Full-body Strength Exercises For Weight Loss

1. Dumbbell Split Squat

He suggests using dumbbells instead of a barbell for safety and to maximize the muscle-building and fat-burning potential of the exercise.

Dumbbell Split Squat

Both ankles should be placed together. Maintain moderate dumbbells at your sides.

2. Barbell Hip Thrust

This is predominantly a glute exercise, and "the glutes are a big muscle," as explained by Bowling.

Barbell Hip Thrust

While seated on the ground with your legs extended, lean your back against a sturdy settee.

3. Push-Up

This total-body bodyweight exercise targets the upper body and abdominal muscles by using your body as resistance.


Maintain a core contraction toward the spine throughout the movement.

4. Squat to Overhead Press

Return to standing by driving through your heels while simultaneously thrusting the dumbbells overhead.

Squat to Overhead Press

Maintain a core contraction toward the spine and a chest elevation.

5. Kettlebell Swing

Swinging the kettlebell is an exercise for "stimulating the most muscle in the shortest amount of time.

Kettlebell Swing

Place your legs slightly farther apart than hip-width. Your heels should point outwards slightly.

6. Burpee

You can also progress to the complete exercise through beginner-friendly modifications.


Slowing down and concentrating on mastering each component of burpees if you dislike them.

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