Top 10 Gym Exercises to Lose Weight Backed by Science

 

You’ve been showing up at the gym, grinding through your workouts on your weight loss journey to reach your weight loss goals. —but the scale won’t budge, indicating a need for better energy balance . Sound familiar? With so many machines, classes, and routines available, it’s easy to wonder if you’re doing the right exercises to actually lose weight.

Here’s the good news: not all exercises are created equal—and research suggests science has already figured out which certain exercises work best. In this guide, we’ll break down the most effective and best exercises for weight loss at the gym, all backed by research. These moves are efficient, powerful, and ideal for maximising results, whether you’re just starting out or looking to break through a plateau.

Why Exercise Selection Matters

Not all gym workouts deliver the same weight loss results. To lose fat effectively, it’s not just about working up a sweat—it’s about working smarter and incorporating the most effective exercises . Scientific reviews show that exercise alone can lead to clinically significant weight loss, but the amount and intensity matter. For example, in the Midwest Exercise Trial 2, participants who exercised five days a week with a calorie burn of 400–600 calories per session lost between 3.9 kg and 5.2 kg over 10 months. Similarly, a separate trial demonstrated a 7.5 kg loss in just three months from exercise alone, requiring about 60 minutes of activity per day to burn 700 calories. These findings support the idea that high-volume, high-intensity exercise, including high intensity interval training —particularly using large muscle groups—burns more calories during and after your session compared to isolated movements. Compound exercises and structured cardio and strength training not only help reduce fat but also help to build muscle and preserve lean muscle. and improve aerobic fitness, making them key for sustainable results.

 

Why does that matter? Because muscle burns more calories at rest. And the more lean muscle you build, the easier it becomes to lose fat and keep it off.

A smart mix of intense exercise, build strength and body training and cardio keeps your metabolism high, burn calories, prevents muscle loss during dieting, and supports long-term results, aligning with healthy habits .

Top 10 Exercises to Lose Weight at the Gym

Each of these exercises is proven to burn calories, engage multiple muscle groups, and provide a full body workout while elevating your fat-burning potential, especially when you keep your core tight. Let’s dive in.

1. Burpees

• Equipment: None
• Muscles worked: Full body – chest, arms, core, legs
• Calories burned: ~10 calories per minute
• Why it works: Combines strength and cardio for maximum calorie burn and afterburn effect.

  

  High-intensity moves like burpees can spike metabolism and improve fat loss.

2. Kettlebell Swings

• Equipment: Kettlebell
• Muscles worked: Glutes, hamstrings, core, shoulders
• Why it works: Hip-powered movement that’s both strength and cardio.

  

  Kettlebell training increases aerobic capacity and muscular endurance.

3. Barbell Back Squats

• Equipment: Barbell + squat rack
• Muscles worked: Quads, glutes, hamstrings, core
• Why it works: Builds major muscle mass and drives metabolism.

  

  Strength training boosts lean mass and resting metabolic rate.

4. Rowing Machine

• Equipment: Rowing machine
• Muscles worked: Legs, back, arms, core
• Calories burned: Up to 400+ in 30 mins
• Why it works: Full-body, low-impact cardio with resistance.

  

  Rowing engages multiple muscle groups and increases cardiovascular endurance.

5. Box Jumps

• Equipment: Plyometric box
• Muscles worked: Glutes, quads, calves
• Why it works: Explosive movement that spikes heart rate.

  

  Plyometric exercises improve metabolic rate and anaerobic power.

6. Dumbbell Deadlifts

• Equipment: Dumbbells
• Muscles worked: Hamstrings, glutes, back, core
• Why it works: Strengthens your posterior chain and boosts total calorie burn.

  

  Deadlifts engage large muscle groups and support fat loss.

7. Thrusters

• Equipment: Dumbbells or barbell
• Muscles worked: Legs, shoulders, core
• Why it works: Combines upper and lower body strength with cardio output.

  

  Thrusters provide a full-body metabolic challenge.

8. Battle Ropes

• Equipment: Battle ropes
• Muscles worked: Arms, shoulders, core, legs
• Calories burned: Up to 120 in 10 minutes
• Why it works: High-intensity conditioning tool for quick fat burn.

  

  Battle ropes create high and more energy expenditure with minimal joint stress.

9. Treadmill Running (or Sprints)

• Equipment: Treadmill
• Muscles worked: Legs, glutes, core
• Why it works: Classic cardio option that’s great for intervals or endurance work.

  

  Running at moderate to high intensity reduces body fat effectively.

10. Barbell Bench Press

• Equipment: Barbell + bench
• Muscles worked: Chest, shoulders, triceps
• Why it works: Builds upper back and body strength and mass in muscles.

  

  Upper body resistance training aids overall fat loss by boosting resting metabolism.

Structuring Your Workout for Fat Loss

To achieve meaningful and lasting fat loss, your workout routine should balance physical activity, strength training, cardio, and proper recovery. A 2024 systematic review and meta-analysis published in JAMA Network Open found a clear dose-response relationship between aerobic exercise and improvements in body composition reductions in body fat, especially for sedentary overweight individuals, including obese women. . Specifically, the analysis revealed that engaging in 150–300 minutes of moderate-to-vigorous aerobic activity per week is associated with significant decreases in fat percentage, waist circumference, and BMI. The study also highlighted that greater fat loss benefits were observed at higher exercise volumes, reinforcing that both the amount and intensity of your workouts matter. When paired with resistance training, this combination becomes even more effective for both fat loss and metabolic health.

Sample Weekly Workout:

• 3 days of strength training (e.g. squats, deadlifts, presses)
• 2 days of cardio/HIIT (treadmill intervals, rowing, ropes)
• 2 days of active recovery (walking, yoga, mobility)

Also important:

• Maintain a calorie deficit
• Prioritise protein (~1.6–2.2g/kg body weight)
• Get quality sleep and rest for recovery and hormonal balance

FAQs

How often should I work out to lose weight?
Typically, aiming for 4–5 workout sessions per week, combined with the right diet, is effective. This should include at least 2 days of strength training and 150 minutes or more of cardio each week for best results.

Is cardio or weight training better?
You need both—cardio burns calories during the session, while weights help preserve lean muscle mass and increase metabolism.

Can I lose weight lifting weights only?
Yes, but you’ll maximise fat loss and gain muscle by combining it with cardio.

Pro Tips for Long-Term Results

• Use an app or notebook to track progress
• Set realistic goals—small wins add up
• Partner with a Top Gym personal trainer
• Celebrate non-scale victories like improved endurance, sleep, or confidence

Final Thoughts

Losing weight at the gym is about doing what works—not doing everything. These 10 science-backed best exercises, such as jump rope, are efficient, scalable, and proven to burn fat, helping you achieve your weight loss exercise or goals and build lean muscle.

Not sure where to begin? Speak with a certified trainer, who may also have a background in sports medicine, at your local gym or Top Gym Australia for personalised guidance and support. Your goals are achievable with regular exercise — we’re here to help you get there.