The 10 Best At-Home Workouts to Help You Lose Weight

Written by Leslie K. Hughes

You may find that you have no choice but to work out from home.

Or you may find that you prefer exercising in the comfort of your own home.

Either way, exercise is necessary for your overall health. It becomes even more necessary when you are trying to lose weight. 

And, contrary to popular belief, it is possible to lose weight without the gym and by using minimal equipment at home that can be easily purchased online. 

So, if you are looking to drop some pounds without leaving home and have no idea where to start, we are here to help. 

Below are some of the top home exercises to lose weight that will also work to help you build strength, burn calories, and help protect you from injuries. 

Home Exercises for Weight Loss

1. Burpee

Though this may not be your favorite exercise, it is highly effective in burning fat and getting your heart rate up to get your body into the fat-burning zone. It is great for your core as well, so be sure to keep it engaged the whole time. 

Here’s how to do it:

• Stand with your feet shoulder-width apart

• Jump or step back into a plank with your hands shoulder-width apart 

• Jump your feet forward to meet your hands

• Jump quickly into the air, landing where you started

• Repeat 10-12 times

2. Squats with Side Leg Lift

This workout helps to build muscle in your legs while simultaneously burning fat. 

Here’s how to do it:

• Stand with your feet a bit wider than shoulder-width apart

• Slowly squat down until your thighs are parallel to the floor, or even further if possible

• Pause for a moment or two at the bottom, then rise back up

• Once standing, lift the right leg out to the side for a two-count

• Bring your right leg back to starting position

• Repeat 15 times on each side, alternating the leg that you lift

3. Mountain Climbers

This workout touches calories thanks to the quick speed that gets your heart rate up. It’s also ideal for targeting your obliques, your hamstrings, and your butt.

Here’s how to do it:

• Start in a plank position

• Pull your right knee in towards your chest, keeping your hips level

• Put your right foot back, returning to plank position 

• Then pull your left knee in towards your chest

• Put your left foot back, returning to plank position

• Repeat, alternating legs each time for 1 minute

• Speed up for a more intense cardio workout

4. Plank Jacks

Similar to mountain climbers, plank jacks also get your heart rate pumping, thus giving you some cardio that helps to burn calories. This workout is also great for your core, so keep it engaged the whole time. 

Here’s how to do it:

• Start in a plank position 

• Jump both of your legs out to the side, as if you were doing a jumping jack while in a plank

• Bring them back to starting position 

• Repeat 15 times

5. Forward Lunge

This one gives you a bit of a break on the cardio but don’t worry – it is still a great workout that helps you lose weight. This type of lunge targets your glutes, quads, and hamstrings all at once. 

Here’s how to do it:

• Stand with your feet hip-width apart

• Put your hands on your hips

• Take a step forward with the right leg, bending it until you’ve created a 90-degree angle

• Hold for one second, then step your right leg back to starting position 

• Take a step forward with the left leg, bending it until you’ve created a 90-degree angle

• Hold for one second, then step your left leg back to starting position 

• Repeat 12 times on each side

6. Kettlebell Swing

You will need a kettlebell for this exercise, but those are easy to come by. They are ideal for weight loss because they require the use of your whole body. That, coupled with the fact that they are a low-impact way to get a high-intensity workout makes them great for burning calories. 

Here’s how to do it:

• Stand with your feet a bit wider than shoulder-width apart

• Hold the kettlebell just right in front of your feet, holding it with both hands

• Keep your back straight as you hinge at the hips to get the kettlebell back between your legs

• Force your hips forward and stand all the way up as you swing the kettlebell overhead

• Let the kettlebell fall forward and back to starting position 

• Repeat 15 times

7. Superman

This exercise is effective for everyone, regardless of yoru fitness level. It focuses on the muscles in your lower back, glutes, abs, and hamstrings and acts as a countermove to crunches and other standard ab exercises.

Here’s how to do it:

• Lie down on your stomach with your arms straight out in front of you

• Pull your belly button into your spine and draw your abs up and away from the floor

• Keep your shoulder away from your ears

• Squeeze your abs, back muscles, and glutes all at the same time to help you lift your arms and legs off the floor at the same time

8. Jump Rope

This will take you back to the good old days of being young and jump roping for fun. Well, what you didn’t know then is that this little piece of equipment serves as a way to lose weight. That’s because it works the entire body at once. 

Here’s how to do it:

• Grab your jump rope

• Start with feet together, holding the ends of the jump rope with your elbows tucked in against your ribs

• Swing the jump role and either step or hop your feet over it

• Jump with every swing of the rope

• Repeat for 1 minute

9. The Hundred

This Pilates exercise is used by all sorts of fitness enthusiasts to help them lose weight. It stabilizes your core while also helping to stabilize your upper body. 

Here’s how to do it:

• Lay on your back

• Pull your legs into a 90-degree angle

• Lift your head and chest, keeping your legs hovered above the floor

• Begin to pump the arms, breathing in for a five-count and breathing out for a five-count

• Repeat for 10 total breaths

10. Double Jump Squat

Level up your squats by adding to them both a jump and a lunge. This combo of movements will help you bring your heart rate up so that it gets into the fat-burning zone, and will also help you gain strength in your abs, legs, and butt.

Here’s how to do it:

• Stand with your feet a bit wider than shoulder-width apart

• Lower down into a deep squat

• Rise up as if you were going to jump but instead step your right leg back into a lunge

• Jump from this lunge position back into a squat

• Repeat, this time stepping your left leg back into a lunge

• Repeat for 45 seconds

By making this workout routine a regular thing in your life, you will begin to see the benefits and start to enjoy the weight loss.

To help you make even more progress in your weight loss journey, consider a lipo mino weight loss shot, offered by Sameday Health. These injections are a combination of methionine, inositol, choline, carnitine, B12, and other B vitamins that work to turn your body fat into energy so that you can lose weight. 

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