Achieving weight-loss goals doesn’t always require benches, racks, or standing positions.
When looking for effective weight-loss methods, it’s essential to incorporate various exercises targeting different fitness aspects.
I also varied the methods, ensuring diversity in the targeted muscle groups and the workout techniques.
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Gear up for the five best floor workouts for faster weight loss.
Read on to learn more.
Building muscle early in your fitness journey lays a solid foundation for long-term success.
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Lie on your back with your knees bent and your feet flat on the floor.
Lift your hips into a glute bridge position.
Perform three sets of 8 to 15 reps with 90 seconds of rest between sets.
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Bear Hold with Rows
Bear holds challenge your ability to engage your entire bodyespecially the hips and core.
Maintain a tabletop position with your knees bent, your hands under your shoulders, and your core engaged.
Hold a dumbbell in each hand with your palms facing inward.
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Alternate rowing one dumbbell toward your ribcage while stabilizing your body.
Complete three sets of 8 to 12 reps per side with 60 seconds of rest between sets.
Leg Lowerings
Leg lowerings are effective for sculpting your midsection and developing a set of solid abs.
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To execute leg lowerings, lie on your back and lift your legs toward the ceiling.
Then, slowly lower them while engaging your core.
Pause before lifting them back up.
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Complete three sets of 10 to 15 reps with 60 seconds of rest between sets.
This compound movement elevates your heart rate and increases calorie expenditure, promoting fat burning.
Start in a high plank position with your hands beneath your shoulders and your body forming a straight line.
Lower your body toward the ground by bending your elbows, then push back up to the starting position.
Return the hand to the ground, and perform another pushup, alternating shoulder taps with each repetition.
Knock out three sets of six to 10 reps with 60 seconds of rest between sets.
Count each pushup as one rep.
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Start by lying on your back with your knees bent and your feet flat on the floor.
Lower your hips to the ground to complete one repetition.
Complete three sets of four to eight steps per side with 60 seconds of rest between sets.
Alternating Dead Bugs
Alternating dead bugs engage your core and hip stabilizers in a dynamic workout.
Alternate sides, maintaining control and engaging your core throughout.
Perform three sets of eight to 12 reps per side with 60 seconds of rest between sets.
Squat-to-Lunge
The squat-to-lunge exercise blends the strength-building benefits of squats with the unilateral advantages of lunges.
By engaging in both lower-body exercises, this compound movement intensifies your metabolism and effectively enhances weight loss-oriented workouts.
Stand with your feet hip-width apart.
Return to the starting position, and step forward with one foot into a lunge position.
Push back to standing by pressing through your front foot.
Alternate legs, and repeat.
Knock out three rounds in 45 seconds with 60 seconds of rest between sets.
Rowing dumbbells or kettlebells directly from the ground demands core stabilization while thoroughly engaging the back muscles.
This exercise is potent and highly efficient in supporting your weight-loss goals.
Pull the weights toward your sides, driving your elbows back and squeezing your shoulder blades together.
Lower the weights with control to complete a repetition.
Knock out three rounds in 45 seconds with 60 seconds of rest between sets.
Begin in a plank position with your hands beneath your shoulders and your body straight.
Place a weight beside you, then reach under with the opposite hand to grab it.
Pull the weight across your body to the other side while maintaining stability.
Knock out three rounds in 45 seconds with 60 seconds of rest between sets.
Engaging multiple muscles simultaneously effectively boosts fat burning and maintains elevated metabolism levels.
Transition into a downward-facing dog by pressing hips up, then return to plank.
Knock out three sets of 12 to 15 reps with 60 seconds of rest between sets.
Step your left foot forward and your right foot back to set up.
Next, lower your right knee, keeping your left shin vertical until it almost touches the floor.
Push through your front foot to return to the starting position.
Complete all reps on one side before switching.
Perform three sets of 15 to 20 reps per side.
Bicycle Crunches
Bicycle crunches provide an intensive and dynamic workout for your abs, effectively sculpting your midsection.
Focus on engaging your abs and squeezing them as you alternate from side to side for optimal results.
Perform three rounds of 30 to 60 seconds with 60 seconds of rest between sets.
Plank Jacks
Experience an ultimate core challenge with plank jacksa dynamic twist on traditional planks.
This exercise enhances core strength, shoulder stability, and adductor strength while elevating intensity to boost metabolism.
Jump both feet out to the sides while maintaining the plank.
Quickly return your feet together.
Repeat, keeping a steady rhythm and your core engaged.
Knock out three rounds of 45 to 60 seconds with 60 seconds of rest between sets.
Alternate legs in a smooth, controlled motion, maintaining a steady pace.
Complete three sets of 15 to 20 reps per side with 60 seconds of rest between sets.
Start by lying flat on your back with your arms extended overhead and your legs straight.
Perform three rounds of 30 seconds with 60 seconds of rest between sets.
