7 Best Exercises for Weight Loss is an easy to follow program with exercises designed to target fat loss. Grab your dumbbells, and get started. You can perform this workout up to four times per week to rev up metabolism, burn calories, and start to melt those extra pounds and inches. So get started for some weight loss..

Equipment Needed: Interval timer (Gymboss is a free downloadable app), light-medium dumbbells (5-10 lbs)

What to Do: Perform each exercise for 45 seconds and rest 15 seconds after each one. For maximum fat burning results, perform this workout 3 to 4 times per week on non-consecutive days.

Beginner’s Level: 2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds


1. Bicep Curls
2. Burpees
3. Dumbbell Squat Jumps
4. Bicycles
5. Renegade Dumbbell Row
6. Run in Place with High Knees
7. Kickbacks


1.Bicep Curls

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Here are the steps to performing the Bicep Curl:

1) Stand with feet hip distance apart arms fully extended with a slight bend in elbow

2) Bring weights in towards shoulders to complete bicep curl, lower slowly back to start.


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Here, Donavanik shares step-by-step tips on how to do a burpee .

  1. Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
  2. Push your hips back, bend your knees, and lower your body into a squat.
  3. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto them.
  4. Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or you butt stick up in the air, as both can keep you from effectively working your core.
  5. Jump your feet back so that they land just outside of your hands.
  6. Reach your arms over head and explosively jump up into the air.
  7. Land and immediately lower back into a squat for your next rep.

3.Dumbbell Squat Jumps

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Dumbbell Jump Squat Instructions. Position your feet into a slightly wider-than-shoulder-width stance with your toes slightly pointed out and knees slightly bent. Grasp a dumbbell in each hand and let your arms hang down by your sides with your palms facing your thighs (neutral grip). Super exercise for weight loss.


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Here’s how:

  • Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs).
  • Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
  • Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows.
  • Now switch sides and do the same motion on the other side to complete one rep.
  • Do three sets of 20 reps.

5.Renegade Dumbbell Row

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The Dumbbell Renegade Row is an excellent exercise that builds core strength as well as targeting the muscles in the back and weight loss. To get started: 1. Place a pair of dumbbells on the floor and get into a push up plank position while gripping the dumbbells with a neutral, palms facing in grip

6.Run in Place with High Knees

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Lean forward while standing up.
  1. Hinge forward at the hips.
  2. Make sure most of your weight is being transferred onto the forward leg.
  3. Move your shoulders down and back.
  4. Align your head and your spine.
  5. Hold this posture throughout the exercise.