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7 Best Free Weight Exercises For Faster Weight Loss


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Best Free Weight Exercises For Faster Weight Loss: Embarking toward achieving your weight loss goals is a transformative journey, and at its heart lies the pivotal role of exercise. In a world where gym memberships and flashy workout equipment often grab the spotlight, it’s easy to feel enticed by the promise of quick fixes and costly solutions. However, many may not realize you can attain remarkable results without spending a single dime.

This blog post is your gateway to discovering a treasure trove of fitness wisdom—a compilation of the “7 Best Free Weight Exercises for Faster Weight Loss.” These tried and tested, and timelessly practical exercises form the bedrock of your weight loss journey. Moreover, they come with a price tag of precisely zero dollars, making them accessible to everyone, regardless of their budgetary constraints.

Benefits Of Weight Exercises For Weight Loss

Before diving into the Free Weight Exercises For Faster Weight Loss, it’s crucial to understand why incorporating weight exercises into your routine is beneficial for weight loss. These exercises are multifaceted in their effects:

Metabolism Boost: 

Weight exercises elevate your metabolism, helping you burn calories even after your workout has ended.

Calorie Burn: 

They are efficient calorie burners, making them an excellent choice for shedding excess weight.

Muscle Development: 

Building lean muscle mass through weight exercises can give your body a leaner and more toned appearance.

Also Read: Foods Everyone In Their 40s Should Eat For Faster Weight Loss

Equipment-Free vs. Gym Weights:

One of the advantages of free weight exercises is that you don’t need access to a gym or expensive equipment. You can perform them in the comfort of your own home or any open space. Let’s compare the pros and cons of using gym weights versus bodyweight exercises:

Gym Weights: 

While effective, gym weights require a gym membership or an investment in equipment, which may not be feasible for everyone.

Bodyweight Exercises: 

These are cost-free and can be modified to suit different fitness levels, making them accessible to many people.

The 7 Best Free Weight Exercises For Faster Weight Loss

1. Squats:

Squats are the cornerstone of lower body strength and essential to any well-rounded workout routine. They engage many muscle groups, including the quadriceps, hamstrings, glutes, and lower back. Here’s how to perform a squat with proper form:

Targeted Muscles: Quadriceps, hamstrings, glutes, and lower back.

How to Perform: Stand with your feet shoulder-width apart, maintaining a straight back and a neutral spine. Initiate the movement by bending at your hips and knees like you’re about to sit in an imaginary chair. Keep your knees aligned with your toes and your chest upright. Your goal should be to get as low as possible without compromising your safety. Then, press through your heels to get back to where you started. Keep reading to know more about the Free Weight Exercises For Faster Weight Loss.

2. Push-Ups:

Push-ups are a classic bodyweight exercise that builds upper body strength and engages your core for stability. This move is great for building strength in the chest, shoulders, triceps, and abs. To perform a proper push-up:

Targeted Muscles: Chest, shoulders, triceps, and core.

How to Perform: Begin in a plank position with your hands placed slightly wider than shoulder-width apart and your body forming a straight line from head to heels. As you stoop, keep your elbows bent and close to your sides. Lower yourself until your chest is just above the ground or as far as your strength will let you. Push back up to the starting position, ensuring your body remains straight throughout the movement.

3. Planks:

Planks are known for strengthening the core, but they also work the shoulders and back, which helps keep the body stable. Here’s the proper form for a plank:-

Targeted Muscles: Core, shoulders, and back.

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How to Perform: Start in a push-up position with your weight supported on your forearms instead of your hands. Keep your elbows directly beneath your shoulders. Maintain a straight line from head to heels, engaging your core muscles to prevent your hips from sagging. Hold this position for as long as possible to increase your endurance. It was another one of the best Free Weight Exercises For Faster Weight Loss.

Also Read:- Yoga Poses For Weight Loss

4. Lunges:

Lunges are fantastic for sculpting the lower body, targeting the quadriceps, hamstrings, glutes, and calves. This exercise also improves balance and stability. Follow these steps for proper lunge form:

Targeted Muscles: Quadriceps, hamstrings, glutes, and calves.

How to Perform: Stand with your feet hip-width apart, hands on your hips, and maintain an upright posture. Step forward with one leg while bending both knees to make 90-degree angles. Ensure your front knee aligns with your ankle and your back knee hovers just above the ground. Push through your front heel to return to a standing position and alternate legs.

5. Burpees:

Burpees are a great way to work out your whole body and get a good cardio workout in at the same time. They’re excellent for burning calories and building muscular endurance. While they work nearly every muscle group, they particularly target the legs, chest, shoulders, and core. Here’s how to execute a burpee effectively:

Targeted Muscles: Full-body workout.

How to Perform: Begin standing with your feet hip-width apart. Get down on your knees and put your hands on the ground. Kick your feet back to a plank position and perform a push-up. Immediately jump your feet back to the squat position and explosively jump up, reaching your arms overhead. Land softly and return to the squat position to start the next repetition.

6. Mountain Climbers:

Mountain climbers are active exercises that work your legs, shoulders, and core. They also provide a cardiovascular challenge. To perform mountain climbers correctly:

Targeted Muscles: Core, shoulders, and legs.

How to Perform: Begin in a plank position with your hands directly beneath your shoulders. Keeping your core engaged, alternate bringing your knees towards your chest one at a time, as if you’re running in place. Maintain a steady pace and focus on keeping your hips stable. Continue scrolling to learn more about the Free Weight Exercises For Faster Weight Loss.

7. Bicycle Crunches:

Bicycle crunches are an effective abdominal exercise that also targets the oblique muscles. They are great for building a strong and toned core. Here’s how to perform bicycle crunches:

Targeted Muscles: Abdominals and obliques.

How to Perform: Lie on your back with your hands behind your head and your knees bent. Raise your chin and use your abs to hold your shoulders off the floor. To do this, straighten your right leg while bringing your right elbow to your left knee. The next step is to switch sides by bringing your left elbow toward your right knee and your left leg straight. Continue alternating pedaling while keeping your lower back on the ground.

Also Read: Easy Breakfast Ideas For Weight Loss


Incorporating these Free Weight Exercises For Faster Weight Loss into your fitness routine marks a transformative step toward expedited weight loss. These exercises are veritable pillars of effectiveness, sculpting your body and accelerating your progress with each repetition. Yet, their value extends beyond their efficacy, for they carry the unique distinction of being entirely cost-free.

In a world where the pursuit of fitness often comes at a premium, these exercises offer a liberating alternative where financial constraints need not be a hurdle. They are, in essence, the embodiment of accessibility, extending their benefits to everyone, regardless of their budgetary limitations.


Can I do these exercises at home without any equipment?

Absolutely! These exercises are designed to be equipment-free, meaning you can perform them at home or in any open space without needing weights or machines.

How many times a week should I do these exercises for weight loss?

It depends on your fitness level and goals, but a general recommendation is to aim for at least three to four times a week. You can adjust the frequency as needed to fit your schedule and progress.

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