14) Tuck jumps
Your knees need to be tucked in as close to your chest as you can manage. This is a very fast movement and great calorie burning exercise.


15) Vertical jumps
This looks like a squat jump, but the major difference is that you try to spend as little time with your feet in contact with the floor as possible. Also, you don’t need to squat as low.


16) Star crump push up
This exercise works the chest and involves you jumping off your hands. To make it easier for yourself walk your hands out rather then jumping them out. You wont burn as many calories, but it will still be harder than a normal press up.


17) Standing long jump
Since this is an explosive movement you will burn a lot of calories doing this exercise. Always spend as little time as possible standing in between jumps.


18) Single leg pendulum jumps
You will feel this exercise in your bum more when you do it on one leg compared to the normal pendulum jumps.


19) Shoulder press feet on chair
An advanced version of the shoulder press. You must be able to do at least 15 shoulder presses before advancing to this exercise.


20) Slide out
This is a great core exercise. You should avoid this exercise if you suffer from lower back pain. Pull your stomach in and keep your hips in line with your shoulders at all time.


21) Scorpion press up
Wow, this is harder than it looks. You are working multiple muscle groups. You are working the chest, arms and shoulders. Once you add in the scorpion twist you are also working the core. You are working the obliques, which are the abdominal muscles at the side of your body.

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Gerald has a bachelor’s degree in Exercise, Nutrition & Health. He is an ASA qualified swimming teacher, and a qualified personal trainer. Gerald has developed his own exclusion diet, which he uses to help his clients lose weight.