Top 10 Home and Gym Exercises for Fat Loss and Strength

Top Exercises for Fat Loss and Strength

Gold Standard Home and Gym Movements for Results

3 ways To maximize Your Workouts (1)


Written by: Femi Doyle-Marshall



The question of how to drop, cut, trim fat I believe has existed since the dawn of time. The other on, how to get bigger, stronger, faster leads the opposite poll. Should you do hill sprints, box jumps, stair climb or jog? With the range of supplements and various other products in the market I’ve decided to take another approach in creating this list by guiding you towards the path of hard work. By building persistence, will power and overall strength. This is top 10 list of movements for strength and fat loss. You may be surprised both fat loss and strength gain use the same core movements. What you may need to focus on most is your nutritional habits.

In creation of this list a couple of factors have to be kept in mind.

Factor One: Are the movement patterns full body in motion?

Reasoning: We want actions that use multiple joints through one or more planes of movement. This uses more energy to complete the action and forces your body to get stronger and adapt over time which is a good thing for fat loss and strength based goals. Find more articles below on the value of resistance training on energy expenditure.

Factor Two: Can these movement patterns incorporate various tools or progressions?

Reasoning: As you incorporate some of the movements you may need to modify them. Getting stronger leads you to finding more challenging ways to complete the lift/movements and the resources available also places a point of interest. Almost all movements below can be used with a wide variety of tools.

Disclaimer: Be sure to learn the corrective movement patterns prior to engaging in high strenuous activity. These will produce results. As with that comes significant risk when they are done incorrectly. Please bare that in mind.

The Top 10 Home and Gym Exercises for Fat loss and Strength are sectioned into Strength Multi-joint, Explosive Multi-joint, and Core Stability Static/Dynamic. Each section may overlap yet fit nicely into the category for the sake of simplicity.


The Top Ten Movements for Fat loss and Strength

Strength Multi-Joint

1) Squat (Legs)

Can be listed as one of the big Strength Multi-joint movements. This pattern alone uses a great deal of energy to move the body. When adding weight them challenge becomes greater and can produce more results to the user when correct technique has been learned. Moving without weight is traditionally a starting point and progressing to holding a dumbbell in front to a barbell behind the back are some progression variations. This by far can be one of the greatest tools in a program to promote fat loss and build a strong, powerful body.

2) Deadlift (Legs)

Fantastic Strength Multi-joint movement pattern which recruits a lot of muscle fibres to complete the action. This alone can place demand on the upper body (back specifically) in the pull motion a lot of work in thighs/glute region. If you are looking to burn a great amount of energy this movement certainly can do that for you along with building some solid strength. Be sure to learn the correct movement pattern for Deadlifts and further to all of the movements.

3) Pull-up (Back)

Can be noted as a powerhouse Strength Multi-joint movement. This one pattern is used for everyday routines and picking objects from high places to simply pulling your body upward or towards a place. Upper body, mid back strength can be extremely useful when it comes to posture and stability of the spinal muscles. Due to it recruiting a large amount of muscle from your upper body it requires a fair amount of energy. By engaging in variation of this pattern you are preparing yourself to be physically capable to do activities such as bouldering, parkour and rock climbing as chin-ups, muscle-ups and various other patterns overlap. In the end this is a great addition for the above goal.

4) Row (Back)

Rowing movements are pulling movement patterns. This quite like a Pull-up or any other varation of it allows the practitioner 1) to use a lot of energy to move an object 2) build a great deal of upper body strength based on the angle positioned. In some cases using a rowing pattern can be done as an extra exercise (ie. supplemental).



5) Overhead Press (Shoulders)

Staple for developing strong shoulders. If you have the shoulder mobility and joint health this here is a keeper. From moving a weight from shoulders overhead you are utilizing a great deal of energy in completing the movement. Core stabilization has to occur. Joint stability is required to prevent the weight from falling and sheer strength and calories burned is on the agenda. Keep this in mind. Like I said earlier with the proper form it is a keeper.

Seen above this Overhead Press also known as the Shoulder Press along with the Chest Press below it. Both are great for strengthening the upper body and use a lot of energy in completing the movement.

6) Chest Press/Push-up (Chest)

Once again a multi-joint movement that will require a great deal of effort includes the chest press/push-up. The body weight version of the chest press being the push-up can be used as a primer to learn the best movement pattern for your body. Progressing to explosive variations are also a suggestion once you have built up enough strength. Now in general the chest press will build “chest strength” logically as well as shoulder development to complete the action. This is also another tool to add to your arsenal of strength/fat loss movements. Be sure to avoid your shoulders rolling forward throughout variations of the lift.


Explosive Multi-Joint

7) Olympic lifts (Full body)

Repeated Disclaimer: This is not my specialty as of yet nor do I think if you have sufficient experience should you be teaching this, just a heads up.

Olympic lifts are a beautiful gift to mankind. By explosively moving a weight through full ranges of movement you engage multiple muscle fibres and activate your ENTIRE BODY (speaking of the nervous system). This alone speaks to building strength, power and burning a lot of energy. Lifts include snatch, cleans, clean and jerks along with hundreds of variations of the patterns using blocks, steps, etc. These are fantastic to building strength and burning calories yet I remind you to reread the disclaimer I posted underneath this category.


Core Stability Static/Dynamic

8) Plank (Core )

Stability is a vital component to strength and great foundation to have in shredding or dropping fat. Doing plank variations works the entire abdominal region and low back. Varying the position of the body is also a wise thing to incorporate.

9) Abdominal roll outs (Core)

One of my favorite tools in the arsenal of core stability and strength. By 1) stabilizing the abdominal area you are using a great deal of strength 2) completing a full roll out with the body bracing your core you are engaging more muscle and more energy. The outcome a strong core and sweat dripping from your forehead.

10) Ball slams (Core/Fullbody)

This movement is extremely explosive. I’ve added these into many client and group training programs with a fair amount of results. It is dynamic, uses a lot of energy and incorporates a full range of movement as long as the body allows. If you have access to this tool I would say add it in.

This list is not conclusive. I could likely add in another 5 movements into the mix if I thought out long and hard enough of variations from those I have mentioned above. With a goal to get stronger all you need to do is 1) lift 2) add variety – later 3) eat well 4) rest. The other pieces fall into place. For fat loss it is quite the same.


And that’s it for today. Be sure to post any questions you may have about nutrition on the STRENGTH FORUM many members have found that page quite useful. Otherwise have questions or concerns? Feel free to leave them below along with any comments, thoughts and feedback. If you are looking to get a better understanding of this article I will be sure to post a response.


Energy Expenditure & Exercise Articles:

  1. Minimal resistance training improves daily energy expenditure and fat oxidation.
  2. Combustion, Respiration and Intermittent Exercise: A Theoretical Perspective on Oxygen Uptake and Energy
  3. Effect of acute resistance exercise on postexercise energy expenditure and resting metabolic rate.
  4. Energy expenditure following a bout of non-steady state resistance exercise.
  5. Postexercise oxygen consumption and substrate use after resistance exercise in women.

Improving Strength & Training Articles:

  1. Early adaptations to six weeks of non-periodized and periodized strength training regimens in males.
  2. Changes in exercises are more effective than in loading schemes to improve muscle strength.
  3. The adaptations to strength training : morphological and neurological contributions to increased strength.
  4. Human muscle strength training: the effects of three different regimens and the nature of the resultant changes.



3 ways To maximize Your Workouts (1)

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