In a quest for toned arms, you may see more exercisers doing triceps press downs than push-ups. But if your goal is to lose weight and tone, you should actually do the opposite. Push-ups work not only the triceps, but the chest and front shoulders. This means you burn more calories and make better use of your time with the push-ups. Perform large-muscle compound exercises to burn fat and lose weight.
Advanced burpees include a little bit of everything: push-ups, plyometrics and aerobics. Stand with your feet about hips-width apart, your arms at your sides. Squat, placing your hands flat on the ground in front of you. Kick your legs back behind you, so that you are at the top of a push-up. Bend your elbows and do one full push-up. Push through your feet, hopping forward so they are close to your hands again. Jump back up, propelling yourself into the air, landing back into the beginning standing position.
Use a bench, chair or other sturdy object that will safely support your weight. This exercise works your legs, glutes and shoulders. It will also get your heart rate up. Stand in front of the chair holding a dumbbell in each hand near your shoulders. Place your right foot on the chair, stepping all the way up. As you step, lift your left knee, bringing it into your chest, and press the dumbbells overhead. Lower back down slowly, bringing the dumbbells back to your shoulders and your left foot back to the ground. Complete all the repetitions for your right leg, then do your left leg.
Bent Over Row
The bent over row targets your back and biceps. Holding a dumbbell in each hand, press your hips back, leaning forward until your torso is at a 45-degree angle to the ground. Keep your back straight and look forward. With your arms hanging straight down, palms facing each other, squeeze your shoulder blades together and pull your elbows in and past your sides. Contract your back while you hold this position for a count. Slowly lower your arms and repeat.
Jhonson, Jolie (2011). Basic Exercises for Weight Loss. Retrieved Aug. 13, 2012 from,