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20 Easy Exercises for Weight Loss

These efficient moves will help burn fat fast and require little to no equipment.
FACT CHECKED BY Christopher Roback

Are you trying to lose weight but not sure what exercises to do? The good news is you don't need to join a fancy gym or hire a personal trainer to lose weight. According to certified fitness trainer Jason Kozma, aka Mr. America, a champion bodybuilder who trains clients at Santa Monica-based High-Performance Personal Training, there are lots of simple but effective workouts and exercises you can do with little to no equipment. Here are 20 easy exercises for weight loss.


Young woman walking on the mountain

Kozma recommends one of the easiest exercises: Walking. "Start with a brisk walk around your neighborhood or on a treadmill," he suggests. There is a lot of research backing up the benefits of walking for weight loss and even improving longevity. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.


Healthy runners running in Stockholm city cityscape background. Riddarholmskyrkan church in the background, Sweden, Europe. Healthy multiracial young adults, asian woman, caucasian man.

The next workout Kozma recommends also only requires a pair of shoes: Jogging. "Increase your pace to a light jog for added calorie burn," he says. According to the Mayo Clinic, running is great for cardiovascular health, muscle building, and weight loss. "For every mile run, the average person will burn approximately 100 calories," they say.


Smiling young woman cycling with her friend on city street. Two young women riding bicycles outdoors and having fun.

Cycling is another great workout for weight loss. According to Kozma, using a stationary or outside bike will reap major calorie burning benefits. The Cleveland Clinic explains that biking, a low-impact aerobic exercise, is great for building muscle, improving strength and flexibility, and improving balance. It can also boost mental health and help other health conditions, including arthritis.


Professional swimmer, swimming race, indoor pool

Do you have a pool nearby you can use? If yes, "swimming works the whole body and it's really good for people with back issues," explains Kozma. Swimming is a good way to get regular aerobic physical activity, according to the CDC. Just two and a half hours per week of aerobic physical activity, such as swimming, bicycling, or running, can decrease the risk of chronic illnesses. In addition to the many physical benefits, there are multiple studies supporting the mental health benefits of swimming as well.

Jumping Jacks

fitness, sport, people, exercising and lifestyle concept - happy man and woman doing jumping jack or star jump exercise outdoors

When it comes to exercises you can do at home, jumping jacks are a good place to start. According to Kozma, they are "great for warming up and getting your heart rate up."

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Horizontal wide shot of sporty young man and woman exercising in morning in loft living room at home

Burpees might not be fun, but they are great for burning calories and blasting fat. Kozma explains that the move "combines squats, jumps, and push-ups for an effective full-body exercise."

High Knees


High knees are another effective exercise that can be done anytime, anyplace. "Run in place while lifting your knees as high as you can," he instructs.

Mountain Climbers

Muscular Athletic Fit Man in T-shirt and Shorts Energetically Starts Doing Mountain Climber Exercises at Home in His Spacious and Bright Apartment with Modern Interior.

Mountain climbers are another great exercise to help you maximize fat loss. The move "engages your core while mimicking the motion of climbing a mountain," says Kozma.


Fitness woman doing lunges exercises for leg muscle workout training in gym.

Lunges may be a simple exercise, but the move helps you build your booty and legs at once. "Strengthen your legs and glutes with this classic exercise," Kozma says.


Photo of attractive concentrated woman 20s in tracksuit squatting near sport mat during workout on boardwalk at seaside

Squats are one of the most dreaded exercises, but they work. "Tone your lower body by squatting as if you're sitting back into a chair," Kozma instructs.

Push Ups

African sportswoman doing push-ups on the bridge. Strong exercise.

Push-ups also work multiple muscle groups at once. "Target your chest, arms, and core with this bodyweight exercise," says Kozma.



How long can you plank? "Strengthen your abs and lower back muscles by holding the plank for 3 sets of 60 seconds," Kozma recommends.

Jump Rope

man skipping with jump rope in the park.

Jump roping is a great workout, especially when you are on the go. Kozma explains that it is "a fun and effective cardio workout that burns calories fast."

RELATED: 12 People Who Lost Over 10 Pounds in Under 4 Months

Bicycle Crunches

Young sporty woman practicing, doing crisscross exercise, bicycle crunches pose, working out, wearing sportswear, black pants and top, indoor full length, white sport studio

When it comes to ab exercises, bicycle crunches are efficient: "Work your abs and obliques by mimicking the motion of riding a bicycle," explains Kozma.

Russian Twists


Russian twists are another great exercise for flat and chiseled abs. "Sit upright on a bench or the floor and twist your upper body from side to side, working your core muscles," instructs Kozma.

Step Ups

Woman Using Jumping Stool During Training

Step-ups are easy but you will feel the burn. "Use a step or bench to alternate stepping up and down," explains Kozma.

Tricep Dips

Woman exercising working out triceps and biceps doing dips with own bodyweight

Tricep dips will help you tone your arms to perfection. "Strengthen the back of your arms by lowering and raising your body using a stable surface," says Kozma.

Wall Sits

wall sit exercise

Wall sits are harder than they look. "Build endurance in your legs by sitting against a wall with your knees bent at a 90-degree angle," says Kozma.

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Plank Jacks

Sporty woman in grey sportswear, bra and leggings practicing yoga, doing Push ups or press ups exercise, phalankasana, variation of Plank pose, beautiful girl working out at home or in yoga studio

Plank jacks are a combo move that will help you lose weight fast. "Combine the plank position with a jumping jack motion for a challenging core workout," instructs Kozma.

Stair Climbing

Cropped up photo shot young strong skinny sporty athletic sportswoman woman in white sportswear warm up train run on a treadmill climber stairs machine in gym indoor Workout sport motivation concept

Stair climbing is another workout you can do on a stair stepper or even regular stairs. "Use stairs for a low-impact cardio workout that also tones your legs and glutes," Kozma says.

💪🔥Body Booster: Start with a brisk walk around your neighborhood or on a treadmill. To start walking for weight loss, begin by taking short, manageable walks after each meal. For example, take a 10-15 minute walk after breakfast, lunch, and dinner. This approach helps with digestion, reduces bloating, and makes it easier to incorporate walking into your daily routine without feeling overwhelmed.

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more