10 Weight Loss Maintenance Exercises

Keeping weight off is as difficult as losing it, but with the right approach, it's doable. Developing sustainable lifestyle habits and a balanced diet and exercise plan are great ways to achieve long-term success.  

Talk about exercising today. I selected 10 of the best weight reduction exercises that you can easily incorporate into your workout. 

1. Squat to Lunge  

Squat to lunges combines the unilateral benefits of lunges with the strength-building benefits of squats (goblet, dumbbell, kettlebell, or barbell). This compound movement boosts metabolism and weight loss by combining lower-body movements. Use different equipment and switch between back and front squats each week for a fun and tough workout! 

2. Kettlebell Deadlifts  

When training weight-loss clients, I adore kettlebell deadlift variants. Many weight-loss exercises can enhance metabolism, build strength and lean muscular mass, and inspire excitement with single, double, suitcase, and sumo versions. Plus, they accommodate all exercise levels. 

3. Dumbbell Bench Press  

Dumbbell bench presses give endless possibilities while maintaining fundamentals. In addition to working your chest, delts, triceps, and core, this exercise activates small stabilizing muscles, corrects asymmetries through unilateral work, and intensifies training. 

4. Dumbbell Bent-Over Alternating Rows  

The dynamic dumbbell bent-over row targets the upper back, lats, and biceps while exercising your core. Your core muscles stabilize your spine and counter rotation, especially as the weight moves. This stability focus boosts core activation, making it a great upper body and core workout. The calorie-burning impact also boosts weight loss. 

5. Alternating Kettlebell Swings  

A powerful posterior chain workout, the kettlebell swing builds lean hamstrings, glutes, and lower back muscle. Kettlebell swings boost metabolism and burn fat in HIIT and aerobic workouts. While kettlebell swings offer several possibilities, I use the alternating variety to engage my core and upper body. 

6. Sled Pushes  

Sled pushes boost metabolism, improve strength, and maintain weight loss. Sled pushes enhance calorie burn during and after the workout by working multiple muscle groups. This exercise builds lower body, core, back, and shoulder strength. Sled pushes also boost heart rate and fat burning, making them a good weight loss strategy. 

7. Plank Jacks  

An exciting variation of the plank, plank jacks will boost your core training. This powerful core, shoulder, and adductor workout builds strength and stability. Plus, its high-intensity nature boosts metabolism for maximum effect. 

8. Weighted Crunches  

Two elements are essential to weighted crunches: Focus on ab contractions as you descend and core raising as you lift. Weighted crunches combine well with any workout due to their adaptability. The possibilities are unlimited, whether you're doing sets and reps traditionally, slowing down to increase time under tension, or incorporating them into intervals or circuits.  

9. Cardio Intervals  

Improve your weight-loss cardio with interval training. This dynamic technique enhances workout effectiveness and engagement. By doing shorter bursts with shorter rest times, you can incorporate activities outside of cardio machines. 

10. Jumping Rope  

This list of the best exercises to maintain weight loss wraps up with some jump rope. Jumping rope is an excellent exercise for boosting metabolism and sustaining weight loss due to its high-intensity nature and ability to engage multiple muscle groups simultaneously.  

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