8 of the Best Exercises to Lose Weight, Backed by Science

Farmer's Carry: The farmer's stroll involves moving anything heavy. Grip strength, core, and upper-back should be tested using weights that sum up to half your bodyweight, usually 40kg for most guys. 

Weighted Sled (Prowler): As with farmer's walks, many overlook the strength and stamina to carry a heavy item quickly. Another low-skill, high-effort action is pushing a weighted sled.

Kettlebell Swings: Kettlebell swings, a simple yet efficient workout, are essential. Your glutes, hips, and quads will lift the kettlebell, while your abs will stabilize your core. Your shoulders will be pampered. 

Burpee: This activity burns calories and raises heart rate. Remember to regress the workout if needed. You can execute the burpee without leaps and with a knees-down press-up.

Airbike: The assault bike is one of the most dangerous workout tools. It's simple: sit on the bike and ride till you can't, then repeat. The key is that the resistance level adjusts to your speed, making the task tougher as you push and cycle. Just keep going. 

Barbell Deadlifts: The deadlift, the king of complex exercises, can accomplish almost anything. The barbell deadlift is a complex workout that works your quadriceps, hamstrings, arms, abs, and grip strength.

Barbell Back Squat: The barbell deadlift and back squat are basic complex exercises for fitness. Good form requires back and core strength and lower-body force to lift the barbell from the bottom.

Barbell Lunges: Weight your lunges to boost leg day. Dumbbells, kettlebells, and barbells may strengthen quadriceps and hamstrings. Keep your chest high and avoid hitting your knee on the floor to stress your core.