9 Best Exercises To Do At Gym For Weight Loss

Bear Crawl

A compound exercise targeting major muscle groups, including the core, shoulders, and arms. Focus on maintaining a level back and engaging the core. Perform 3 rounds of 20 to 30 seconds.


A classic exercise for chest, triceps, and core strength. Keep a strong high plank position and aim for 3 sets of 12 to 15 reps.

Dumbbell Thruster

A multi-joint exercise engaging the legs, core, and shoulders. Execute with proper form and perform 3 sets of 6 to 8 reps.


A full-body exercise emphasizing muscle mass and metabolism. Maintain a neutral spine and perform 3 to 4 sets of 6 to 8 reps.


An intense calorie-burning exercise targeting multiple muscle groups. Focus on controlled movements and perform 3 sets of 40 seconds on, 20 seconds off.

Cardio Row

A full-body cardio workout enhancing power and endurance. Keep proper form and perform rounds of rowing intervals.


A fundamental leg exercise for overall body strength and calorie burn. Maintain proper form and perform 3 to 4 sets of 8 to 12 reps.

Walking Lunge

Engages legs, core, and glutes, promoting balance and strength. Perform 3 sets of 20 to 30 seconds per leg.

Assault Bike

An intense cardio workout targeting multiple energy systems, great for changing body composition. Perform 5 rounds of 30 seconds on, 90 seconds off intervals for a challenging workout.