The Best Calorie-Torching Exercises to Lose Weight
We turned to Kaili Stevens from Rise by We to create a calorie-torching, full-body workout routine that will get you into shape quick.
Dumbbell dead lifts
You’re getting back on track by eating right—make sure you include these healthy, nutritionist-recommended foods. But you could use a workout that maximizes calorie burn, right? Kaili Stevens from Rise by We has created this calorie-torching, full-body workout routine exclusively for Reader’s Digest. “All of these moves require multiple muscle groups to work together, which will help you burn a lot of calories and body fat since they require a ton of energy—even after a few reps, your heart rate will spike,” says Stevens. “These moves are more effective for weight loss than single isometric movements that only target one muscle zone.” For each of the exercises, do three sets of eight repetitions each, with a short rest between each set.
Dumbbell dead lifts: Use kettlebells or dumbbells you consider a challenge to lift; start with your feet shoulder-width apart. Hinge forward at the hips, and pick up the weights with a soft grip. Keeping a horizontal back and knees soft, stand tall without locking your knees. When you lift, actively tighten your glutes, and emphasize lifting your chest.
Dumbbell goblet squats
Choose a lighter weight for your abilities and hold it with both hands near your chest; feet slightly wider than shoulder-width. Keep your back straight as you sit into a squat position. Aim to squat low—if you can, have your hamstrings touch your calves. Then push with the heels, engage your abs, and keep your spine straight into standing position.
Bent over row
Choose a weight that is a mid-level challenge for you; start with your feet slightly wider than shoulder-width apart. Hinge forward from the hips keeping your back straight, and grasp the weights with a soft grip. Keeping a horizontal back and your knees soft, pull the weights toward your chest and bring your elbows up to your sides. Slowly return the weight to a position below your knees and repeat. Make sure you’re not committing any of these weight-lifting mistakes!
Dumbbell single arm snatch
Choose a weight that is a mid-level challenge for you; start in a squat with your feet slightly wider than shoulder-width apart. Keeping your back straight and chin up, grasp the weight with your right arm and prepare for an explosive movement. As you drive up from the heels, use power from your hips and legs to lift the dumbbell to your chin, right elbow extended to your side, and then overhead. After eight reps, switch arms and repeat; that’s one set. Checkout these other effective dumbbell moves.
Choose weights that are a medium to heavy challenge for you, and hold them at your sides, feet shoulder-width apart. Take a big step forward with your left leg keeping your ankle and knee in line. Now sink your hips down (keeping them parallel) toward the ground by bending your right knee into a 90-degree angle. Return to standing by pushing through your right foot, and take care to keep your head up, spine straight, and eyes forward throughout. After eight reps with your left leg, do eight with your right leg; that’s one set.
Support yourself in a plank position on kettlebells that are a light to medium challenge for you—your arms should be straight, hands under your shoulders; your back, hips and legs should form a straight line to your feet. Spread your feet slightly wider than shoulder-width apart, keeping your toes engaged and rooted on the floor. (For a less-challenging version, you can plank with your knees on the ground.) Tighten your navel toward your spine and pull lift the weight with your left arm, aiming your elbow toward the ceiling; allow your torso to rotate, but keep your hips in alignment. Slowly return the weight to the ground, then repeat on your right side. Do eight lifts per side for one set.
Bent over lateral raise
Choose weights that are a light to medium challenge for you in each hand, feet slightly wider than shoulder-width apart. Hinge forward from your hips, keep your back straight, and let the weights hang below your shoulders. Keeping a flat back and soft knees, raise your elbows out to your sides and bring the weights up to shoulder level. When you’re not working your core, try these 23 tricks for flattening your belly without exercise.
Choose a weight that is a light to medium challenge for you, and sit on the ground, knees bent. Hold the weight in front of your face and lean back; lift your feet off the ground and balance on your rear. (For a less-challenging version, keep your heels on the ground.) Now twist your torso to the left keeping the weight in front of your face. Return the weight to center, and then from the center to the right. Note: It’s important to avoid a weight that is too heavy because it can put stress on your lumbar spine. Do 12 reps for each set. Looking for more? Try these at-home workout moves.