Lose weight faster with these calorie-burning floor exercises, says the coach: eat this, not this

When embarking on a weight loss journey, leading a healthy lifestyle is key. That means following a diet full of lean vegetables and protein, doing cardio, and doing strength training exercises. Consistency is the name of the game here, as it will help you lose that unwanted weight and achieve your weight loss goals. But if you want to lose weight faster, you can get up on days without training by doing some exercises on the floor and walking. These low-impact activities will help you burn more calories and help you in the recovery process after harder workouts.

When you do ground exercises, you should opt for compound movements that involve multiple muscle groups and recruit more muscle fibers. With this well-rounded play deck on the deck, you’ll be well on your way to sculpting your dream body in no time.

If you want to incorporate ground exercises into your weight loss routine more quickly, we offer you the best moves to burn calories. Do 3 to 4 sets of the following exercises, and then be sure to check out The 6 Best Exercises for Strong, Toned Arms in 2022, Coach Says.


For this exercise, assume a standard push-up position with your shoulders in line with your wrists and straight back. Keep your core tight and your glutes tight and lower yourself under control until your whole body is on the ground. Once you’ve reached the end of the movement, take your hands off the ground (also known as “release them”), and then place them back to push them up. Bend your triceps and chest at the top to finish before performing another repetition. Complete 3 to 4 sets of 10 to 15 reps.

Related: Reduce belly fat faster at age 40 with these free weight exercises, says coach

mature woman squatting, showing how to reduce waist

Keep your torso straight and your core tight, and sit on your heels and hips until they are parallel to the floor. Then go back up 1/4 of the way, go back down, and then go back up. Bend your glutes and quads at the top to finish. This counts as 1 repetition. Perform 3 to 4 sets of 15 reps.

Related: Reduce belly fat faster with these walking workouts, says the coach

man lunging back into hotel room

Start this exercise with a stepped position: one foot should be in front and the other foot should be behind you with your toes firmly planted. Keep your chest high and your core narrow, and lower yourself until your back knee touches the ground. Go up 1/4 of the way, then down again. Drive on the heel of your front leg to climb all the way. This counts as 1 repetition. Perform 3 to 4 sets of 10 reps for each leg.

side plate exercise ab
Tim Liu, CSCS

For this exercise, stand against the wall with your heels, ass, and shoulders touching the wall. The shoulders should be aligned with the wrist and feet stacked on top of each other. Keep your core tight and your glutes tight as you tilt and bend your hips up and down, keeping your tension at an angle. Do 3 to 4 sets of 10 reps on each side.

woman doing reverse crunch, legs raised to lose weight faster

Start this movement by lying with your lower back flat on the floor. Hold the core tight, lift your feet toward your body, and flex your abs vigorously. Lower your legs slowly, keeping the tension in the core before doing another repetition. Complete 3 to 4 sets of 15 reps.

Tim Liu, CSCS

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

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