Weight Loss Exercise Programs
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Our aim is to show you proven, effective and simple exercises to burn fat and at the same time tone and build muscle. In less than a month you will feel healthier, look leaner, and have so much more energy. You wont know yourself!
We have gathered the best weight loss exercises, tips and advice from the experts in the field. You will find on the different pages in this site heaps of ways to burn fat of fast and lose weight safely - learn about you optimal heart rate workout threshold, learn about safe ways to gradually build up an exercise program and learn exercise motivation methods so you dont give up.
The key is to have a plan, and follow it consistently. Results will follow. We will show you the plan.
Choose the program that suits your needs
Beginner
Just starting an exercise program
Intermediate
Reasonably fit, but have not done any intense exercise for a while
Advanced
Already physically active and looking for different exercise programs
Choose a subject
Beginners Exercise Workout Program - with descriptions of the exercises and a video demonstration
Benefits of Daily Physical Exercise
The secret to Weight Loss Success
Plan Your Personal Exercise Program
What are the benefits of Exercise?
Exercise program for beginners - Beginners workout routine
Body Weight Circuit Training Routine - By Craig Ballantyne of Turbulence Training, a world-renowned Certified Strength and Conditioning Specialist (CSCS). - Check out the video below that demonstrates each exercise so you can see exactly how to do it.
Body weight circuit training is great because you dont need any equipment. We will focus on 3 upper body exercises and six lower body exercises to get a complete body workout
Wide Squat
Spread you legs and extend your arms in a Y position above your head. Squat down by pushing your hips back, so your thighs are parallel with the ground. Be careful not to raise your heels off the ground. Do 15 wide squats, or reps. When you get stroger, hold at the bottom of the squat and tense your muscles to really fatigue your legs.
Push ups
Lying on the ground, stomach down, put your hands next to your shoulders. Slowly raise you body off the ground, trying to keep your whole body straight. For beginners, raise your body from you knees instead of feet, reducing the work on the arms. Do 15 reps. Again for beginners, if you cant do the 15 in a row, break it down to 5 pushups at a time.
The lunge
From a standing position, step forward with a large step and lower your body. Do 12 to 15 reps for each leg.
Decline pushup
This is a harder version of the original pushup because you have more stress on the arms. To do the decline pushup, get a bench or chair. Place your toes pointing down on the bench and assume a pushup position. Lower your body toward the floor and return to the start position. Do 15 reps.
Jumping Jacks
From the standing position with your arms by your side jump up. As you jump, spread your legs and raise your arms in a circular motion from your sides to meet above your head. The second part of the jumping jack routine is to jump, returning to the standing position with your arms by your sides. Do 60 reps.
Mountain Climbers
Assume the pushup position. Bring your right knee towards your chest and return to the starting position. Repeat with your left leg. Do 15 reps for each side.
This bodyweight circuit is a great way to exercise without any equipment, in order to boost your metabolism and burn fat. Just remember to monitor your body, so that you dont over exercise, or you may end up putting on weight when you stop, rather than losing the weight!
If you want to start an free exercise workout program for beginners try these free weight loss exercise workout programs for beginners
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Free Weight Loss Exercise Program ReportTo help you start an effective weight loss exercise program, here is a Free 4 week Workout Program that does not require any equipment. Craig Ballantyne, a world-renowned Certified Strength and Conditioning Specialist (CSCS), and author has developed a revolutionary new fat loss system called Turbulence Training", which was designed specifically to help busy men and women such as students, executives and parents with young children to get the most results in the least amount of time. Turbulence Training is scientifically proven, it is endorsed by elite trainers and top fitness magazines, and has been used by thousands of men and women for fat burning as well as strength training muscle and improving your health and energy levels at the same time. As well as getting this valuable report, I will include my fat loss newsletter with proven weight loss exercises and tips to burn that fat off forever! I Hate Spam! I comply with the Can Spam Act - Your email address is confidential and will never be released to a 3rd party. |
For the intermediate weight loss exercise program, we will increase the intensity of the workout, to increase the number of calories burned and accelerate the fat burning effect. There is a video demonstration of each exercise, below. - OK, lets get into it!
Make sure that you do a complete exercise warm up.
Pushups
Start by lying face down on the floor. Place your arms next to your sholders. Push up, keeping your body straight. Lower. Repeat 15 times.
Lying Fly
Grab two dumbbells. Lie on the floor, facing upwards. Keeping your arms straight raise the dumbbells to meet above your chest. Lower slowly and hold just above the ground. Repeat 15 times. Try to keep a little bend in your elbow so as not cause an injury. Do 15 lying flys.
Sholder press
Start with the dumbbells at about ear level. Raise the dumbbells above your head and lower again. Do 15 reps.
Dumbbell laterals
With both arms pointing towards the ground, hold the dumbbells in front of you. Raise the dumbbells in a circular motion until your arms are parallel with the floor. Hold, then return to the starting position. Do 15 dumbbell lateral extensions.
Seated tricep extension
From a seated position, hold 1 of the dumbbells above your head with both hands. Make sure the weight is not too heavy. Lower the dumbbell behind your back, keeping the upper arm as vertical as possible. If you find this too easy, you could use one arm instead of two. Do 15 seated tricep extensions.
Lying tricpes extension
Lie down on the floor, facing upwards, holding a dumbbell in each hand, with arms extended towards to ceiling. Lower the dumbbells towards your head while trying to keep your upper arms as still as possible. Return to the starting position. Do 15 lying tricep extensions.
