Top 5 Most Effective Exercises for Weight Loss

If you want to make sure that you’re getting the most out of your training and the best results in the shortest time possible, these exercises are for you! We’ve listed the top 5 most effective exercises for burning calories and losing weight, so get ready to sweat!


Burpees engage your whole body with big movements. Working with your bodyweight against gravity like this is a very effective way to burn calories and get your heart pumping. Try our Grasshopper Burpees for both a fat burning and core strengthening effect – 2 in 1!

Grasshopper Burpees
Plie Squat Jumps


Pike jumps, plie squat jumps, 180 and 360 degree jump squats, rope skipping, tuck jumps; the list goes on. When it comes to jumping exercises there are endless kinds and variations, but they all share the same cardio boosting, calorie burning qualities. In fact, every time you jump off and land, you are working against 6 times your own bodyweight!


Did you know that, depending on your bodyweight and tempo, you burn between 40-90 calories per minute when running? Compared to most other forms of exercising, that’s a ton! To get the most out of your running we recommend that you warm up with Seven’s Pre Run workout, or try exercises like High Knees Running in Place and Butt Kickers.

High Knees Running In Place
Butt Kickers


Besides running, boxing is one of the most calorie burning exercises. And if you don’t have any boxing equipment, just move around while punching in the air. Finish off with a Seven workout like Martial Arts or Fighter Fit for a complete full-power workout.


Exercises that engage big and several muscle groups simultaneously burn a lot more calories than exercises that only engage one small muscle group. Squats are a great example of this since they engage your butt, thighs and hips, as well as strengthen the bones, ligaments and insertion of the tendons throughout your lower body.