Looking to reach a healthier weight? Get ready to start your healthy weight loss journey with our pick of the best exercises and workouts to target every area of your body…
Firstly, we want to kick things off by saying that here at Women’s Fitness, we believe ALL bodies are beautiful just as they are. In no way are we suggesting that anyone needs to change their body to fit a certain ideal or norm.
However, we are also passionate about helping women learn how to lead healthy and active lives, so they can feel and look their best – whatever that may be for them.
If you want to lose excess weight and build a stronger, fitter body, you’ll need to look at your whole lifestyle and consider where you can make healthy changes. This could include cutting down on booze and ditching the junk food in favour of a healthier, more balanced diet.
However, while nutrition is important, it’s also crucial to move more every day. Not only will increased daily activity aid your weight loss journey, it will also greatly improve your health, fitness and wellbeing.
Alongside adopting certain habits to build a more active lifestyle – like walking to work, taking the stairs, or joining a fitness class – there are several exercises and workouts that specifically target different areas of your body and promote healthy weight loss.
Whether you want to burn excess fat on your tummy, arms, legs, or anything in between, we’ve got 50 of the best exercises and workouts to help you get started on your healthy weight loss journey…
RELATED: 26 ways to be more active every day
Best core exercises & workouts for weight loss
Not only does a strong core make your stomach look flatter, it can reduce back pain, too. Here are the best core exercises & workouts for weight loss…
What is your core?
Your core refers to your midsection and includes all the muscles in that part of the body including the front, back and sides. The core is your centre of gravity and is actually incorporated in most movements that we make. Working your core is important as it strengthens your hips and back as well as your midsection.
1. Plank extension
Areas trained: Core, stomach, shoulders
Technique:
- Begin in plank position with your forearms resting on a stability ball.
- Roll the ball away from you by nudging it forward with your elbows, then immediately roll it back to the start position, engaging your core as you do so. Take care your lower back doesn’t arch.
Beginner: 2 x 5 reps
Intermediate: 3 x 10 reps
Advanced: 4 x 15-20 reps
2. Stability ball pike
Areas trained: Core, stomach
Technique:
- Start in a plank position with your lower legs resting on a stability ball.
- Keeping your legs straight and core tight, roll the ball in towards your arms.
- Slowly roll it back to the start position.
Beginner: 2 x 5 reps
Intermediate: 3 x 10 rep
Advanced: 4 x 10 reps
Quick tip: Learning a new exercise challenges both body and mind
3. Plank get-up
Areas trained: Core, bottom
Technique:
- Start in the plank position on your forearms. Slowly lower your knees to the ground, keeping your core tight, then return to the start position.
Beginner: 2 x 10 reps
Intermediate: 3 x 15 reps
Advanced: 4 x 15 reps
Quick tip: Depending on the type of plank you are doing, you can engage your back, arms, shoulders, glutes and hamstrings as well as
your core.
4. Plank transfer
Areas trained: Core, shoulders
Technique:
- Start in the plank position, resting on your forearms.
- Keeping your body as still as possible, rise up onto your right hand, then your left hand. Reverse the movements back to the start position. This is one rep.
Beginner: 2 x 10 reps
Intermediate: 3 x 15 reps
Advanced: 4 x 15 reps
5. Banana with medicine ball
Areas trained: Core, shoulders
Technique:
- Lie on your back holding a medicine ball with both hands, with your arms stretched over your head.
- Lift your arms and legs a few inches off the floor so that only your bottom and lower back are touching the ground. Hold this position for the allotted time.
Beginner: 2 x 20 seconds
Intermediate: 3 x 30 seconds
Advanced: 3 x 40 seconds
Quick tip: Keep a slight bend in your arms and legs.
Best core workouts for weight loss:
How to tone your core: bodyweight workout
Pilates ab workout: best exercises to tone your core
10 minute yoga abs workout to tone your core
Best tummy exercises & workouts for weight loss
Your stomach is made up of four different muscles and these exercises will help you challenge all of them. Make sure you combine these moves with cardio training a few times a week to really blitz any stubborn fat covering up your newly toned abs.
