Losing weight can be quite a challenge, whether it's for health improvement or achieving a beach-ready body for the summer. To effectively burn fat and achieve a leaner physique, a combination of sustained caloric deficit, a healthy lifestyle, and the right exercises are crucial. In this article, you'll discover the eight exercises that are all you need to lose 20 pounds.

For weight loss clients, I highly recommend incorporating resistance training with traditional weight exercises. This approach offers excellent results as it not only builds muscle but also boosts metabolism and enhances performance in both athletic and daily activities. While aerobic exercises have their own benefits, resistance training proves to be more effective as a component of a weight loss strategy.

Here's the list of the only eight exercises you need to focus on to achieve your 20-pound weight loss goal. Aim to perform each exercise for 12 to 15 repetitions, take a 60-second rest between sets, and repeat the routine for three sets. It's advisable to complete this routine at least twice a week, distributing the workouts across two or more sessions. Remember, consistency is key. Alongside your workout routine, maintain a high-protein diet that puts you in a caloric deficit, ensuring you shed fat and sustain your weight loss achievements. With dedication and these eight essential exercises, you'll be on your way to a healthier, fitter you.

Sure! Let's dive deeper into each of the eight exercises, providing more details and information to help you understand their benefits and proper execution.

1) Barbell Back Squats:

The barbell back squat is a foundational exercise known for its ability to target multiple muscle groups simultaneously. It primarily focuses on the quadriceps, hamstrings, and glutes while also engaging the lower back, core, calves, and even the upper back and shoulders for stability.

How to Perform Barbell Back Squats:

  • Start by positioning a barbell at shoulder level on a squat rack. Set the safety pins just above waist level if available.
  • Stand under the bar, letting it rest on your upper traps. Grip the bar with both hands, palms facing forward, and step back to clear the rack.
  • Lower your body by bending at the hips and knees, keeping your torso upright. Push through the full foot (not just the heels) to return to the starting position.
  • Perform each repetition with controlled movements, aiming for 12 to 15 reps per set, and rest for about 60 seconds between sets.
  • Incorporate this exercise at least twice per week into your routine for best results.

2) Walking Lunges:

Walking lunges are a dynamic lower-body exercise that not only targets the quadriceps, hamstrings, and glutes but also improves balance and stability. For an added challenge, you can hold dumbbells in each hand.

How to Perform Walking Lunges:

  • Stand tall with your feet hip-width apart.
  • Step forward with your right foot and lower your body into a lunge position, ensuring your right knee is directly above your right ankle.
  • As you lower your left knee, slightly rotate your left foot inward for optimal biomechanics.
  • Push through the full foot of your right leg to stand back up, bringing your left foot forward to meet the right.
  • Continue alternating legs and perform the exercise for the target number of repetitions.

3) Reverse Grip Pull-ups:

Pull-ups are an excellent bodyweight exercise for building upper-body strength. The reverse grip variation primarily targets the lats, biceps, and shoulders, helping you develop a well-defined upper body.

How to Perform Reverse Grip Pull-ups:

  • Grab the pull-up bar with both hands, palms facing toward you, slightly wider than shoulder-width apart.
  • Hang onto the bar with your arms fully extended.
  • Pull yourself up by bending your elbows, focusing on squeezing your shoulder blades together.
  • Lower yourself back down with control, fully extending your arms.
  • Aim for 8 to 12 repetitions per set, and challenge yourself to progress over time.

4) Deadlifts:

Deadlifts are a fundamental compound exercise that targets the posterior chain, including the hamstrings, glutes, lower back, and traps. It also engages the quadriceps, core, and forearms.

How to Perform Deadlifts:

  • Stand with your mid-foot under the barbell and feet hip-width apart.
  • Bend at your hips and knees, grasping the bar with a shoulder-width grip.
  • Lift your chest up and straighten your back, then stand up with the weight until your hips are fully extended.
  • Lower the bar to the floor with controlled movements, focusing on proper form throughout the exercise.

5) Bench Presses:

The bench press is a classic upper-body exercise that primarily targets the pectoral muscles (chest) and triceps. It also works the deltoids, upper back, and forearms.

How to Perform Bench Presses:

  • Lie flat on your back on a bench with your feet flat on the floor.
  • Grab the barbell with a grip slightly wider than shoulder-width, palms facing away from you.
  • Lower the bar to your chest by bending your elbows and shoulders.
  • Push evenly through both hands until your arms are fully extended.
  • Aim for 8 to 12 repetitions per set and ensure proper form and control throughout the movement.

6) Bent-Over Rows:

Bent-over rows are an effective upper-body pulling exercise that primarily targets the lats and rhomboids. They also engage the biceps, lower back, and traps.

How to Perform Bent-Over Rows:

  • Stand with feet shoulder-width apart and hold a barbell with an overhand grip.
  • Bend at your hips and knees, lowering your torso until it's almost parallel to the floor.
  • Pull the bar to your upper abs, retracting your shoulder blades as if you are crushing a piece of fruit in your armpit.
  • Lower the bar with control to the starting position, fully extending your arms.
  • Aim for 10 to 12 repetitions per set and maintain proper form throughout.

7) Overhead Presses:

The overhead press is an excellent shoulder exercise that primarily targets the deltoids (shoulder muscles). It also works the triceps, upper pectorals, and core.

How to Perform Overhead Presses:

  • Stand with your feet shoulder-width apart, and hold a barbell at shoulder level with your palms facing forward.
  • Brace your core and push the bar straight up until your arms are fully extended overhead.
  • Avoid shrugging throughout the range of motion to keep the focus on the shoulders.
  • Lower the bar back to shoulder level in a controlled manner and repeat for the target repetitions.

8) Glute Bridges:

Glute bridges are a fantastic exercise to target the glutes and hamstrings while also engaging the lower back and core, improving overall hip muscularity.

How to Perform Glute Bridges:

  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  • Push through your heels to lift your hips off the floor, squeezing your glutes at the top of the movement.
  • Lower your hips back to the starting position with control and repeat for the target number of repetitions.
  • For added challenge, you can place a weight plate or resistance band across your hips.

Incorporate these eight exercises into your workout routine and aim for a minimum of two sessions per week. As you progress, consider increasing the intensity, resistance, or repetitions to continue challenging your body and achieving your weight loss goals effectively. Always prioritize proper form and consult with a fitness professional if you're new to these exercises or have any health concerns. With dedication and consistency, you'll be well on your way to transforming your body and improving your overall fitness level.

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