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

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

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

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

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques, Lower Back, Rectus Abdominis
auxiliary muscles:Trapezius, Hand Flexors, Glutes, Hand Extensors, Quadriceps, Deltoids, Hamstrings
required:Kettlebells (2) / Dumbbell / Dumbbells (2) / Kettlebell
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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Push Press

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Triceps, Trapezius, Quadriceps
required:Barbell
optional:Squat Rack / Squat Stand
level:Hard
type:Strength, Cardio
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