6. Weighted floor crunch
Area trained: Stomach
Technique:
- Lie on your back on the floor with your legs bent, holding a medicine ball over your chest.
- Engage your abs to curl your body off the floor.
- Slowly lower back to the start position.
Beginner: 2 x 10 reps
Intermediate: 3 x 15 reps
Advanced: 4 x 20 reps
7. Reverse crunch
Area trained: Lower stomach
Technique:
- Lie on the floor with your hands by your sides and your legs pointed towards the ceiling.
- Thrust your feet upwards by shifting your bottom off the floor. Lower immediately and repeat.
Beginner: 2 x 10 reps
Intermediate: 3 x 20 reps
Advanced: 4 x 30 reps
Quick tip: Keep your neck relaxed as you crunch.
8. Pilates 100
Areas trained: Stomach, core
Technique:
- Sit on the floor with your body in a V-shape with your arms extended in front of your body.
- Pulse your arms up and down for the allotted time for your level. If you need to make the move easier, bend your legs.
Beginner: 2 x 20 seconds
Intermediate: 3 x 30 seconds
Advanced: 4 x 40 seconds
9. Scissor kick
Area trained: Stomach
Technique:
- Lie on your back with your hands by your sides or under your bottom.
- Start with both feet slightly off the ground with your legs slightly bent, then raise one leg to the ceiling. Lower and immediately raise your opposite leg, creating a ‘scissor’ motion. This is one rep.
Beginner: 2 x 20 reps
Intermediate: 3 x 30 reps
Advanced: 4 x 40 reps
Quick tip: Keep the movement controlled, not fast.
10. Leg raise
Area trained: Lower stomach
Technique:
- Lie on your back with your hands on the floor by your sides or under your bottom.
- Keeping your legs bent, raise them about 45 degrees off the ground. Slowly lower them back down, keeping the same bend in your legs throughout.
Beginner: 2 x 10 reps
Intermediate: 3 x 20 reps
Advanced: 4 x 30 reps
Best tummy workouts for weight loss:
How to tone your stomach: best exercises & workout
Cardio abs workout: burn belly fat & tone your midriff
Best waist exercises & workouts for weight loss
Whether you’re craving a smaller waist or you just want to feel stronger, working your waist will help trim and tone your mid-section. Not only does a slim waist look great, ensuring your middle is 35 inches or less is important for good health, as a larger girth is linked to an increased risk of heart disease and diabetes.
Alongside these best exercises for weight loss, try interval training two to three times a week to target excess fat around your middle.
11. Stability ball Russian twist
Areas trained: Sides of stomach, core, shoulders
Technique:
- Lie with your back on a stability ball, feet planted on the floor about hip-width apart and holding a dumbbell with both hands with your arms extended towards the ceiling.
- Rotate your body on the ball until your arms are pointing to the left, then rotate to the right. This is one rep.
Beginner: 2 x 3 reps
Intermediate: 3 x 5 reps
Advanced: 4 x 5 reps
12. Spiderman
Areas trained: Sides of stomach, core
Technique:
- Start in the plank position. Keeping your body still, bring your left leg up and out towards the elbow on the same side.
- Return to the start position. Change sides for each rep.
Beginner: 2 x 10 reps
Intermediate: 3 x 14-16 reps
Advanced: 4 x 20 reps
Quick tip: Keep your back straight throughout.
13. Resistance band woodchop
Areas trained: Sides of stomach, core
Technique:
- Secure one end of a resistance band to a high, sturdy point.
- Stand to the left side of the band with feet wide and hold the other end with both hands.
- Extend both hands towards the band, then pull it down across your body towards the floor on your left side, rotating your body as you do so.
- Slowly return to the start position. Change sides with each set.
Beginner: 2 x 6-8 reps
Intermediate: 4 x 10 reps
Advanced: 6 x 10 reps
14. Side crunch
Areas trained: Sides of stomach, stomach
Technique:
- Lie on the floor on your left side with legs bent and stacked on top of each other. Bring your right hand to your right temple.
- Contract your waist as you curl your body upwards. Lower back to the start position. Change sides with each set.
