Weight Loss

12 Best Weight Loss Exercises for Men

Best weight loss exercises for men

LAST UPDATED: December 7th, 2023

Exercising is the most important step when it comes to weight loss for men.


Physical activity is crucial when it comes to losing weight and getting rid of the beer stomach.

You need to work out at least 3 times a week if you want good results.

Ideally, 4-5 times.

Increasing physical activities is very important for the weight loss process since it boosts burning calories and building muscles. (1)

The more muscles you have the more calories you burn.

You can check my free weight loss program here.

Also, if you want to speed up the weight loss process I suggest read more about natural supplement that helped many to lose weight. The supplement is called PhenQ.

How to exercise to lose weight?

Fat burners

You probably know that there are 2 types of workouts at the gym: weightlifting and cardio.

Each of them has a special place in the workout program since the effects are really different.

When we talk about cardio exercises, folks that want to lose weight and get rid of fat layers prefer them.


To lose weight and fat it is not enough to just to exercise.

The real transformation starts in your kitchen.

You should change your nutrition, too.

Cardio workout can be helpful only if you have a healthy and balanced diet.

There are different weight loss benefits of weight loss.

For example, you will improve your health, hearth rate and overall well-being.

Include these fat-burning workouts to your training for maximum results.

Best Exercises for Weight Loss for Men

1. Deadlifting


Definitely, an exercise that burns fat and activates different muscle groups.

Deadlifting combined with a proper diet is one of the best ways to burn those extra pounds, especially your fat layers.

It is probably one of the best exercises for overall building your legs and lower back.

Deadlifting is excellent if your purpose is building muscles and improving your strength.

This is a very demanding exercise that activates practically all your muscles

If you are a gym rookie, then it’s best to do other exercises for a while to get in shape and then to start deadlifting to avoid injuries.

You can read more about deadlifting here.

2. Running

Running or jogging, it’s a no1 cardio workout.

An old school physical activity.

Running is one of the basic cardio exercises and since you don’t need any special equipment you can do it almost anywhere.

And one of the best weight loss exercises for men.

Just pick your favorite: treadmill, parks, stadiums, streets…

The most important thing is that when you run you burn a lot of calories, especially if you run uphill at a faster pace.

The only drawback may be that running requires good stamina and focus because you can easily injure your knees and joints.

Choose a good surface for running (gravel, trail) and try to avoid asphalt if you can.

Also, using a treadmill is one of the best cardio for weight loss at the gym.

You can try HIIT (High Intensity Interval Training) to speed up metabolic rate.

Note: If you are obese, or didn’t work out for a longer period start with walking.

3. Cycling


Definitely one of the best cardio workouts for weight loss and burning fat.

Cycling is a very useful cardio exercise for your stamina and endurance.

Besides, it will make you sweat, get rid of toxins, and lose weight.

And it’s fun, so it’ll easily become your favorite exercise.

You can get a stationary bike at home and continue cycling over the winter.

4. Jump rope workout

Jump rope workout
Jumping rope is another cardio exercise that will help you get rid of body fat.

You can try different techniques and exercise at a different pace, but be sure you will sweat.

If you want a more intensive workout, increase the speed or jump more.

This is one of the best cardio exercises you can do at home.

All you need is a jumping rope.

Another effective exercise is a battle rope workout.

5. Plank


Plank is one of the most effective belly fat-burning exercises.

Also, one of the best exercises to get six-pack abs.

It will help you do daily activities or even sports more easily.

You will strengthen your whole body, your abs, and hip muscles, which are engaged throughout the exercise.

Plank for about 30 secs.

When you get in better shape increase to 60 secs.

6. Kettlebell swings

Kettlebell swings

One of the most effective fat-loss exercises.

You will activate your quads, glutes, hips, abs and shoulders.

So, you will increase fat-burning rates significantly.

7. Burpees


The best exercise to lose weight at home.

One of the best metabolism-boosting exercises.

Burpees are one of the best ways to burn calories.

Try 10 reps of chest-to-floor burpees, for starters.

8. Squat

Split squat

Definitely, one of the best weight loss exercises for men and workout you should include to your strength training.

A superior exercise when it comes to building your lower body.

It includes the anterior, medial, and posterior muscles of the thigh and the butt.

Squats activate almost every muscle in the legs.

So, you will strengthen your core strength, hips, and lower back.

If you don’t do barbell squats right you will activate the quadriceps more and the glutes will be left out.

Make sure you squat right: legs shoulder-width apart, feet point outward.

Also, you can try split squats and Bulgarian squats.

9. Bench press

Bench press

One of the most popular exercises at the gym.

It’s a very good workout that will help you lose man boobs and build your chest.

How to do it?

Lift the bar with your shoulders width-apart.

Be careful and make sure you do the exercise right to affect the triceps, shoulders, and chest.

I recommend 4 sets with 8 reps and 2 minutes break.

You can try push-ups, too.

10. Overhead press

Overhead press

To lose weight you need to get up and give up the backrest and do this exercise standing.

When you do this exercise for the first time do it with lighter weights.

Do 3 sets with 10 reps.

11. Farmer’s walks

Farmer's walk

This is one of the basic exercises for the strongman competitions which improves your strength and muscle endurance.

And of course, burns fat.

Grasp the dumbbells and simply walk.

Your body needs to be straight while moving.

It also needs to be tight and it’s better to do smaller steps.

If you choose to do it with big weights, watch on your back during lifting and lowering weights.

12. Bent-over rows

Bent-over rowing

One of the best exercises that burn back fat.

There are different variations of rowing and they are all great for your back.

Bent over rowing is the best and most efficient.

But, it is the hardest.

Well, there are no results without hours and hours of sweating.

It develops your back muscles and the effect on your body is a bigger production of testosterone.

How to Lose Weight Faster?

You can reduce belly fat faster if you combine the above-mentioned exercises with the best natural supplement.

The best supplement to lose weight and belly fat is PhenQ.

PhenQ dietary supplement


The ingredients in PhenQ will boost your metabolism and that leads to an increased fat-burning rate.

PhenQ Ingredients

  • α-Lacys Reset – boosts your energy and metabolism.
  • Capsimax powder – this is a strong thermogenic mix of capsicum, piperine, vitamin B, and caffeine. It is a fat-burning mix.
  • Calcium carbonate – calcium assists your cells to store less fat and burn the stored fat.
  • Nopal – a plant extract that suppresses your appetite.
  • Caffeine – improves your mood and boosts metabolism.
  • Chromium picolinate – reduces hunger, boosts fat loss.
  • L-carnitine fumarate – turns fat stores into energy.

This way your body will burn fat layers faster.


Also, PhenQ is a very effective appetite suppressant that will stop binge eating and help you lose weight.

PhenQ testimonials

You can read more about PhenQ and check the price here.

Best 7-day Workout Plan for Weight Loss

If you want to achieve your weight loss goals you can download my free 7-day weight loss program here.

Best Exercises for Weight Loss for Men – Bottom Line:

If you want to get rid of those extra pounds try these workouts:

  • Deadlifting
  • Cardio workouts running, jogging, cycling, jump rope workout
  • Plank
  • Kettlebell swings
  • Burpees
  • Squats
  • Bench press
  • Farmer’s walk

The best natural supplement you can take to lose weight is PhenQ.

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