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Lose Weight Faster With These Calorie-Burning Floor Exercises, Trainer Says

This game plan will help you sculpt your dream bod.
FACT CHECKED BY Alexa Mellardo

When embarking on a weight loss journey, leading a healthy lifestyle is key. This means following a diet that's chock-full of veggies and lean protein, getting in your cardio, and performing strength training exercises. Consistency is the name of the game here, as it will help you drop that unwanted weight and achieve your weight loss goals. But if you want to lose weight faster, you can get active on your non-training days by doing some floor exercises and walking. These lower impact activities will help you burn more calories and aid in the recovery process after more difficult workouts.

When performing floor exercises, you should opt for compound movements that involve multiple muscle groups and recruit more muscle fibers. With this well-rounded game plan on deck, you'll be well on your way to sculpting your dream body in no time.

If you're looking to incorporate floor exercises into your routine to lose weight faster, we have you covered with the best calorie-burning movements. Perform 3 to 4 sets of the following exercises, and next, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Hand-Release Pushup

woman performing hand release pushup

For this exercise, assume a standard pushup position with your shoulders in line with your wrists and your back straight. Keep your core tight and glutes squeezed, and lower yourself under control until your whole body is on the floor. Once you've reached the bottom of the movement, take your hands off the ground—aka "release" them—and then place them back to push yourself up. Flex your triceps and chest at the top to finish before performing another rep. Complete 3 to 4 sets of 10 to 15 reps.

Related: Shrink Belly Fat Faster In Your 40s With These Free Weight Exercises, Trainer Says

Bodyweight Squat with Pulse

mature woman doing squat, demonstrating how to shrink your waistline

Keep your torso upright and core tight, and sit back onto your heels and hips until they are parallel to the ground. Then, come back up 1/4 of the way, go back down, and then come all the way up. Flex your glutes and quads at the top to finish. That counts as 1 rep. Perform 3 to 4 sets of 15 reps.

Related: Shrink Belly Fat Faster With These Walking Workouts, Trainer Says

Split Squat with Pulse

man performing backwards lunge in hotel room

Begin this exercise in a staggered stance—one foot should be in front, and the other foot should be behind you with your toes firmly planted. Keep your chest tall and core tight, and lower yourself until your back knee touches the ground. Come up 1/4 of the way, then go back down. Drive through the heel of the front leg to come all the way up. That counts as 1 rep. Perform 3 to 4 sets of 10 reps for each leg.

Side Plank Hip Lift

side plank ab exercise
Tim Liu, C.S.C.S.

For this exercise, set yourself up against the wall with your heels, butt, and shoulders touching the wall. Your shoulders should be in line with your wrist and your feet stacked on top of each other. Keep your core tight and glutes squeezed as you tilt and flex your hips straight up and down, maintaining tension in your obliques. Perform 3 to 4 sets of 10 reps for each side.

Reverse Crunch

woman performing reverse crunch, legs raised to lose weight faster

Begin this movement by laying down with your lower back flat on the ground. Keep your core tight, raise your feet back towards your body, and flex your abs hard. Lower your legs slowly, maintaining tension in your core before performing another rep. Complete 3 to 4 sets of 15 reps.

Tim Liu, C.S.C.S., CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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