Best exercises for weight loss 2023

At home workout

Physical activity is an important part of any weight loss plan by increasing the amount of kilojoules burned. We've put together a simple bodyweight routine you can perform anywhere - whether you want to work out in your living room or the local park. If done on a regular basis, these exercises, in conjunction with proper diet, can help to increase kilojoule burn and aid in weight loss.

These exercises will help to boost your metabolism which aids in weight loss.  

Beginners should perform the routine 1 time and more advanced exercisers can perform it 2-3 times.

Full-body workout routine for weight loss

Warm Up

Warm up with 2-3 minutes of marching in place or 25-50 star jumps.

You can also try some of our below warm up exercises to loosen up the body.

Chest and shoulders

Push ups x 10-15 repetitions

For this workout, do push ups on your knees or the wall. The wall is an easier option for those getting started, and a great alternative for those who cannot get down to the ground.

Begin in a plank position on your knees or toes, with your hands wider than shoulders. 

Bend your elbows and lower your body as close to the group as you can. Make sure you lead with your chest. Once lowered, push back up to the plank position to complete one repetition. 

Repeat this 10-15 times. 



Full crunch or sit up x 20-30 repetitions

Lie on your back on a mat. Bend both knees up to a 90 degree angle. Cross your arms over your chest or place your hands behind your ears to gently support your head.

Ensuring you keep your lower back in a neutral position at all times, tuck your chin towards your chest, tighten your tummy muscles and lift your shoulder blades off the floor. Lower in a controlled manner.

Concentrate on contracting your midsection throughout the movement.

Inhale to lower, exhale to curl up.

crunch exercise

Legs/lower body

Wall sits x 30-60 seconds

To do a wall sit, start with your back against a wall and your feet shoulder-width apart.

Bend your knees as though you are sitting, making sure you keep your back flat against the wall.

Stop when your knees are at 90 degrees and hold this position for 30-60 seconds. 


Chair dips x 10-15 repetitions

Start the tricep dips by sitting on a chair. Place your hands at the edge on the chair, just touching your bottom, fingers pointing towards your body.

Walk your feet away so your bottom is just off the chair. Your arms and legs are straight. Keep eyes looking straight ahead.

Bend your arms to lower your body with your elbows pointing straight back. Draw your belly button up towards your spine to protect your back and breathe. Push back up and extend your arms straight.

If this is too advanced, work up to the full move by starting with legs bent so they are taking some of your bodyweight.

Tricep exercise at home


Bridge x 10-20 repetitions

Lie on your back with your arms by your side. Bend your legs and place your heels close to your buttocks.

Slowly lift your hips off the ground and squeeze your buttocks.

Hold this position for a few seconds and then lower your hips to the ground.

Repeat 10-20 times. 

Lower back & core

Pointer x 10-15 repetitions each side

Start on all fours and extend your opposite arm and leg parallel to the floor then lower. 

Do 10-15 repetitions before switching to the other side. 

Want to make these moves more advanced? Add in resistance bands here!

What factors influence weight loss?

The amount of weight you can lose through exercise will vary based on several factors. Age, gender, genetics, and starting weight can all play a role in the amount of weight you can expect to lose.

Initial weight: Those who start at a higher initial weight may start losing weight faster. This could be because they have a higher metabolic rate. An important caveat is that someone who starts with a higher initial weight may lose more kilos, however the percentage of weight loss is the same.

Age: It is no secret that as we get older our metabolism begins to slow. As we get older, as both a result of age and a likely decrease in physical activity, we begin to pack on more weight in fat and less weight in muscle mass. Thankfully, it is not impossible to turn this around by incorporating daily exercise into your routine. 

Genetics: Genetics has been scientifically proven to play a role in our ability to lose weight. Those with genes more favorable to weight loss may lose more weight faster than others.

Gender: Even when consuming a similar number of kilojoules per day, men are typically able to lose more weight than women due to a difference in basal metabolic rate (BMR). As a result, fat may cling more stubbornly to women than men making the weight more difficult to lose.

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