Workout To Help Lose Weight Fast

Real talk: No matter how serious your fitness intentions, sometimes staying home to keep bingeing your new Netflix obsession is just sooo much more appealing than dragging your butt all the way to the gym. And, to be honest, you don't even need the gym to get in shape anyway.

Basically, all you need are some killer moves and a set of dumbbells to slay calories like woah. To find out what at-home moves are best for fat-burning from the comfort of your own home, we asked Noam Tamir, C.S.C.S., founder of TS Fitness in New York City for his faves. All you need is a pair of dumbbells.

This is an exercise that challenges the body's ability not to rotate, says Tamir. It's great as a warm up movement and can elevate the heart quickly to get into a fat burning zone. Start strong and you'll finish even stronger.

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How to do it: Assume a pushup position with your arms completely straight (A). Lift your left hand off the floor and touch your right shoulder, keeping hips stable. Place your left hand back down and touch your right hand to your left shoulder (B). That's one rep.

For scoring major fat burn,  plyometric exercises, which usually involve jumping, challenge your muscles to the max in short intervals. They're also your body's best friend. A plyometric exercise will get the heart rate into a fat-burning zone quickly through the use of the lower body, says Tamir. It also helps you develop power and endurance, he says.

How to do it: With your feet hip-width apart, lower your body until your knees are bent almost 90 degrees (A). Explosively jump your legs outward, and then immediately jump to bring them back to starting position (B). That's one rep.

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Doing a high plank with a dumbbell row will put the whole body under tension, says Tamir. It's a stabilizing and strength exercise that's great for burning fat.

How to do it: To start, get in the pushup position with your hands on small dumbbells, feet slightly wider than hip-width apart (A). Bend your right arm and raise the dumbbell to chest level. Slowly, return to the floor (B). Repeat with left arm. That's one rep.

This move works the largest muscles in the lower body in combination with a compound movement with the upper body, Tamir says. That makes it ideal for building muscle and losing fat. The best part? It's great for upping your bod's after-burn effect, where your body burns extra calories after you're done exercising to recover. 

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How to do it: Grab a pair of dumbbells and hold them next to your shoulders (A). Squat down until your thighs are parallel to the floor. Stand up and press the dumbbells directly above your shoulders (B). That's one rep. 

Teaming up a deadlift and a row is the perfect way to target the large posterior muscles in your body (a.k.a. score a sexy back for tank-top season). And the larger the muscles you engage, the more calorie burn you get for your buck, he says. Bonus: This move also puts your calorie burn into overdrive after your workout is complete, says Tamir. Score.

How to do it: With slightly bent knees, hold a pair of dumbbells with palms facing your thighs. Bend at your hips and lower your torso until it's almost parallel to the floor (A). Bend your elbows to pull both dumbbells to the side of your torso. Pause and slowly lower. Then raise your torso back to starting position (B). That's one rep.

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This move torches fat by pairing a compound movement of the lower body and a single movement of the upper body, targeting some of your biggest muscle groups, says Tamir.

How to do it: Hold a dumbbell with both arms in front of you, palms facing each other (A). Step backward with your left leg and lower your body into a lunge. At the same time raise your arms in front of you until they're parallel to the floor. Lower your arms and bring your left leg back to stand. Repeat with your right leg (B). That's one rep.

This move is the perfect addition to a HIIT (high-intensity interval training) workout to promote major fat burn, Tamir says. That's because it's great endurance training that seriously engages your core. Move fast, but make sure you keep the correct form to score the full bennies.

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How to do it: Start in the pushup position and bring your right knee towards your chest (A). Return to start and then repeat with the other foot (B). That's one rep.

This calorie burner is all about endurance. It's a great end to an exercise program and can be ideal for torching fat during a metabolic circuit, Tamir says. Plus, you'll score a tight butt and ripped abs.

How to do it: Hold a pair of dumbbells at your sides and stand with feet hip-width apart. Push your hips back and bring the weights slightly behind you (A). Then quickly thrust your hips forward and squeeze your glutes as you bring the dumbbells to shoulder height. Return to start (B). That's one rep.

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Macaela MacKenzie is a journalist who writes about women and power. She covers women’s equality through the lenses of sports, wellness, and the gender gap across industries and is the author of MONEY, POWER, RESPECT: How Women in Sports Are Shaping the Future of Feminism

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What Is Noom—And Can It Help Me Lose Weight? Where Do You Lose Weight First? 30 Healthy High-Protein Snacks To Keep On Hand Everything To Know About The GOLO DietSearching for the best exercise to lose weight and Google has brought you here? Good. We're about to lay some serious knowledge on you about how to work out to lose weight and which one will suit you and your goals best.

Pulling no punches, we've asked the experts for their hottest (and best) takes, as well as answered your frequently asked questions about exercise for weight loss: namely, where beginners should start, how much weight you should aim to lose per week and what's better to measure: fat or weight.

So, strap in and scroll on for a full breakdown of the 8 best forms of exercise to lose weight. And, no. It's not scrolling Netflix. Sob.

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'It helps to burn harmful visceral fat, commonly known as belly fat, ' says PT and CEO of Peak Performance Health, Richard Puplampu. But, and this is important, going out and trying to run for 30 or 40 minutes without proper training won't do you much good. Instead, stick to a plan and work your way up.

This four-week running plan designed by personal trainer and run coach Tashi Skervin-Clarke will help to get you to a place where you can run for 30-minutes non-stop.

Or learn how to start running with 30 tips for beginners and dig deeper into running for weight loss. Whatever you choose, do it safely, sustainably with progressive goals in mind. Not mammoth feats that'll push your body to its upper limit.

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'There are plenty of benefits of cycling; it is an aerobic workout that's brilliant for increasing your body temperature, improving endurance and helping support the cardiovascular system, ' explains says trainer and founder of Glam Fit Jenna Rigby.

'You can burn up to 600 calories per 60 minutes [depending on your body weight and fitness levels] which is a great workout.' However, she caveats, it’s not ideal for beginners initially as poor form, lack of mobility and low stamina could cause issues.

Pushing pedals to hit your weight loss goals can be fun, too – not least because you can get your kicks on an exercise bike as well as out in the real world on an actual bike.

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Fall into the category of HIIT: high-intensity exercise with short breaks, whereas a bike ride is more likely to count as LISS (low-impact steady-state) cardio, which is slower with consistent effort throughout.

That being said, smashing a spin class every day will create more stress in your body than a gentle daily 30-minute bike ride as your body is put under more strain. Commit to three to four cardio sessions a week, focusing on mixing up the sessions between high and low intensity.

According to Nike and ITV trainer Luke Worthington, a mix of strength training (more on this later) and walking is the best way to lose weight well.

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'The most effective way to reduce body fat is to remain in a mild energy (calorie) deficit... and the most effective way of doing this is to increase NEAT [Non-Exercise Activity Thermogenesis – every activity you do that burns calories but isn't exercise, sleep or eating], ' he says.

So, everything from household chores to a