* Stretching exercises are not included in this list!

Weight Loss Exercises / Fat Burning At Home

Swings with Kettlebell

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Hamstrings
auxiliary muscles:Hand Flexors, Teres Muscles, Hand Extensors, Deltoids, Latissimus Dorsi, Quadriceps, Trapezius, Lower Back, Calves
required:Dumbbell / Kettlebell / Backpack / Medicin Ball
level:Normal
type:Strength, Plyometrics, Cardio
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Thruster With Barbell

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Deltoids, Quadriceps, Hamstrings, Glutes
auxiliary muscles:Triceps, Hand Flexors, Hand Extensors, Pectoralis Major, Serratus Anterior, Lower Back, Adductors
required:Barbell
optional:Squat Rack / Squat Stand
level:Hard
type:Strength, Cardio
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Thruster With Dumbbells

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes, Trapezius, Deltoids
auxiliary muscles:Adductors, Triceps, Hand Flexors, Hand Extensors, Pectoralis Major, Serratus Anterior, Lower Back
required:Dumbbells (2) / Kettlebells (2)
level:Hard
type:Strength, Cardio
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Side Step-up

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Abductors, Glutes, Quadriceps
auxiliary muscles:Adductors, Calves
required:Seat / Bench
optional:Backpack, Medicin Ball, Dumbbells (2), Kettlebells (2)
level:Normal
type:Strength, Cardio
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Farmer’s Walk

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hand Flexors, Hand Extensors, Trapezius
auxiliary muscles:Calves, Biceps, Lower Back, Deltoids, Quadriceps, Hamstrings
required:Dumbbells (2) / Kettlebells (2) / Backpack
level:Normal
type:Strength, Cardio
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Bent Over Twist With Broomstick

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Obliques
auxiliary muscles:Rectus Abdominis, Glutes
required:Broomstick / Barbell
level:Normal
type:Strength, Cardio
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Kayaking

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Teres Muscles, Rectus Abdominis, Obliques, Latissimus Dorsi, Trapezius
auxiliary muscles:Lower Back, Biceps, Triceps
required:EZ Bar / Broomstick / Barbell
optional:Seat, Bench
level:Normal
type:Cardio
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Swing With Dumbbell, Single-Arm

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps
auxiliary muscles:Adductors, Abductors, Latissimus Dorsi, Trapezius, Deltoids, Rectus Abdominis, Obliques
required:Dumbbell / Kettlebell
level:Normal
type:Strength, Cardio
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Walk-out With Exercise Ball

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Deltoids, Rectus Abdominis, Obliques
auxiliary muscles:Hamstrings, Glutes, Triceps, Pectoralis Major, Trapezius
required:Exercise Ball
level:Hard
type:Strength, Cardio
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Bicycle

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques
auxiliary muscles:Quadriceps
required:Nothing
optional:Fitness Mat, Weight Cuffs
level:Normal
type:Strength, Cardio
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