The Only 7 Exercises You Need To Lose 20 Pounds

Nobody denies that losing weight is hard. Whether you want to lose weight or get in shape for summer, you need a consistent calorie deficit, a healthy diet, and the correct activity.

Barbell Back Squats

The barbell back squat is considered the "king" (or queen!) of exercises due to its full-body nature. This compound movement targets quadriceps, glutes, hamstrings, calves, lower back, and core.

Walking Lunges

Walking lunges work the quads, glutes, and hamstrings well. This workout incorporates the calves and core, promoting balance and stability. To add weight, hold dumbbells in each hand.

Reverse Grip Pull-ups

If you wish to shed 20 pounds, use your body weight. Pull-ups work the lats, biceps, triceps, forearms, shoulders, and back.


Another basic compound exercise that targets the hamstrings and glutes is the deadlift. Also affects lower back, quads, traps, and core.

The pectoral and triceps-focused bench press is a great upper-body exercise. It involves the deltoids, upper back, and forearm muscles.

Bench Presses

Bent-over rows are great lat and rhomboidal pulling exercises. They engage biceps, traps, and lower back muscles.

Bent-Over Rows

Stand with your feet shoulder-width apart and a barbell at shoulder height with your palms facing front to complete an overhead press. Push the bar straight up until your arms are fully extended overhead, bracing your core.

Overhead Presses

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