1. Squats
Strength training is essential, the experts say. "The more muscular fitness you have," says Cotton, "the greater the capacity you have to burn calories."
And our experts tended to favor strength-training exercises that target multiple muscle groups.
4. Lunges
Like squats, lunges work all the major muscles of the lower body: gluteals, quadriceps, and hamstrings.

3. Bent-over Row
Talk about bang for the buck: This exercise works all the major muscles of the upper back, as well as the biceps.