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Weight-Loss Exercises For Women

Trainers Recommend These 7 Exercises If You're Trying to Shed Fat and Get Lean

There are millions of different exercises out there, but the tried-and-true classics are just that for good reason. Whether you're feeling like you're stuck in a rut or you just need some basic tips to get started in the strength-training game, we gathered several different weight-loss exercises for you to do. They're all approved and recommended by trainers, so there's no way they don't work.

Burpee Row

Jillian Michaels is the queen of effective, attainable fitness. If you're trying to lose weight, she instructs that you have to first and foremost be in a calorie deficit in order to shed fat. Additionally, it's important to find "exercises that are explosive and incorporate multiple muscle groups, so you get the best burn possible and work as many muscle groups as possible." That's why she loves the burpee row. You'll tone every inch of your body — and work up a sweat along the way!


The deadlift is a popular exercise you likely see a lot of people doing at the gym. It comes highly recommended by Ridge Davis, personal trainer in West Hollywood, CA, who told POPSUGAR that the deadlift targets the back, glutes, hamstrings, and core — all at once. That's a huge bang for your buck! Ridge says you should aim to deadlift 1.5 times your bodyweight, but start out slow if you're new to weightlifting. It might be a good idea to schedule a session or two with a trainer so they can show you the correct form and different variations.

Overhead Presses

Beachbody Super Trainer Jericho McMatthews recommends "combination moves where you can put moves together" if your goal is weight loss. She highly recommends incorporating more overhead presses into your routine, which work the core just as much as the shoulders. You can use dumbbells, a barbell, or even kettlebells, depending on what you're most comfortable with.


It's simple and maybe even hated by many people around the world, but you can't deny that the push-up is go-to exercise for good reason. "I see so many people, women especially, shy away from push-ups," Joel Freeman, Beachbody Super Trainer and creator of upcoming strength-training program LIIFT4, told POPSUGAR. Many women tell him they want to just "work their legs, their booty, and their core," but Joel responds with, "You have to work everything, and you have to be strong!" Simply being able to push your body up off the ground requires a lot of upper-body strength, so building up the ability to do that will get you leaner in the long run.


They seem really daunting, but pull-ups are a totally doable goal. "You can't forget about the upper body and the shoulders," Jason Walsh, a celebrity trainer who works with Jessica Biel and Brie Larson, told us. "It's kind of accepted that women are just weaker in the upper body," but he says that's rubbish. He's been working on pull-ups with Alison Brie since the beginning of their relationship, and now she's knocking out weighted pull-ups like it's nobody's business! Surely this compound exercise contributed to her amazing physical transformation.

Renegade Row

Here's another full-body exercise that requires a great deal of strength and "engages two to three different muscle groups at once," according to Ridge. Expect to work your back, shoulders, and core at the same time.

Single-Leg Hip Thrusts

Jason loves working on single-leg exercises with Jessica Biel, particularly single-leg hip thrusts, which target the glutes, quads, and core. Not only does this exercise help you lose weight, but it also "help[s] with functionality and balance."

Image Source: Franz Steiner Photography
Product Credit: Model @aeriallynn
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