Lying dumbbell pullover
Start lying on the floor, holding a dumbbell in each hand with palms facing your feet. Lower the dumbbells to the floor above your head. Dont let the dumbbells touch the floor to keep tension on your muscles. Return to the starting position. Do 15 lying dumbbell pullovers.
One armed row
Put your left knee on a chair, lean forward and support your body with your left arm on the chair. Hold a dumbbell in your right hand. Lift the weight by raising your elbow toward the ceiling. Hold. Return to the start. Do 15 reps.
Dumbbell bicep curl
Either standing or seated, hold a dumbbell in each hand, lowered toward the floor. Raised the right dumbbell toward your chest while keeping your upper arm relatively still. Start with your palms facing your sides, then curl the dumbbell as you raise it so your palm faces your chest. Repeat with the left dumbbell. Do 15 dumbbell bicep curls.
Dumbbell squats
Holding the dumbbells by your sides, bend at the knees and lower your body until your thighs are perpendicular with the ground. Try to push your hips back as your lower, so your knees dont extend over your toes. Hold, then return to the starting position. Do 15 dumbbell squats.
Dumbbell lunge
From a standing start holding the dumbbells to your sides, step forward and lower your hips. Stepo back and return to the standing position. Do 15 dumbbell lunges.
Stiff Legged Deadlift
From a standing position with the dumbbell held in front of your thighs, bend forward from the waist. Lower the dumbbells to your knees, then return to the standing position. Keep your legs straight with a slight bend in the knees. If you have any sort of back problems, bend your knees to take the pressure off your back. Do 15 stiff legged deadlifts.
Lying bridge
Lie on the floor, face up, with your feet in a chair. Raise your waist toward the ceiling, hold, then return. Do 15 lying bridge raises.
Crunches or sit ups
Lie on the floor with your legs bent at the knees at 90 degrees. Raise your upper torso off the floor, hold, then lower. Do 20 to 30 sit ups.
Advanced Weight Loss Exercise Program
Make sure that you do a complete exercise warm up.
Butt Kicks
As you jog, flick your rear leg backwards towards your butt. Alternate legs as you jog forward. Do this for 100 meters.
Walking Lunge with twist of torso
Start in the standing position. Take a large step forward and lower your hips. After you have reached the full linge position twist your upper body toward the side of the outstreached leg. Twist back to the front and return to the upright starting position. Repeat the walking lunge with the other leg. Keep the knee of the outstreached leg behind your toes to reduce the stress on your knee. Do the walking lunge for 100 meters.
Jumping Jacks
From a standing position with your hands by your sides, jump up and spread your legs, while at the same time swinging your arms up above your head so they meet. The second part of the jumping jack is to jump up, bring your legs together and return your arms to your sides. Do 10 jumping jacks.
High Plank
Start in the push up position, with your hands shoulder width apart, and your back as straight as possible. Hold for 15 seconds.
High Plank with Knees to Elbows
Start in the push up position, as above. Bring your right knee towards your chest, hold and return. Alternate legs. Do 10 reps.
Mountain climbers exercise
From the push up position, bring your right knee towards your chest. Then return your right leg to the starting position like the exercise above, but this time bring your left knee forward. Repeat this 10 times, so your legs cross in the same movement. Check the video for a demonstration.
Pushups
Do 10 reps.
Jumping Jacks
Do 10 reps.
Side shuffle
From a standing position, move your right leg to the right, followed by your left leg. Repeat 10 times. After the 10th shuffle, bend at the waist and touch the ground by your right foot. Then do the side shuffle exercise to the left 10 times. Check the video for a demonstration.
Walking Lunge
Do the walking lunge for 50 meters.
Walking Lunge with Shoulder Press
As you do the walking lunge, raise your arms straight up (starting with your upper arms at right angles to your body, and your lower arms straight up). Return to the starting position and repeat with the other leg. Do the walking lunge with shoulder press for 50 meters.
Jog
Jog for 50 meters.
Butt Kicks
Do Butt kicks for 50 meters.
High Jogs
As you jog, bring your knees up high on the forward leg. Do the high jogs for 50 meters.
High Plank
Do for 15 seconds.
High Plank with Knees to Elbows
Do 10 reps.
Mountain Climbers
Do 15 seconds.
Push Ups
Do 5 push ups.
Jog
Jog 100 meters.
Butt Kicks
Do Butt kicks for 50 meters.
High Jogs
Do High Jogs for 50 meters.
Side shuffle
Do the side shuffle for 10 meters to the right with a side lunge. Repeat to the left. Do the side shuffle for 20 seconds.
Side Lunge with Arms Raised
From a standing position with your arms raised striaght out in front of you, move your right foot to your right and lower your hips. Return to the standing position. Do 5 reps then repeat for your left leg.
High Plank
Do high plank for 10 seconds.
For a complete demostration of every exercise and the whole weight loss exercise program, check out this video demonstration
Try the weight loss exercise programs above and watch the pounds drop off! Remember that consistency is the key to any successful weight loss exercise program.
Always consult a qualified medical practitioner before starting any exercise program.
Weight loss Exercise Program - Free Articles
To help you with your weight loss goals I am going to start a library of informative articles. Keep coming back to check out the latest article.
exercise information for beginners