Beginner: 2 x 10 reps
Intermediate: 4 x 15 reps
Advanced: 4 x 20 reps
Quick tip: Keep your neck relaxed as you crunch.
15. Bicycle crunch
Areas trained: Sides of stomach, stomach
Technique:
- Sit on the floor with your legs straight and feet slightly off the ground. Place your hands by your temples.
- Bend your right leg and twist your upper body so that your left elbow reaches your right knee. Repeat on the opposite side.
- Each time you touch your elbow to your opposite knee, this is one rep.
Beginner: 2 x 16 reps
Intermediate: 3 x 20 reps
Advanced: 4 x 24 reps
Best waist workouts for weight loss:
How to tone your waist: at-home workout
10 minute yoga abs workout to tone your core
Strengthen your core: at-home abs workout for women
Best glute exercises & workouts for weight loss
Everyone walks differently when they’re proud of their behind, so use these exercises to lift, firm and tone your bum. A pert derrière not only boosts your confidence – strong muscles in your bottom also protect your body from injuries, especially your knees. Alongside the best glute exercises for weight loss, incline walking on a treadmill or stair climbing will also help to boost your bottom-toning results.
16. Pulsing squat
Areas trained: Bottom, thighs
Technique:
- Stand with your feet shoulder-width apart with your toes pointing forward, or slightly outwards if you find it more comfortable.
- Squat down deeply, pushing your hips out behind you.
- When your thighs are parallel to the floor, pulse up and down.
Beginner: 2 x 10 reps
Intermediate: 3 x 15 reps
Advanced: 4 x 15 reps
17. Three-legged downward dog pose
Areas trained: Bottom, shoulders
Technique:
- Begin in downward dog position with your hands and feet on the floor, hip-width apart, and your back and legs straight.
- Lift your right leg towards the ceiling, keeping your leg straight. Hold this position for the allotted time for your level. Change legs with each set.
Beginner: 2 x 20 seconds
Intermediate: 4 x 40 seconds
Advanced: 4 x 60 seconds
18. Warrior III
Areas trained: Bottom, core
Technique:
- Stand on your right leg with your toes pointing forwards and a slight bend in the leg.
- Without tilting your hips, bend your body forward until it’s parallel to the floor, with your arms outstretched and your left leg raised behind you. Hold this position. Change legs with each set.
Beginner: 2 x 20 seconds
Intermediate: 4 x 40 seconds
Advanced: 4 x 60 seconds
19. Resistance band crossover side step
Areas trained: Bottom, hips, thighs
Technique:
- Loop a resistance band under your feet, then cross it over and hold the ends in each hand so the band is tight.
- Take a big step to the side then back to the start. Alternate sides with each rep.
Beginner: 2 x 10 reps
Intermediate: 3 x 14-16 reps
Advanced: 4 x 20 reps
20. Single-leg bridge
Areas trained: Bottom, rear thighs, core
Technique:
- Lie on your back with your arms by your sides and your legs bent with your feet flat on the floor, as close to your bottom as possible. Point one foot to the ceiling. This is the start position.
- Push your bottom up to form a straight line from your knees to your shoulders. Hold for a second, then lower back to the start position. Change legs with each set.
Beginner: 2 x 10 reps
Intermediate: 4 x 10 reps
Advanced: 4 x 15 reps
Quick tips: Make sure your hips don’t drop.
Best glute workouts for weight loss:
How to tone your bum: at-home glute workout
10 minute Pilates glute workout to tone your bum
Legs, bums and tums home workout plan
Best leg exercises & workouts for weight loss
These best leg exercises for weight loss are designed to tone every inch of your pins to give you sexy, sculpted legs. If you want to firm up your thighs or slim down your saddle bags, add a few of these exercises to your routine at least three times a week for serious results. Drinking plenty of water and dry brushing daily will also help your body flush out cellulite, if you want to reduce the appearance of it.
21. Sumo squat
Areas trained: Inner thighs, bottom
Technique:
- Stand with your feet wide and your toes pointing outwards.
- Keeping your body upright, bend your knees and lower down until your thighs are parallel to the floor, keeping your bottom tucked in.
- Extend your legs and push through your heels back to the start position.
