Do you have a good workout for weight loss at home? Yes, a good workout for weight loss can be done at home! You don’t need to go to a fancy gym with expensive equipment or a personal trainer or even pricey health club memberships.
THE PERFECT HOME WORKOUT TO HELP YOU LOSE WEIGHT
Home workouts to lose weight can be a brilliant way to help you achieve your goals, enabling you to get in shape without even having to leave the house.
However, if fat loss is your goal, it’s important to bear in mind that this can be a difficult goal to achieve – and, importantly, it will certainly take time to achieve. There is a difference between losing weight and getting fit, and, in many cases, if you are getting fit, you may even gain a little weight as your body’s muscle mass increases. The sweet spot is to try and preserve or even gain muscle while losing as much body fat as you can.
Likewise, not all exercises will work for everyone – we are all built differently, and our body types will respond to each workout in dissimilar ways. If you’re new to fitness, it might take a bit of trial and error to discover what works best for you and your body, but we’ve put together some core home workouts to burn fat which should provide you with a good place to start.
Similarly, as with all types of exercise and workouts, consistency is key. You need to be committed and dedicated if you want to realistically achieve your fitness goals – and working out only once in a blue moon definitely isn’t going to help you achieve your goals.
However, if you’re ready to put in the hard work, sweat, and perseverance you need to make your target a reality, then read on for some of our favourite home workouts for weight loss!
Warm-Up – Running
Running is a simple and easy way to burn calories and lose weight – and it’s also a great way to incorporate cardio into your home workout for weight loss! A treadmill offers the perfect way to achieve this, and by the time you’ve finished your run, your muscles will be warmed up and ready to move onto strength training.
If you really want to push yourself, try increasing the incline on your treadmill and run uphill. Not only will this make the workout more challenging, but it will also help to tone your legs and engage your core.
We recommend: Jogging for 20 minutes for beginners, running for 20 minutes for intermediates, or a HIIT treadmill workout to really feel the burn!
Lunges
Lunges are a great bodyweight exercise for losing weight and stretching out the muscles of the lower body. They are also ideal for beginners and those just starting out in the world of fitness. When combined with other home workouts for weight loss, they make a great addition to your fitness routine.
From a standing position, take a big step forward with your preferred leg and lower the position until your knee is bent at 90°. Lower the other knee and if possible, create a 90° angle with both knees. Return to the original position and repeat. Alternatively, step forward with the other leg and repeat to perform a walking lunge.
We recommend: 8 repetitions per leg for beginners, or 30 if you really want to push yourself!
Press-Ups
The classic press-up has long been a staple of countless workout routines – and that’s because it works! Another bodyweight exercise, press-ups are proven to help strengthen the core, stabilise muscles, and promote weight loss.
Get yourself into an elevated press-up position. Lower your body until your chest is close to the floor, then push back up using your arms. Top tip –keep your elbows in line rather than letting them spread out to the sides as you perform the press-up.
We recommend: 10 repetitions per set.
Goblet Squat
Often called the beginner’s version of the barbell squat, the goblet squat is the perfect stepping stone to incorporate into a home fat burning workout. This exercise uses the whole body, making it great for those looking for an all-over fitness routine.
Stand upright and hold a dumbbell or kettlebell in both hands
Best Home Workout Programs For Weight Loss
Here’s a list of the five best at home workout programs for weight loss you can incorporate into your daily regime.
- Aerobic Cardio Training
- HIIT
- Bodyweight CrossFit
- Tabata
- Dumbbell Training
1. Aerobic Cardio
Aerobic training is a convenient and inexpensive way to shed some excess kilos at home without equipment.
It is suitable for all fitness levels. So whether you’re a beginner or intermediate, male or female, teenager or elder, you can do low-impact cardio to speed up your weight loss.
So if you’re thinking of starting aerobic cardio, you’ll be glad to know aerobic exercises alone reduced 8.8 to 13 lbs after 10 months of training in overweight and obese men and women without calorie restriction – shown in a study published in PMC articles.
Moreover, aerobic exercise has various health benefits that directly and indirectly help you lose weight and improve body composition.
I’ve created a 30-min routine; you can follow it routinely if you like.
