Full-Body Gliding Disc Workout For Weight Loss

gliding discs workout for weigh loss

While they’re most recognized as a go-to piece of fitness equipment for core workouts, gliding discs can also be used as a full-body workout for weight loss. Their unique design and durability take a normal workout to the next level, challenging stability and strength with amplified intensity. Let’s take a look at why you should start using gliding discs in your workouts, the best gliding disc exercises, and a full-body gliding disc workout to get you started.


Don’t be fooled by the simple design of a gliding disc. Used appropriately, gliding discs can place a huge demand on muscles in a way you’ve never experienced. Here are a few reasons why you should start incorporating gliding disc exercises into your weight loss workout.


Your typical weightlifting workout or cardiovascular training keeps you in two planes of motion: sagittal (front to back) and frontal (side to side). Incorporating gliding discs into your weight loss workout will introduce a third and arguably more important plane of motion: transverse or rotational movements. By exercising in all three planes of motion, your workout will go to the next level of intensity.

How does this work? Gliding discs challenge your muscular and central nervous systems simultaneously, increasing the perceived intensity. What’s more, using gliding discs also challenges your stability and balance. Put all that together and you have an easy way to improve your workouts for better muscle building, fat burning, and sports conditioning.

Another easy way to crank up the fat-burning intensity of your workouts is to use a thermogenic waist trimmer belt. You can wear it during your workouts or while sitting around the house to promote blood flow to the stomach and increase fat burning.


Continuing with the point above, since your workout will include exercises taking place in all three planes of motion, your core will be challenged no matter which exercise you choose.

Let’s take a lunge as an example. A normal lunge does demand stability and strength from your quadriceps and hip flexors, but the gliding disc provides a manageably unstable surface. As a result, your entire body, especially your core, must work to keep you balanced while performing the movement. The result is the activation of more muscle groups with an emphasis on your core.


Unlike many of the high-intensity interval training workouts that have exploded in popularity such as CrossFit, gliding discs are a low-impact training tool. This means that you don’t have to worry about too much pressure being placed on fragile areas, especially the joints.

What’s more, nothing beats the convenience of gliding discs. They are terrific space savers, allowing you to use them at home or in your hotel room so you can train while traveling.


Some exercises are better suited for gliding disc workouts than others. For example, we wouldn’t recommend using gliding discs while holding a 500-pound loaded barbell on your back. Here are the best gliding disc exercises for weight loss that we found to be fun and effective.


We know you want to dive right into the workout, but taking a few minutes to warm-up and stretch can increase performance and prevent injury.

If you have a warm-up routine that you like, then keep at it. Ten minutes on a treadmill, light shadow boxing, or a light jog are all great options. If you need a more in-depth warm-up, check out our full-body gliding disc workout video.


This two-for-one movement will target your quadriceps, hamstrings, hip flexors, calves, and core. It’s ideal for avoiding overcompensation issues especially if your day job involves sitting for hours.

  • Stand tall and carefully place both feet on a gliding disc
  • If you’re new to fitness, you can put only the working leg on a gliding disc
  • Keep your spine neutral and your core engaged
  • Make sure your front knee is aligned with your toes as you slide the left leg back
  • Bring the left to the starting position
  • Now slide it to the side
  • Push your hips back during your side lunge
  • Return to the starting position
  • That is one repetition


An excellent fat-burning exercise, this superset will help to strengthen all of your lower body musculature especially your glutes.

  • Lie on your back on a comfortable surface
  • Place each foot onto one gliding disc
  • Lift your hips up and keep them extended
  • Place your feet at hip width
  • Keep your core tight throughout
  • Slide only the left foot out in front
  • Slide it back in then do it again on the right side
  • That is one repetition


A spin on the classic push-up, the instability caused by the gliding discs are going to provide exactly what your chest muscles need to get lean and strong.

  • Place a comfortable surface beneath you as you take a classic push-up position
  • Put one hand on each of the gliding discs
  • You can perform this movement either on your knees or in a regular push-up position
  • Lower your upper body towards the ground
  • As you do, slide your hands out slowly
  • Pause and contract your chest muscles
  • Slide the hands back in towards one another to return to the starting position
  • Keep your spine neutral throughout the movement
  • That is one repetition


A great core exercise, the addition of the gliding discs recruits even more surrounding muscle groups including the pecs, front deltoids, and hip flexors.

  • Kneel on a comfortable surface as you take a classic push-up position
  • Put one hand on each of the gliding discs
  • Brace your core and keep your spine neutral
  • Slide your left hand out in front of you while keeping the right hand back
  • Once you’ve completely extended your left hand, pause, then return
  • Do the same thing on the other side
  • That is one repetition


A classic abdominal exercise, performing mountain climbers on gliding discs increases the demand on the hip flexors so don’t be surprised if you feel a burn from your chest down to your legs.

  • Take a classic push-up position with your feet straight behind you and hands at your shoulders
  • Put one foot on each of the gliding discs
  • Slide your left foot in towards your chest
  • Contract the core and slide the left foot back as you simultaneously slide the right foot forward
  • Start slow then pick up speed as long as you feel comfortable
  • Keep your spine neutral throughout the movement
  • That is one repetition


New to gliding discs? Want to see a pro perform the workout while guiding you through it? Check out our full-body gliding disc workout video. It’s the same workout below with the added benefit of step-by-step instructions.


  • 5 to 10 minutes

Lunges Combo (Three-Way Lunges):

  • 3 sets of 5 repetitions on each side (20 seconds of rest between sets)

Hip Bridges Super Set Alternating Leg Curls:

  • 3 sets of 10 repetitions on each side (20 seconds rest between sets)

Pec Flies:

  • 3 sets of 8 repetitions on each side (20 seconds rest between sets)

Kneeling Alternating Forward Reach:

  • 3 sets of 20 repetitions on each side (20 seconds rest between sets)


  • 3 sets of 20 repetitions on each side (20 seconds rest between sets)


What did you think? Will you be using it on its own or pairing it with your current workout? Do you have a video of yourself crushing this workout? Tag us on Instagram so we can share.

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