Beginner: 2 x 5 reps
Intermediate: 3 x 10 reps
Advanced: 5 x 10 reps
22. Wall sit
Areas trained: Front thighs, bottom, core
Technique:
- With your back against a wall, slide down until your knees are at 90 degrees. Keep your feet pointing forward and your core engaged.
- Hold this position for the allotted time for your level.
Beginner: 2 x 20 seconds
Intermediate: 3 x 40 seconds
Advanced: 3 x 60 seconds
Quick tip: Keep your shoulders relaxed.
23. Stability ball leg curl
Areas trained: Rear thighs, bottom, core
Technique:
- Lie on your back with your feet and lower legs resting on a stability ball.
- In one fluid motion, lift your hips off the floor so that your body forms a straight line and bend your legs to roll the ball towards your bottom.
- Reverse the movement back to the start position.
Beginner: 2 x 5 reps
Intermediate: 3 x 10 reps
Advanced: 4 x 10 reps
24. Box jump
Areas trained: Thighs, bottom
Technique:
- Stand facing a box or bench set at around knee height or higher if you’re advanced.
- Squat down then explosively jump up onto the box.
- Jump back to the start position.
Beginner: 2 x 10 reps
Intermediate: 3 x 15 reps
Advanced: 4 x 20 reps
25. Squat
Areas trained: Thighs, bottom
Technique:
- Stand with your feet shoulder-width apart and your toes pointing forward.
- Bend at the hips and knees, pushing your hips back as if you’re sitting on a chair, keeping your chest up and your back naturally arched. Lower down until your thighs are parallel to the floor.
- Push through your heels to extend your legs and hips back to the start position.
Beginner: 2 x 6-8 reps
Intermediate: 3 x 10 reps
Advanced: 5 x 10 reps
Quick tip: Make sure you don’t lean forward.
Best leg workouts for weight loss:
How to tone your legs fast: at-home workout
Leg day workout: 7 bodyweight exercises to try at home
Best back exercises & workouts for weight loss
Having a strong back is so important for all aspects of every day life. A strong back improves posture, eases lower back pain and supports your stomach muscles. According to the charity, Back Care, some 80 per cent of British people will suffer from back pain at some point in their lives and our backs can get weak and stiff from hours of sitting.
26. Barbell bent-over row
Areas trained: Upper back, front upper arms
Technique:
- Stand with your feet hip-width apart and knees bent, holding a barbell with palms facing forward.
- Bend at the waist and lean forward, keeping your back straight.
- Lift the bar up to your sides, squeezing your shoulder blades together.
- Slowly lower back to the start position.
Beginner: 2 x 8 reps
Intermediate: 3 x 10 reps
Advanced: 5 x 10 reps
Quick tip: Keep your stomach tight as you pull.
27. Reverse fly
Areas trained: Upper back, shoulders
Technique:
- Stand with your feet hip-width apart, holding a dumbbell in each hand with your arms extended towards the floor.
- Lean forward at the waist, keeping your back straight.
- Lift your arms out to the sides, squeezing your shoulder blades together until the dumbbells are level with your shoulders.
- Slowly lower back to the start position.
Beginner: 2 x 8 reps
Intermediate: 4 x 10 reps
Advanced: 5 x 10 reps
Quick tip: Keep a slight bend in your arms throughout the move.
28. Hindu press-up
Areas trained: Back, chest, shoulders, arms, stomach, thighs
Technique:
- Start in a plank position with your feet hip-width apart and hands slightly wider than shoulder-width apart. Shift your hips back and up, keeping your legs straight, to bring your body into a downward dog position.
- From here, lower your body towards the ground in a smooth semi- circular motion so that your arms bend and straighten again, lowering your head followed by your shoulders, chest, stomach and hips. Look up towards the ceiling and hold for a second.
- Now shift your hips back and up again into a downward dog position.
Beginner: 2 x 5 reps
Intermediate: 3 x 6-8 reps
Advanced: 4 x 10 reps
29. Aquaman
Area trained: Back
Technique:
- Lie on your stomach with your arms stretched out in front of you.
- Lift your right arm and your left leg off the floor and hold for two seconds.
- Lower and repeat with the left arm and right leg. This is one rep.
