If you want to lose weight, one of the most effective ways to do so is to work out at home regularly. Not only can this help your weight loss efforts, but it can also prevent you from skipping days at the gym and keep you on track with your routine more easily. Here are eight great exercises for weight loss at home that will help burn fat and tone up in no time!
1. Running or Jogging
![Running Exercises for Weight Loss](https://personalcare24.com/wp-content/uploads/2022/04/Running-Exercises-for-Weight-Loss-1024x576.jpg)
This is by far one of my favorite exercises for weight loss at home. Besides burning calories and getting your heart rate up, jogging outdoors can make you feel closer to nature.
Find a quiet trail and take off at a comfortable pace! If you’re worried about going alone, find a friend or bring along your favorite MP3 player for some quality time with the music. In addition to burning extra calories, running helps reduce stress and improve mental health, making it a great option if you’re trying to lose weight naturally.
If jogging isn’t your thing but you enjoy being active, give spinning or cycling a try. Both are full-body workouts that will help get your heart pumping and burn calories fast. Plus, they both have fun social components that are easy to incorporate into any exercise routine.
2. Walking
![Walking Exercises for Weight Loss](https://personalcare24.com/wp-content/uploads/2022/04/Walking-Exercises-for-Weight-Loss-1024x576.jpg)
Photo by Kate Trifo: pexels.com
Walking is one of my favorite exercises for weight loss at home because it’s easy to do and can be a great way to find some extra physical activity throughout your day. Whenever you take out your trash, walk around your office, go up and down stairs – aim for 10,000 steps per day!
For added convenience, keep a portable pedometer in your pocket or purse so you can easily check how many steps You are taking during a given day. Since walking isn’t considered an aerobic exercise (meaning that it gets your heart rate going), Make Sure to build in some interval training if you want more intense workouts. It only takes 20 minutes three times per week to see results; that’s not much time at all when you consider everything else on our list.
3. Swimming
![Swimming Exercises for Weight Loss](https://personalcare24.com/wp-content/uploads/2022/04/Swimming-Exercises-for-Weight-Loss-1024x683.jpg)
Photo by Marcus Ng: unsplash.com
Swimming is a low-impact exercise that’s great for weight loss, cardiovascular health, and strength building. Unlike running or cycling, where there is more of an impact on your joints, swimming is easy on your body because you barely even feel like You are moving. But you get a great workout from it!
Plus, if you add some speed to your stroke and put in some backstroke kicks throughout your swim, you can challenge yourself in ways resistance training alone can’t touch. And since we all know that water tends to make us look our best, why not take advantage? You can burn up to 500 calories per hour by swimming (depending on how fast you go).
4. Jump Ropes
![Jump Ropes Exercises for Weight Loss](https://personalcare24.com/wp-content/uploads/2022/04/Jump-Ropes-Exercises-for-Weight-Loss-1024x576.jpg)
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Jumping rope is a great cardiovascular exercise that can be done at home. It is also easy to learn, so It is a good way to start exercising if You are brand new. Jumping rope for thirty minutes (or about 100 skips) burns up to 650 calories and is also an effective way to build leg strength, which will make walking long distances easier. If you have never jumped ropes before, don’t worry—it may take some practice, but it’s an exercise you can do anywhere, anytime with very little equipment required.
Here are some tips to get started: 1st choose your ropes. A lightweight jump rope works best as it won’t weigh you down when jumping. Next, find a place to jump That has plenty of room around you—the space should be about three times your height in length. The last thing you want is someone or something interrupting your jump! Finally, hold one end of the jump rope in each hand and begin jumping by swinging both arms back and forth while keeping your knees bent slightly.
5. Plank
![Plank Exercises for Weight Loss](https://personalcare24.com/wp-content/uploads/2022/04/Plank-Exercises-for-Weight-Loss-1024x576.jpg)
Planks are one of the best ways to tighten and tone your abs, which makes them a great exercise for weight loss. The plank also works your lower back, glutes, and obliques—all key areas that lose shape as you get older. Hold each plank for 20-60 seconds on each side at least 3 times per week.
To make it easier, place your forearms on an incline bench or have someone hold up your legs. To make it harder, put your feet up a wall and walk out into a plank position with only your forearms resting on an incline bench or have someone hold up your legs.
To make it even more challenging, try doing side planks by placing one forearm on an incline bench while holding onto a dumbbell in your other hand. Bring that arm to 90 degrees so that You are side-planking at about 45 degrees from parallel to the floor.
6. Burpees
This is a full-body exercise that challenges your strength, stamina, and cardiovascular fitness. The great thing about burpees is that they can be done almost anywhere. To do a burpee, you will start in a standing position. Then squat down to place your hands on the floor (if possible). Then kick your legs back behind you and hop so that your feet land back in your hands.
From there, you push yourself up into a standing position again. One of the best things about burpees is that they require little space and are simple to learn. Burpees are also great for people who want an intense workout but don’t have much time or access to equipment.
Finally, because burpees challenge your body from head to toe, they will give you one of the best workouts possible. It is not uncommon for athletes to use burpees as part of their training.
7. Squats
![Squats Exercises for Weight Loss](https://personalcare24.com/wp-content/uploads/2022/04/Squats-Exercises-for-Weight-Loss-1024x576.jpg)
Photo by: ANTONI SHKRABA: pexels.com
Squats are among our favorite exercises because they engage several major muscle groups in your lower body while also improving core strength. Step-by-step: In this pose, put your feet a little more than shoulder-width apart and rest your hands on your hips. Push your knees out, keeping them over or behind your toes (depending on whether You are more flexible).
Squat down as if you were sitting back into a chair until you feel like you can go no further without falling backward. Pause for one second at that point & then stand up again by pushing through your heels. You need to do this 10 times in three sets every day. This will help you tone your butt, thighs, and calves faster than crunches ever could!
You can add weight to these squats to make them more challenging, but keep in mind that adding too much weight too quickly can lead to injuries. If you have trouble doing 10 repetitions of a full squat without weights, start with lighter weights or fewer repetitions until you build up strength and endurance.
8. Pushups
![Pushups Exercises for Weight Loss](https://personalcare24.com/wp-content/uploads/2022/04/Pushups-Exercises-for-Weight-Loss-1024x681.jpg)
You can do pushups almost anywhere, anytime. It’s a simple and easy way to burn calories while strengthening your upper body. Start by doing around 15-20 reps each time you exercise, gradually increasing as you get stronger. You don’t need to rest in between sets: instead, Just increase your numbers over time and eventually work up to 3 sets of 20 pushups.
How much weight can you expect to lose?
The amount of weight you lose will vary depending on several factors, including your exercise regimen and starting weight. A proper diet combined with a high-intensity exercise program can help you shed pounds fast. This is because exercise helps to preserve lean muscle mass and increase your metabolic rate, Which results in more calories burned daily. If You are looking to drop 20 pounds or less, aim for 30 minutes of exercise five days per week. If You are looking to drop more than 20 pounds, aim for 60 minutes of exercise six days per week.
However, lots of people want to lose weight fast. According to expert recommendations, you can lose 1.3 pounds per week or 1% of your total body weight. Losing weight too fast can be detrimental to health.