Exercises That Make You Lose Weight Quickly

The Centers for Disease Control and Prevention warns that obesity is, as of 2010, a major health concern in America. For Americans trying to battle the bulge, some exercises are more effective than others at burning calories and enhancing weight loss. The saying "weight loss is about calories in versus calories out" still holds true. Weight training has been shown to increase calorie burning more than moderate intensity cardiovascular exercise due to the larger number of calories burned during the recovery process, according to "Essentials of Strength Training and Conditioning," a 2008 book by Thomas Baechle. Strength exercises that involve many muscle groups are most effective.

Back Squat

Back squats work the abdominal muscles and lower back, in addition to every major lower-body muscle group. They can be done using body weight, dumbbells, a barbell, or an all-in-one machine. Begin the exercise by standing with your feet slightly wider than shoulder width apart. Extend your arms in front of you if using only your body weight as resistance. If using a barbell, it should be placed across your back, on the top part of your shoulder blades. Hold dumbbells at shoulder level. To begin the exercise, bend your knees and hips at the same time to descend, in a motion similar to how you might lower yourself into a chair, ExRx.net advises. Lower yourself until your thighs are just beyond parallel with the floor. Extend your hips and knees to return to a standing position to complete one repetition. Your back should remain flat at all times. Keep your knees pointing in the same direction as your toes throughout the movement.

Deadlift

Deadlifts work the large muscle groups of the lower body and torso. Perform this exercise using dumbbells or a barbell as resistance. Place your feet shoulder width apart. Bend down to grab the weight on the floor by flexing your hips, knees, and ankles. Keep your shoulders slightly out in front of your feet, and your back flat. Grab the weight securely in your hands, and stand up with it to complete the concentric portion of the repetition. Lower it to the floor in a controlled manner while keeping it close to your body to perform the eccentric portion. Perform subsequent repetitions holding onto the weight continuously. Use a comfortable weight, since using too much can compromise lifting technique and possibly lead to injury, according to Frederick Delavier's book "Strength Training Anatomy."

Bench Press

The bench press works the large muscle groups of the chest and arms. Use either a barbell or dumbbells to perform this exercise. Lie on your back on a bench, and place a small arch under your lower back to position yourself. Keep your shoulders and bottom in contact with the bench, and your feet in contact with the floor, at all times. Begin the movement by lowering the weight from an extended-arms position until it reaches your chest. Raise the weight by extending your arms to complete one repetition.