Beginner: 2 x 8 reps
Intermediate: 3 x 10 reps
Advanced: 4 x 10 reps
Quick tip: Look down as you perform this move.
30. Single-arm row
Areas trained: Upper back, front upper arms
Technique:
- Stand with your right foot in front of the left, holding a dumbbell in your left hand with your arm extended towards the floor.
- Lean forward from your waist and support yourself on a chair with your free hand if needed.
- Keeping your back straight, pull the dumbbell up to your side, squeezing your shoulder blade as you do so.
- Slowly lower the dumbbell back to the start position.
Beginner: 2 x 8 reps
Intermediate: 3 x 10 reps
Advanced: 4 x 10 reps
Best back workouts for weight loss:
10 minute back workout for women
Best shoulder exercises & workouts for weight loss
Strong shoulders not only look great, they’re integral to almost all daily movements. Learn how to strengthen your shoulders to improve your posture and support your entire body with these exercises…
31. Alternating shoulder press
Area trained: Shoulders
Technique:
- Stand with your feet hip-width apart, holding a dumbbell in each hand at shoulder height with your palms facing each other.
- Extend one arm up towards the ceiling.
- As you slowly lower the arm back down to shoulder level, extend the other arm up. This is one rep.
Beginner: 2 x 5 reps
Intermediate: 4 x 5 reps
Advanced: 5 x 5 reps
32. Arnold press
Area trained: Shoulders
Technique:
- Stand with feet hip-width apart, holding a dumbbell in each hand at shoulder height with palms facing your body.
- Extend both arms towards the ceiling, rotating the dumbbells so your hands face away from your body.
- Slowly lower back to the start position.
Beginner: 2 x 5 reps
Intermediate: 4 x 5 reps
Advanced: 5 x 5 reps
33. Lateral raise
Area trained: Shoulders
Technique:
- Stand with your feet hip-width apart, holding a dumbbell in each hand by your sides with your palms facing each other.
- Keeping a slight bend in the elbows, lift your arms out to the sides to shoulder height.
- Slowly lower back to the start.
Beginner: 2 x 5 reps
Intermediate: 3 x 10 reps
Advanced: 4 x 10 reps
34. Resistance band internal rotation
Areas trained: Shoulders, upper back
Technique:
- Attach a resistance band to a sturdy object at elbow height. Stand side-on to the band and grasp it with the hand closest to the band.
- Position your elbow close to your side with your forearm pointing away from your body.
- Keeping your elbow by your side throughout, pull the resistance band across your body.
- Slowly release it back to the start position.
Beginner: 2 x 10 reps
Intermediate: 3 x 15 reps
Advanced: 4 x 15 reps
35. Overhead medicine ball throw
Areas trained: Shoulders, core
Technique:
- Stand with one foot in front of the other, slightly wider than hip-width apart.
- Hold a medicine ball overhead, leaning back slightly.
- Engage your stomach muscles and bring your body forward as you throw the medicine ball as far as you can.
Beginner: 2 x 5 reps
Intermediate: 3 x 8 reps
Advanced: 4 x 10 reps
Quick tip: Try doing this exercise with a partner who can catch the ball.
Best shoulder workouts for weight loss:
Sculpt your arms: at-home superset dumbbell workout
Best chest exercises & workouts for weight loss
Incorporating different chest exercises into your workout routine is guaranteed to keep your bust perky. Most chest exercises also work your rear upper arms (those pesky bingo wings) and shoulders, so they’re great moves to include in a timesaving workout. If you’re in the gym and the free weights are busy, head to the pec deck or bench press instead.
Remember – the Iigaments in your breasts are not elastic, so always wear a sports bra!
36. Wide press-up
Areas trained: Chest, rear upper arms
Technique:
- Start in the plank position with hands wider than shoulder- width apart.
- Bend your elbows and lower your chest to the floor, keeping your body in a straight line throughout.
- Push up through your arms.
- If you’re a beginner, use a modified press-up position on your knees.
