* 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:Latissimus Dorsi, Deltoids, Trapezius, Quadriceps, Hand Flexors, Lower Back, Hand Extensors, Teres Muscles, Calves
required:Dumbbell / Kettlebell / Backpack / Medicin Ball
level:Normal
type:Strength, Plyometrics, Cardio
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Thruster With Barbell

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

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes, Quadriceps
auxiliary muscles:Calves
required:Towel
optional:Kettlebells (2), Backpack, Dumbbells (2)
level:Normal
type:Strength, Cardio
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Farmer’s Walk

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hand Extensors, Trapezius, Hand Flexors
auxiliary muscles:Calves, Lower Back, Deltoids, Biceps, Quadriceps, Hamstrings
required:Backpack / Dumbbells (2) / Kettlebells (2)
level:Normal
type:Strength, Cardio
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Side Step-up

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

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Adductors, Glutes
auxiliary muscles:Lower Back, Abductors
required:Nothing
level:Normal
type:Strength, 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:Kettlebell / Dumbbell
level:Normal
type:Strength, Cardio
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Alternating Dumbbell Swings

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Rectus Abdominis, Obliques
auxiliary muscles:Quadriceps, Hand Flexors, Deltoids, Hamstrings, Hand Extensors, Glutes, Trapezius
required:Dumbbell / Dumbbells (2) / Kettlebell / Kettlebells (2)
level:Normal
type:Strength, Cardio
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Bent Over Twist With Broomstick

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