30-min Cardio Workout Program For Weight Loss At Home
Summary
- Number of rounds: 3
- Duration of one round: 10 minutes
- Training type: Cardio
Round 1
- 10 Half Burpees, 45-sec rest
- 20-sec Mountain Climbers, 30-sec rest
- 20 Standard Squats, 60-sec rest
- 15 Kneeling Push-ups, 60-sec rest
- 30-sec Plank, 30-sec rest
Round 2
- 10 Jump Squats, 30-sec rest
- 20-sec Mountain Climbers, 30-sec rest
- 10 Forward Lunges each side, 45-sec rest
- 10 Leg Raises, 30-sec rest
- 10 crunches, 30-sec rest
- 20-sec Side Plank each side with little to no rest.
Round 3
- 20-sec High Knees, 30-sec rest
- 10 Bicycle Crunches, 30-sec rest
- 10 Half Burpees, 45-sec rest
- 15-sec Flutter Kicks, 30-sec rest
- 30-sec Plank, 30-sec rest
- 20 Reverse Crunches
2. High-Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) is one of the best home workout programs for weight loss. It is a great way to burn more calories in a quick time, accelerate weight loss, enhance metabolism and cardiovascular health.
Research says HIIT decreases total absolute fat mass 28.5% higher than moderate training. Some studies even suggested that HIIT is an inexpensive alternative to weight loss supplements for reducing fats.
So if you want to quickly and effectively speed up your fat loss, you can combine a restricted diet with interval training in your daily routine.
You can do myriad exercises in the HIIT program. Some are easy and some challenging, so you can combine them to make an efficient workout plan.
Here I’ve created the best HIIT workout program that you can do to lose weight at home.
30-minute HIIT Home Workout Program to Lose Weight
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| 10 Burpees, 20-sec rest | 10 Jump Squats, 30-sec rest | 20-sec Mountain Climbers, 30-sec rest |
| 30-sec Mountain Climbers, 20-sec rest | 10 Crunches, 30-sec rest | 10 Reverse Lunges, 30-sec rest |
| 20-sec High Knees, 20-sec rest | 15 pushups, 30-sec rest | 10 Man Maker, 30-sec rest |
| 10 Heel Touch Crunches, 30-sec rest | 20-sec Mt. Climbers, 30-sec rest | 10 V-Ups Crunches, 30-sec rest |
| 15 Standard Squats, 30-sec rest | 20-sec Flutter Kicks, 30-sec rest | 10 Burpees, 20-sec rest |
| 10 Dead Bug, 30-sec rest | 10 Split Squat Jump, 30-sec rest | 20-sec Russian Twist, 20-sec rest |
| 45-60 Plank, 30-sec rest | 20-sec Side Plank each side, 15-sec rest | 45-60 Plank, 30-sec rest |
3. Bodyweight CrossFit
CrossFit is another form of high-intensity functional training that can help you lose weight and improve body composition.
CrossFit exercises are performed with and without equipment. Since you work out at home, you can do bodyweight Crossfit to burn plenty of calories in quick time.
Moreover, you can also combine it with other weight loss home workout programs.
Here’s a sample workout plan I’ve created for you.
30-minute CrossFit Workout Program at Home with no equipment
- AMRAP for 10 minutes
- EMOM for 10 minutes
- 1 to 10 Ascending Ladder for 5 minutes
- 10 to 1 Descending Ladder for 5 minutes
Do as many rounds as possible (AMRAP) for 10 minutes
- 10 Burpees
- 20-sec Mountain Climbers
- 5 Squat Jump
- 10 pushup
Try to complete at least two rounds in eight to ten minutes but three would be more effective.
Once you finish, take a break for a couple of minutes and then move on to the next one.
“Every Minute on the Minute” (EMOM) for 10 minutes
The EMOM challenges you to complete as many repetitions as possible within one minute with a very short recovery time, a maximum of 15 to 20 seconds.
It will be challenging at first but you’ll enjoy it after a certain period of time.
Here are the ten exercises you can do in ten minutes.
- Air Squat (at least 15 squats)
- Pushup (minumum 15 reps)
- Flutter Kicks (mininum 30 seconds)
- Burpees (at least 5-6 reps)
- Lying Leg Raises (minimum 10 reps)
- Mountain Climber (at least 30-sec at your own pace)
- Superman Pull (at least 10 reps)
- Plank (40-45 sec)
- Side Plank (20-25 sec/side)
- Flutter Kicks
Once you complete this round, take a rest for 2-3 minutes and get ready for the next round.
1 to 10 Ascending Ladder Workout for 5 minutes
Do the following exercises with a short recovery period between them.