Beginner: 2 x 10 reps
Intermediate: 3 x 15 reps
Advanced: 4 x 20 reps
Quick tip: Keep your stomach engaged
37. Stability ball fly
Area trained: Chest
Technique:
- Lie on your back on a stability ball holding a dumbbell in each hand and edge forward until just your upper back and neck are supported.
- Extend your arms towards the ceiling, keeping a slight bend in your elbows, palms facing in.
- Open your arms until the weights are in line with your shoulders, keeping your core tight.
- Return to the start position.
Beginner: 2 x 5 reps
Intermediate: 3 x 10 reps
Advanced: 4 x 10 reps
38. Clap press-up
Areas trained: Chest, rear upper arms
Technique:
- Start in a modified press-up position on your knees with your hands slightly wider than shoulder-width apart.
- Bend your elbows and lower your chest to the floor, keeping your body in a straight line throughout.
- Explosively push up through your arms and clap. Quickly catch yourself and immediately lower yourself down into the next repetition.
- If you find the move too easy, start in a full press-up position on your toes.
Beginner: 2 x 5 reps
Intermediate: 3 x 8-10 reps
Advanced: 4 x 10 reps
39. Decline press-up
Areas trained: Chest, rear upper arms
Technique:
- Start in the plank position with your feet resting on a bench.
- Bend your elbows and lower your chest to the floor, keeping your body in a straight line throughout.
- Push up through your arms.
Beginner: 2 x 5 reps
Intermediate: 3 x 10 reps
Advanced: 4 x 15 reps
Quick tip: Make sure your hips don’t sag
40. Medicine ball transfer press-up
Areas trained: Chest, rear upper arms
Technique:
- Start in the plank position with a slight bend at the elbow in one arm and your other hand on a medicine ball.
- Slowly bend your arms to lower your chest towards the ground, keeping your body in a straight line throughout.
- Lower your body as far as possible without losing form, then push back up through your arms to the start position.
- Roll the ball to the other hand and repeat the move on the opposite side for the next repetition.
- If you’re a beginner, start in a modified position on your knees.
Beginner: 2 x 10 reps
Intermediate: 3 x 12 reps
Advanced: 4 x 14 reps
Best chest workouts for weight loss:
How to tone your chest and arms: dumbbell exercises
Best arm exercises & workouts for weight loss
To get sexy, sculpted arms you need to work both your biceps and triceps…
41. Tricep press-up
Area trained: Rear upper arms
Technique:
- Start in the plank position with your hands directly under your shoulders.
- Bend your elbows and lower your chest to the floor, keeping your body in a straight line throughout. Ensure that your upper arms and elbows stay close to your body and don’t point outwards.
- Push up through your arms.
- If you’re a beginner, use a modified position on your knees.
Beginner: 2 x 5 reps
Intermediate: 3 x 10 reps
Advanced: 4 x 15 reps
42. Alternating hammer curl
Area trained: Front upper arms
Technique:
- Stand with your feet hip-width apart, holding a dumbbell in each hand with your arms extended to the floor and palms facing each other.
- Slowly lift your right arm up to your shoulder, keeping your elbow by your side throughout.
- Slowly lower the weight back to the start position and repeat with your left arm. This is one rep.
Beginner: 2 x 5 reps
Intermediate: 3 x 5 reps
Advanced: 4 x 5 reps
43. Lying tricep extension
Area trained: Rear upper arms
Technique:
- Lie on your back, holding a dumbbell in each hand, arms extended and palms facing each other.
- Lower your arms towards the floor, keeping your upper arms still.
- Slowly lift back to the start position.
Beginner: 2 x 5 reps
Intermediate: 3 x 10 reps
Advanced: 4 x 10 reps
Quick tip: Keep your shoulders still throughout.
44. Resistance band bicep curl
Area trained: Front upper arms
Technique:
- Stand with your feet hip-width apart and one foot in front of the other, with a resistance band looped under the front foot.
- Hold the band with arms extended to the floor and palms facing forward, keeping a little tension in the band.
- Curl your arms up until your hands reach your shoulders, keeping your elbows by your sides throughout.
- Slowly lower your arms back to the start position.
