Beat Exercise To Lose Weight Fast

. The bad news is that the majority of fat loss success comes down to an energy deficit, which will require some adjustment to your nutrition. The good news it that while there's no true, one-size-fits-all answer to this question (health and fitness looks different on everyone, after all), there are certain exercises and movement formats that can provide a higher calorie burn than others in order to benefit that energy deficit mentioned. The best part? They're not complicated at all.

Here, we explore 25 of the best exercises to lose weight — some more enjoyable than others — that you need in your workout ASAP. The majority of exercises we've included can be scaled and adjusted according to your ability and current fitness level, but each exercise should be testing enough to spike your heart rate and, of course, be performed with a load or to a distance that will challenge you. You'll also notice, hopefully, that none of these exercises are 'isolated' and, instead, work at least two muscle groups simultaneously. Efficiency is the goal.

Thankfully, there's no painful long-distance work here. Instead, just gritty and proven best exercises to lose weight quicker than your bi-weekly plod around the local park. Expect a mix of lung-taxing cardio, classic strength exercises and conditioning classics. Because, let's be honest, you didn't come here for spinning.

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Who says exercise has to be complicated? Pick up something heavy and move it somewhere else — this is the idea behind the farmer's walk. Try and use weights that add to a total of half your current bodyweight — 40kg is a good gauge for most men — to tax your grip strength, your core and your upper-back. Farmer's walks can be fairly low-skill, too. So they make for an ideal bang-for-your-buck exercise.

As with the farmer's walks, the strength and stamina to move a heavy object at pace is a particular skill that many neglect. Pushing a weighted sled is another example of a low-skill move that requires a decent amount of effort.

Load the sled up with around half of your weight, performing rounds of 20-30m runs and back, resting on a 1:2 ratio. You'll benefit from aerobic and anaerobic gains.

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Easy to master and one of the most effective exercises, kettlebell swings are an absolute must. You'll use your glutes, hips and quads to power the kettlebell upwards, and use your abs to help keep your core stable. Even your shoulders will get some love. All of this will spike your heart rate and torch calories.

Our list of best exercises to lose weight wouldn't be complete without burpees. This exercise torches calories and skyrockets your heart rate. Don't forget to regress the exercise if you need to. The burpee can be completed without the jumps and with a knees down press-up if you need it.

Performing just 10 reps of chest-to-floor burpees at a fast pace can rev your metabolism as much as a 30-second, all-out bike sprint, according to a study from the American College of Sports Medicine. And that means one thing: burning calories.

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A truly fiendish piece of fitness kit, the assault bike is one of the most threatening pieces of equipment. It's simple really, you sit on the bike and ride like hell until you can't anymore — then do that a few more times.

The trick is, however, that the harder you push and pedal the bike, the harder the work becomes, as the resistance setting responds to your pace. Just don't give up. Aim for quick sprints — 15 seconds, or 12 calories are ideal benchmarks — resting for a 1:2 ratio for five rounds or above.

The king of compound exercises, there's not much a well-performed deadlift can't do. But here's the beauty of it: as a compound exercise, the barbell deadlift will hit multiple muscle groups all at once, including your quads, hamstrings, arms, abs and grip strength.

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Much like the barbell deadlift, the back squat is a fundamental compound exercise for getting yourself in shape. Using good form, you'll need solid strength in your back and core, while having the lower-body power to send the barbell back upwards from the bottom position.

As a compound move — an exercise involving several muscle groups — barbell squats, according to this study, are considerably more effective than their isolated counterparts.

Take your leg day up a gear or two by adding some weight to your lunges. Barbells, dumbbells and kettlebells are all suitable for increasing muscle mass, with the power to build stronger quads and and hamstrings.

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The classic barbell bench press sends your testosterone levels into overdrive by engaging your arms, chest and shoulders simultaneously — a true compound move. Handily, the more you push, the more calories you burn: that's according to research published in the

Squats, but not as you know them — with most guys shying away on this leg-bulking variation, front squats are a great move for building strength. Generally, front squats can be safer than barbell back squats and more beginner friendly.

Your core should be fighting to keep your chest upright, while scaling the load to a weight lighter than your normal squatting strength will help you front squat at a faster pace, ramping-up your fat-burn.

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Don't feel comfortable with the conventional bar deadlift? No dramas — the dumbbell deadlift is an ideal scaling option for those looking to build strength before hitting the bar.

It's another good example of a full-body exercise that can be done almost anywhere — from home to hotel gyms — with a truckload of benefits including total-body strength, grip improvement and better mobility. Thankfully, all these will transfer over to the barbell deadlift, helping you build stronger quads, glutes, traps and core.

The dumbbell thruster is, basically, a push press combined with a front squat, but don't let its simplicity fool you – done correctly, this move can be a full-body workout all on its own. With a barbell or a pair of dumbbells or kettlebells, squat until you're parallel with the ground. Take it slow. You'll tax your shoulders, core, grip strength, glutes and quads. It builds a serious engine too.

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It's squatting at its most basic. Well, almost. A progression from the simple bodyweight squat, the goblet squat (which can also be done with a kettlebell) is ideal for those looking to build lower-body strength before racking plates up on a barbell.

Similarly, using proper from will encourage your core, shoulders and back to work, while your legs and glutes get a big hit. Plus, this exercise will improve your mobility and, when you move slower, become ideal for time-under-tension training.

Dumbbell step-ups are a sure-fire exercise to maximise your gluteus maximus, the major muscle responsible for extending, rotating and adducting and abducting from the hip joint. Single leg exercises also increase stabiliser strength of the smaller muscles around the joint, protecting you against injuries.

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The dynamic nature of dumbbell step-ups will help you burn calories while improving upper-body strength and athleticism. Be sure to keep increasing the weight of the load as you progress.

Enjoy taking your frustration out at the gym? Then ball slams are one of the best exercises to lose weight. It's incredibly simple — pick up something mildly heavy, and throw it down again.

Rinse and repeat for a truckload of benefits that will include muscle gain on your glutes, shoulders and abs, while also spiking your heart rate to sizzle calories at an astonishing rate.

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Sometimes, you need to step away from the weights room. A simple but seriously effective move, box jumps are ideal for when you're short on time but still want to give your heart rate a decent spike. You'll build athleticism — by building power through your legs — which will translate over to bigger lifts.

The American Council on exercise estimates that, when used in a 'tabata' format — four sets of 40 seconds on, 20 seconds off — box jumps can scorch over 360 calories after four total rounds.

Battle ropes are hard to beat when it comes to a lung-busting finisher that also packs muscle on your forearms, biceps and shoulders.

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Found that ten 15-second bursts of battle ropes upped participant's heart rate to 180 BPM – the same as an all-out full-body sprint. Don't feel tied to the weights — a 10-minute battle rope session can rinse through 120 calories. Try moving the ropes in different directions, too: side-to-side challenges stability, circles test shoulder mobility.

Found that the metabolic requirements of an interval rowing workout was similar to what was experienced during MMA training, and that a man weighing 83kg can torch around 377 calories by rowing for 30 minutes. Handy when you're in a pinch.

Rows and rows of empty treadmills make for a sad sight. The humble treadmill can be an ideal piece of kit for conditioning your body.

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Use HIIT training methods — short, sharp and intense bursts of exercise. Start with ten sets of 30/30 sprint-to-rest efforts and look to decrease the rest time while increasing the gradient of the machine. Aim for a constant, fluid pace you can sustain for every effort.

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