15 Exercises to Improve Your Physical Condition and Lose Weight

Losing weight and improving your fitness are goals that many people set throughout the year, but they don't always know how to start or what the most effective exercises are to achieve those goals.

However, incorporating an exercise routine can be the key to transforming your body and mind.

In this article, we'll explore 15 effective exercises you can include in your daily routine to improve your fitness and help you lose weight in a healthy and sustainable way.

Why exercise to lose weight?

Exercising is essential not only for weight loss but also for improving overall health. Through exercise, you can boost your metabolism, improve cardiovascular health, strengthen muscles and bones, and reduce your risk of chronic diseases.

Exercises that combine strength and cardiovascular training are especially effective for burning calories and improving overall fitness.

Here's a list of 15 exercises that, combined with a balanced diet, will help you effectively achieve your goals.

1. Squats

Squats are a basic but essential exercise for improving lower-body strength. They primarily target the glutes, thighs, and calves, and also help improve balance and core stability.

How to do them:

1. Stand with your feet shoulder-width apart.
2. Bend your knees and lower your hips as if you were going to sit in a chair.
3. Keep your back straight and your abs tight.
4. Lower yourself until your thighs are parallel to the floor.
5. Return to the starting position by pushing with your heels.

Sets and repetitions:
3-4 sets of 12-15 repetitions.

Necessary instrument:
You can do it without equipment or add weights for added difficulty.

2. Push-ups

Push-ups are a classic exercise for working your upper body. They activate your chest, triceps, shoulders, and core muscles. They're especially good for improving upper body strength.

How to do them:

1. Get into a plank position with your hands aligned with your shoulders.
2. Lower your torso by bending your elbows until your chest almost touches the floor.
3. Push off the floor to return to the starting position.

Sets and repetitions:
3-4 sets of 10-12 repetitions.

Necessary instrument:
No equipment is needed, but you can make them more difficult by using weights or varying the angle of your hands.

3. Ab Twist (Russian Twists)

The Russian twist, or "Ab Twist," is excellent for working the oblique muscles, which are key to a strong core. This exercise also improves stability and flexibility.

How to do them:

1. Sit on the floor with your legs bent and your feet flat.
2. Lean your torso back slightly and keep your back straight.
3. Twist your torso from side to side while holding your hands in front of you.

Sets and repetitions:
3-4 sets of 15-20 reps per side.

Necessary instrument:
You can add a dumbbell or medicine ball for added intensity.

4. Burpees

Burpees are one of the most complete exercises, as they combine strength and cardiovascular training. They're ideal for burning calories quickly and improving both muscle strength and endurance.

How to do them:

1. Start standing with your feet shoulder-width apart.
2. Squat down and place your hands on the floor.
3. Jump your feet back into a plank position.
4. Do a push-up (optional).
5. Jump forward and immediately jump up, extending your arms.

Sets and repetitions:
3-4 sets of 10-15 repetitions.

Necessary instrument:
No additional equipment is required, but you can add a weight for added difficulty.

5. Iron

The plank is one of the most effective exercises for working your core, back, and shoulders. Not only does it improve stability, but it's also excellent for overall toning.

How to do them:

1. Lie on the floor with your elbows aligned under your shoulders.
2. Keep your body straight, without letting your hips drop.
3. Hold this position for as long as possible, making sure your abdomen and glutes are contracted.

Sets and repetitions:
Hold the plank for 30 to 60 seconds. Perform 3-4 sets.

Necessary instrument:
A mat or mattress for greater comfort.

6. Jumping Jacks

Jumping jacks are an easy-to-do cardio exercise that's very effective at burning calories. They help tone your legs, glutes, and shoulders.

How to do them:

1. Start standing with your feet together and hands at your sides.
2. Jump up and spread your legs while raising your arms above your head.
3. Return to the starting position with another jump and repeat.

Sets and repetitions:
Perform 3-4 sets of 30-45 seconds.

Necessary instrument:
No additional equipment is needed.

7. Jump Squats

Jump squats are a great way to improve leg and glute strength while also working your cardiovascular system.

How to do them:

1. Perform a normal squat.
2. When you reach the bottom, jump up with force.
3. Land softly in the starting position and repeat the movement.

Sets and repetitions:
3-4 sets of 12-15 repetitions.

Necessary instrument:
You can use weights to increase the difficulty.