Beginner: 2 x 5 reps
Intermediate: 3 x 10 reps
Advanced: 4 x 10 reps
45. Staggered hands press-up
Areas trained: Rear upper arms, chest
Technique:
- Start in the plank position, with one hand directly under your shoulder and the other close to your hip.
- Slowly bend your arms to lower your chest towards the ground, keeping your body in a straight line throughout.
- Lower your body as far as possible without losing form, then push up through your arms to the start position.
- Alternate your arms for each set. If you’re a beginner, try using a modified press-up position on your knees.
Beginner: 2 x 5 reps
Intermediate: 4 x 10 reps
Advanced: 6 x 10 reps
Best arm workouts for weight loss:
6 best exercises to tone your upper arms fast
10 minute Pilates arm workout for women
Best full body exercises & workouts for weight loss
These best exercises for weight loss will supercharge your calorie burn while toning your body from top to toe!
46. Press-up burpee
Areas trained: Thighs, bottom, core, chest, rear upper arms
Technique:
- Begin in the plank position, shoulders over your hands, tummy tight and your body in a straight line from shoulders to feet.
- Lower your chest to the floor, performing a press-up. Straighten your arms and return to the
plank position. - Jump your feet towards your hands then jump straight up, taking your arms overhead.
- Land softly and squat down, placing your hands either side of your feet, then jump your feet back into the plank position. This is one rep.
Beginner: 2 x 6-8 reps
Intermediate: 3 x 10 reps
Advanced: 4 x 15 reps
47. Push press
Areas trained: Thighs, shoulders, core
Technique:
- Stand with your feet hip-width apart, holding a barbell across your chest with your arms close to your body, palms facing forward.
- Bend your hips and knees to squat down until your thighs are almost parallel to the floor then extend your legs to stand upright while pressing the barbell overhead.
- Slowly lower back to the start position.
Beginner: 2 x 5 reps
Intermediate: 3 x 10 reps
Advanced: 4 x 10 reps
Quick tip: Keep your tummy tight throughout.
48. Kettlebell swing
Areas trained: Thighs, bottom, stomach, core, shoulders, back
Technique:
- Stand with your feet wider than shoulder-width apart and toes pointing slightly outwards. Hold a kettlebell with an overhand grip.
- Squat down and hinge forward at the hips to swing the kettlebell back through your legs, keeping a natural arch in your back. Without stopping, extend your hips while swinging the kettlebell up.
- Allow it to swing back down and repeat in a continuous movement.
Beginner: 2 x 10 reps
Intermediate: 3 x 20 reps
Advanced: 4 x 30 reps
49. Turkish get-up
Areas trained: Thighs, core, shoulders, stomach
Technique:
- Lie on the floor on your back, holding a kettlebell directly over your chest with your right hand, arm extended towards the ceiling.
- Roll onto your left side, taking your right leg across your left. Prop yourself up with your left forearm.
- Straighten your left arm so your hand is supporting your upper body and rise up onto your right foot and left knee, still holding the kettlebell up.
- Use your arm to support your weight as you stand up, right foot first, with the kettlebell still overhead.
- Change sides with each set.
Beginner: 2 x 2-3 reps
Intermediate: 4 x 5 reps
Advanced: 6 x 5 reps
50. Shovel pick-up
Areas trained: Thighs, bottom, core, sides of stomach
Technique:
- Load a barbell on the left side only and place it on the floor in front of you.
- With your feet hip-width apart, squat down and grasp the bar. Use an underhand grip with your left hand and an overhand grip with your right.
- Keeping your arms straight and the bar close to your body, extend your hips and legs to stand upright.
- Now slowly rotate your body, bringing the barbell to your right side. Slowly reverse the movement back to the start position, lowering the barbell to the ground.
- Change sides with each set.
Beginner: 2 x 5 reps
Intermediate: 4 x 5 reps
Advanced: 6 x 5 reps
Best full body workouts for weight loss:
Kettlebell workout: full body circuit for women
Full body dumbbell workout for women
MetCon: full-body strength training & cardio workout
Related content:
- Exercise to lose belly fat: 25 best exercises & workouts
- Ab workouts for women
- What are the best cardio exercises for weight loss?
Head over to Men’s Fitness to discover the best dumbbell exercises for every body part.
