Do you want to lose weight? What exercises should you take up? You have noticed that the cardio exercises and the working routine are not the most effective ways to lose weight. Cardio exercises are one way to lose weight. However, if you want to enhance your strength and persistence, the resistance training is the best way.


A recent study has investigated the resistance training effects on the metabolic refrainment of non-alcohol fat liver disease in almost 53 patients. Namely, these patients were divided into two groups: those who wanted to do squats and pushups three times a week for twelve weeks, and those who did not perform resistance training. After twelve weeks, the results of both groups were compared.

The participants, who did exercising, noticed increased muscle mass. In addition, the fat liver diseases level, insulin, and iron were lowered. The results of the study have shown that the resistance training helped them to enhance their metabolic syndrome of fat live disease.


There are numerous exercises on the Internet which are recommended for losing weight. However, it takes a lot of time to study through all of them. Here are some of the most effective.

In this article, we are going to present you the most effective and simplest exercises. You can perform then wherever you like. In addition, you do not have to spend your money on equipment. What is more important about these exercises is that they increase the muscle mass, which is the key for anti-aging, looking younger and losing weight.

Do not bother yourself with things that you have to spend money on useless equipment. As usual, the market stores try to convince you to spend a lot of money on gadgets, which they claim to be effective for losing weight.

In this article, we are going to show you 10 effective exercises that will help you to tighten your body and to increase muscle mass.

You do not have to do these exercises in an order. They act as compound movements, which enhance several muscles at the same time. In addition, they will help to burn belly fat for a short period of time. Are you ready? Here are some of the most effective exercises:


1. Bodyweight Squats

You perform this movement on a daily basis, when you sit on a chair, even though you are not aware of it. It is a great exercise that helps you to shape your butt and legs. If the lower body is shaped, it looks fit. You will be amazed by the squat challenges. Moreover, in order to add more weight, you can also use dumb bells or barbells. Watch the video below to find out more.

2. Reverse Lunge

This exercise is excellent for the butt. It will help you to tighten your hamstrings on the back of the legs and your butt. If you have pain in the knee, you can change the reverse lunge with the Glute Bridge in order to tighten your hamstrings and butt. Watch the video below to find out more.

3. Push up

The push up is another great exercise. It will help you to tighten your triceps, the upper chest, the arms and the shoulders. You can do push-ups wherever you like and modify it to any fitness level. In addition, it will help you to tighten the core. Watch the video below to find out more.

4. Pull up

If you want to tighten your back, you should practice pull up. Unluckily, at the beginning a great number of people is not able to do this exercise, but here are some advice how to on how to do it more easily, so that you can strengthen you back. Watch the video below to find out more.

5. Plank

Do plank to tighten your core, shy and abdomen rather than side bends, crunches or sit-ups. If you perform this exercise, you will get rid of the pain in the back. For better results, you should do it for a minute straight. Watch the video below to find out more.

6. The spider crawl

The spider crawl will help you to tighten your core and to increase the mobility of your hips. Watch the video below to find out more.

7. Get up

While blasting the muscles, you can get a toned and flat tummy. This triceps exercises will help you to tighten your core better than any flying bat triceps exercise. Watch the video below to find out more.

8. The Burpee

You will sell your treadmill when you see the effectiveness of this move. It works all muscles and enhances the pumping of the heart. In addition, it burns belly fat more effectively than any cardio exercise performed for several hours. What is more important about this move is that its fitness level can be modified. Watch the video below to find out more.

9. The Skater

This movement will enhance the pumping of your heart. F you want to increase the stability of your ankle and knee, you should practice this lateral plane move. You can modify this lateral plane move with jolting and jumping in order to burn more calories. Watch the video below to find out more.

10. Jumping rope

You can skip a rope wherever you like, and it can be done instead of running. Skipping rope will help you to tighten your legs and arms, as well as to burn more calories. If you have difficulties with jumping the rope, you can do a phantom jump by tossing the rope to side and to imagine jumping it by making out the movement. Watch the video below to find out more.

The number of effective exercises for losing weight and burning fat is much bigger, but here are given some if the most effective ones. You do not have to do these exercises quickly – only 15 minutes a day will help you to burn calories and fat and to strengthen your body.

If you perform these exercises adequately, you will notice significant results, like Coleen, who said that she was amazed with the exercises.