7 Exercises You Need To Lose 20 Pounds

Barbell Back Squats

The barbell back squat is considered the "king" (or queen!) of exercises due to its full-body nature.

Walking Lunges

Walking lunges work the quads, glutes, and hamstrings well.

Reverse Grip Pull-ups

 Pull-ups work the lats, biceps, triceps, forearms, shoulders, and back.


The deadlift is another basic complex exercise that works the hamstrings and glutes. Lower back, quads, traps, and core are included.

Bench presses

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

Bent-Over Rows

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

Overhead presses

A terrific shoulder workout for deltoids is the overhead press. It works core, triceps, and upper pectorals.

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