* Stretching exercises are not included in this list!

Weight Loss Exercises / Fat Burning At Home

Slingshot With Kettlebell

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques
auxiliary muscles:Pectoralis Major, Lower Back, Hamstrings, Glutes
required:Kettlebell
level:Easy
type:Cardio
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Swings with Kettlebell

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

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

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

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Calves, Glutes
auxiliary muscles:Shins
required:Nothing
optional:Weight Cuffs
level:Normal
type:Plyometrics, Cardio
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Toe Taps / Box Jump March

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Calves
auxiliary muscles:Rectus Abdominis, Hamstrings, Adductors, Abductors
required:Bench / Seat / Medicin Ball / Stool
optional:Weight Cuffs, Dumbbells (2)
level:Easy
type:Plyometrics, Cardio
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Plank With Leg Sweep / Rotational Mountain Climber

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Rectus Abdominis, Obliques
auxiliary muscles:Hamstrings, Adductors, Abductors, Trapezius, Lower Back
required:Nothing
optional:Weight Cuffs, Seat, Bench, Exercise Ball
level:Normal
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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Kayaking

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