* Stretching exercises are not included in this list!

Weight Loss Exercises / Fat Burning At Home

Swings with Kettlebell

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

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes, Trapezius, Deltoids, Quadriceps
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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Reverse Sliding Lunge

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

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

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes
auxiliary muscles:Adductors, Abductors, Latissimus Dorsi, Trapezius, Deltoids, Rectus Abdominis, Obliques
required:Dumbbell / Kettlebell
level:Normal
type:Strength, Cardio
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Alternating Dumbbell Swings

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Calves, Glutes
auxiliary muscles:Triceps, Hand Flexors, Lower Back, Deltoids, Rectus Abdominis, Adductors
required:Jump Rope
optional:Weight Cuffs
level:Easy
type:Plyometrics, Cardio
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