- 1 Burpees
- 2 Pushups
- 3 Squats
- 4 Crunches
- 5 Reverse Crunches
- 6 Forward Lunges
- 7 Lying Leg Lifts
- 8 Pushups
- 9 Squats
- 10-sec High knees
You can take a rest for the remaining time. For example, if you finish these exercises in three minutes, you’ll have two minutes for recovery. Recovery is important as they preserve energy for the next round.
10 to 1 Descending Ladder Workout for 5 minutes
- 10-sec Mountain Climbers
- 9 reps Reverse Crunches
- 8 reps Squat
- 7 Pushups
- 6 Dead Bug
- 5 Glutes Bridge
- 4 Standing Calf Raise
- 3 Heel Touch Crunch
- 2 Squat Jump
- 1 Burpees
4. Tabata Or Circuit Training
Tabata is a high-intense workout training that challenges you to perform a set of exercises (like circuit training) in a certain amount of time without rest between workouts.
It is more intense than typical HIIT and provides the same benefits but in the shortest time. However, it is not suitable for beginners, even intermediate find it challenging to perform for thirty minutes.
Nevertheless, you can give it try once you enhance your endurance.
I’ve created a sample for you, if you like you can do the following schedule:
20-minute Tabata Workout Training at Home For Weight Loss
Summary:
- Each round: 4-minutes
- Number of rounds: 5
- Do 5 reps each exercise
| Round 1 | Round 2 | Round 3 | Round 4 | Round 5 |
|---|---|---|---|---|
| Burpees | High Knees | Jump squats | Burpee | Jumping Jacks |
| Kneeling Push-up | Mountain Climbers | Alternate Heel Touch Crunches | Lateral Squat | Bear Crawl |
| Reverse Lunges | Flutters kicks | Squat Thrusts | Side-plank | Lying IYT Raises |
| Squat | Plank | Leg Raises | Glute Bridges | Burpees |
| Reverse Crunches | Crunches | Russian Twist | High Knees | Reverse Crunches |
| Leg Raises | Bear Crawl | Plank | Squat | Plank |
20-minute Tabata Workout Routine for Weight Loss at Home
Simple Exercises For Weight Loss
1.Yoga to Reduce Weight
Yoga is one of the most simple and easy exercises for weight loss. It helps in building and maintaining a healthy body as well as a soul. Out of 254 Asanas, the following are specifically recommended for weight loss: Padmasana, Bhunjangasana, Balasana, and Tadasana.
Following these yoga asanas, every day will definitely help to keep your weight under control.
2. Crunches to Reduce Belly Fat
Crunches are abdominal workouts that focus on belly fat. They help in developing better abs and also increase the strength of muscles and help in toning them up.
1000 crunches a day will get you strong abdominal muscles. Including crunches in your daily set of exercises for weight loss will definitely help you in bringing down your pounds.
3. Planks to Tighten up belly
Planks are simple exercises for weight loss that you can try at your home. You hold yourself in a push-up position, resting your forearms on the ground. Plank exercise targets all the major muscles in your body.
They also help in reducing risks of the back and spine. If you are looking for exercises for weight loss, try 3 or 4 sets of plank exercises, holding for 30 seconds each.
4. Lunges for muscles
Lunges such as forward lunges are good for weight loss as they work on muscles effectively. While looking for exercises for weight loss, lunges are definitely recommended.
Forward lunges are good for core muscles as well as for thighs and legs. Moreover, you can take up lunges anytime and as a bonus point, they are great for your glutes!
5. Circuit Training to burn overall weight
Circuit Training is found to be much more effective than traditional cardio for burning weight from all over the body. These are high-intensity weight loss exercises.
They are amazing for increasing muscle size and muscular strength besides burning body fat. They are great for weight loss because they burn maximum calories.
6. Cardio Activities for weight loss
Cardio activities are aerobic exercises for weight loss that can be both low and high-intensity exercises. Rowing, running, walking, cycling is cardio activities.
Besides being weight loss exercises, these also help in strengthening heart muscles, reducing stress, increasing circulation. These are good options for weight loss exercises for both men and women.
7. Walking as an easy workout
Getting up and moving throughout the day by going for walks will also help as easy workouts for weight loss. Remember the key point is to do full-body workouts and short bursts of exercises which are best for weight loss.
So, if you are into one of those jobs where you sit in front of your computer screen for hours, take short walking sessions frequently.