7 Exercises Men Should Do Every Day for Weight Loss

Before we begin

Maintaining a consistent workout routine is essential to successful weight loss and general fitness goals. If you want to achieve your weight-loss goals, making daily exercise part of your routine can make a huge difference in how quickly you get there. There is no one-size-fits-all approach to fitness; nonetheless, there are a number of exercises that men may undertake on a daily basis to help them get rid of those excess pounds and improve their overall health. In this piece, we’ll take a look at seven different workouts that, if done frequently, can speed up the process of losing weight and improve one’s general health.

Jumping Jacks

In a short amount of time, jumping jacks are an excellent full-body exercise that may get your heart rate up and help you burn calories. Jumping jacks are also known as “jacks.” This is a great exercise for getting your metabolism revved up because it works a variety of different muscle groups at once. This is the procedure to follow:

  • You should put your arms at your sides and stand with your feet together.
  • Perform a standing leap into the air while simultaneously extending your legs and bringing your arms to a vertical position above your head.
  • To get back to the starting position, perform another jump, then pull your legs back together while bringing your arms down to your sides.
  • Aim for performing three sets of exercises lasting between 30 and 60 seconds each, with brief rests in between each set.

Squat using only the weight of your body

Squats are one of the most important exercises for the lower body since they work the quadriceps, hamstrings, and glutes. You can get stronger and burn more calories if you make squats with your own bodyweight a regular part of your workout program. This is how they should be carried out:

  • Maintain a standing position with your arms outstretched in front of you and your feet at shoulder-width apart.
  • Bring your body closer to the ground by drawing your hips back and bending your knees, just as if you were sitting in a chair.
  • Always remember to keep your chest up and your back straight.
  • You should aim to get as low as you can while still keeping your form correct, and the goal should be to get your thighs parallel to the ground.
  • To get back to the starting position, you’ll need to push through your heels.
  • Aim for three sets with 15-20 repetitions per set.

Performing push-up

One of the best exercises for your upper body, push-ups strengthen your chest, shoulders, triceps, and core all at the same time. In addition to this, they help the body burn more calories and speed up the heart rate. To execute a push-up, you must:

  • You should begin in the plank position with your hands spaced a little further apart than shoulder-width apart.
  • Bend your elbows and lower your body to the ground by doing this until your chest is almost touching the ground.
  • Maintain a straight line with your body from your head to your heels.
  • To get back to the starting position, you’ll need to push through your hands.
  • Aim for three sets with 10-15 repetitions per set.


Planks are an excellent workout for strengthening your core muscles, which are extremely important for maintaining good posture and stability. Planks are a basic yet effective exercise. They also aid with the amount of calories that are burned. The plank can be performed as follows:

  • Beginning in a push-up position, but with your forearms planted firmly on the floor, perform the following exercise.
  • Maintain a straight line with your body from your head to your heels while working your core muscles.
  • Maintain this stance for as long as you are able, with a goal of at least thirty to sixty seconds.
  • Repeat for a total of three sets with brief breaks in between.

The burpee

The burpee is a high-intensity, full-body workout that combines components of cardiovascular conditioning and strength training. They have the ability to immediately raise your heart rate and burn more calories. To complete a burpee like follows:

  • Begin by getting into a standing position.
  • Assume a squatting position and place both hands on the ground in front of you.
  • Put your feet behind you and get into the plank posture.
  • Try your hand at a push-up.
  • Put your feet back into the squat posture as quickly as you can.
  • When you are ready, explode upward from the squat position.
  • Your goal should be to complete three sets of 10-15 repetitions.

High Knees

In addition to working your core, the dynamic workout known as high knees also helps enhance your cardiovascular endurance. Calories can be burned off quickly and excess weight can be lost with the help of this exercise’s potential efficiency. The following is the correct form for high knees:

  • Take a standing position with your feet about hip-width apart.
  • Start running in place while simultaneously bringing your knees up as high as they can go with each step.
  • To increase the intensity, contract your abdominal muscles and pump your arms.
  • Aim for performing three sets of exercises lasting between 30 and 60 seconds each, with brief rests in between each set.

Crunches on a bicycle

You may work your abdominal muscles as well as your obliques by performing bicycle crunches. This exercise is wonderful because it combines the two. Not only does having a strong core look fantastic, but it also assists with maintaining general stability and posture. To practice bicycle crunches in the correct manner:

  • Position yourself so that you are lying on your back with your legs bent and your hands behind your head.
  • Raise your head off the ground together with your shoulders and upper back.
  • While doing so, bring the elbow on your right hand closer to the knee on your left, and at the same time, extend your right leg out in a straight line.
  • Alternate by moving your left elbow toward your right knee while extending your left leg forward. This will help strengthen your core.
  • Keep going with this pedaling action while keeping your core engaged the whole time.
  • Shoot for three sets of 15-20 repetitions on each side.

The conclusion

If you want to lose weight and improve your overall fitness, including these seven exercises in your daily routine can bring considerable benefits in both areas. However, it is imperative to keep in mind that physical activity on its own is not a silver bullet remedy. The key to successfully accomplishing your weight loss objectives is to combine a regular exercise routine with a nutritionally sound diet and the appropriate amount of fluids.

In addition to this, it is imperative that you pay attention to your body and refrain from overtraining. Before beginning a new exercise program, it is important to discuss your health and fitness goals with a qualified medical practitioner or fitness instructor, especially if you are inexperienced in working out or suffer from any preexisting health concerns. Adjust the intensity of the workouts so that they are appropriate for your current level of fitness and continue to ramp it up as you get stronger. You may make these daily exercises an important part of your road toward a better, more fit body by devoting yourself to the process and remaining consistent. This will help you reach and keep a healthier, more fit body.

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