18 Weight Loss At Home Exercises

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Not everyone has the time or want to go to the gym to work out. Luckily, that’s not a requirement, these 18 weight loss at home exercises will do the job.

By moving more or more intensely you can make your body burn more energy.

Body fat is basically excess stored energy. If the food you eat is not sufficient to provide enough energy your body turns towards body fat.

Doing the right kind of exercise can help you lose more weight with less effort.

Before choosing a workout plan

The first thing you need to know is that you can lose weight without exercising. What this means is that other areas of your health are very important too.

However, exercising is a great addition to your daily routine. Not only for the extra calorie burning but also for the countless health benefits.

There are a few things you need to consider before choosing a workout plan.

You need to ask yourself a few questions. You can know what the greatest exercise for weight loss is but if you don’t go out and do it you won’t see any results.

Do you have the time to implement the exercise into your daily life?

Do you like doing the exercise enough to do it again and again?

Are you dependent on things like the right weather?

Being able to say yes to these questions about any new workout plan is very important.

consider weather before choosing a workout plan

Cardio, weight lifting or high intensity interval training?

Not all exercises are have the same results.

It’s good to know why these at home exercises are so good. That makes it easier mentally to do them.

Exercises can be divided into cardio, HIIT and weight lifting.  Of course every exercise has a bit of everything but the main goal is usually pretty clear.

Cardio is exercising in a slow and steady way.

Weight lifting is doing exercise with the goal of building as much muscle as possible.

High intensity interval training is exercising in short bursts of high tempo. This doesn’t mean you absolutely have to be sprinting. For some people just walking up the stairs is a high intensity exercise. It depends on what you are used to.

Now there is a difference between the big categories of exercise in terms of how effective they are for weight loss.

Long or short term weight loss?

If you are looking to burn as many calories as possible in the next 30 minutes, cardio and high intensity interval training are for you.

However, if you want to go for long term weight loss, and this is recommended for most people, focusing on building muscle first is a lot better.

It takes less time and it’s a lot better for burning calories. This is because muscle mass burns a lot of energy and it does so 24/7. So the more muscle you have, the more calories you burn.

You can also do both. The extra muscle mass you have will also make the cardio exercises burn more calories.

weight loss at home muscle building exercise

11 weight loss at home muscle building exercises

The key of muscle building exercises for weight loss is to build as much muscle mass as possible. That’s why these 11 weight loss at home muscle building exercises are mainly focused on your biggest muscle groups. Legs, back, chest and shoulders.

External weights are not essential for these exercises but they do help. If you don’t have any weight laying around the house you can even use things like bricks, buckets of water, heavy books,… to make the workout more challenging (for more muscle mass).

Weight loss at home leg exercises

Your legs are one of the greatest places to gain extra muscle mass.

You don’t have to do every single one of these exercises, one done repeatedly can do the job.

1. Squats

Squatting is an exercise where you start standing up and then go down with your hips. You can

do this both at the gym with extra weight on your shoulders and at home with just body weight.

Squats are great if you want to build a lot of muscle. You’re not only training your legs with this exercise but also the rest of your core.

2. Lunges

A lunge is a kind of exercise with which you train 1 leg per step. It’s basically taking big steps.

This exercise can be done both with extra weight in your hands and with just body weight.

3. Glute bridges

The glute bridge is an exercise where you start with your back on the ground but your feet with their soles on the ground.

You then push up your hips, go down again and repeat this motion.

4. Jump squats

By jumping when you push yourself up you can take regular squats to a whole different level.

These are called jump squats.

Weight loss at home leg exercises

Weight loss at home back exercises

5. Planks

Planking is an exercise in which you keep a similar pose as a push-up, but with your elbows on the ground instead of your hands, for as long as possible.

This is a classic core muscle exercise easily done at home.

You can start with timing a minute and working up from there.

6. Supermans

With the superman you start laying on the ground on your belly with your arms stretched all the way forward.

The motion consists of raising your arms and legs (still stretched) upwards and after keeping them there a few seconds downwards again.

7. Quadruped limb raises

With the quadruped limb raise you start on hands and knees. Then you raise and stretch one arm and one leg, usually opposite sides, upwards. After keeping them briefly at height go back to starting position and repeat for the other side.

Start with a few repetitions and try to increase it every time.

Weight loss at home chest exercises

8. Push-ups

One of the most iconic bodyweight exercises, the pushup, is a great at home option to build out your chest muscles.

Weight loss at home shoulder exercises

9. Press-outs

The press out is an exercise in which you take an amount of weight between your hands. Start standing up with the weight against your chest and stretch out your arms. Then pull the weight back to your chest and repeat this motion.

10. Lateral raises

With the lateral raise you start standing up with weights, usually dumbbells in your hands. Just let your arms down beside you.

Then move the weights upwards with your arms still stretched.

11. Handstand

For the more ambitious or gymnastic people there is always the option of doing handstands to workout out your shoulder muscles.

Most people will need a flat wall for this to do their handstands against.

Weight loss at home shoulder exercises


Now, how many times do you have to do these exercises?

This is a question with a different answer for each individual. The best way to go about it is by for example doing a set of push-ups until you can’t continue. Then try to add one extra repetition (or more if you’re up for it) to that set every day.

Soon you will notice an increase in muscle, strength, energy and fat burning.

7 weight loss at home cardio exercises

Doing cardio is also a great way to work out. You do need to keep in mind that it can take a while to see some results from it.

Cardio can also increase the amount of hunger you feel so don’t undo your hard work by eating a lot more than usual.

How many calories you burn while exercising depends on a lot of different things like age, weight, activity levels, body composition,…

The calorie amounts below are an estimation of calories burned during a 30 minute session for a 155-pound person. These numbers can help you figure out how long you should do cardio to burn fat.

12. Running

While running might not be the most original exercise it is a great one.

Here are a few numbers that can get you a better view on how many calories you will burn at what speeds (if you are a 155 pound person):

  • Running at 10 mph (/16 kmh) burns around 614 calories if you do it for 30 minutes
  • Running at 6.7 mph (/10.7 kmh) burns around 409 calories if you do it for 30 minutes
  • Running at 5 mph (/8 kmh) burns around 298 calories if you do it for 30 minutes

One of the great things about running is that it’s very convenient to do. All you need is a pair of shoes and some exercising clothes and you’re off to the races.

Running in nature can also have a soothing mental effect.

running as weight loss at home cardio exercise

13. Swimming

Swimming is great for weight loss for multiple reasons.

First of all, the exercise alone can be a great 30 minute workout session. Swimming in crawl and butterfly can burn around 409 calories if you’re a 155 pound person.

In terms of movement different swimming styles have slightly different numbers.

A second way swimming can help you burn extra calories is if you swim in low(er) temperature water. The cold water can increase the production of brown fat compared to white fat. Brown fat burns more calories than white fat which again helps you with your weight loss journey.

14. Walking

Walking is a better option than running when for example your knees can’t (yet) handle the pressure.

This exercise is also easier to sneak in whenever you have a little spare time. You often don’t need to change clothes for it or shower afterwards.

30 minutes of walking at 4.5 mph can help you burn an extra 186 calories.

walking as weight loss at home cardio exercise

15. Stair steps

This one doesn’t only apply at home. Walking up and down the stairs is relevant for other places too.

Every time you have the possibility to choose between the stairs and the elevator keep in mind that an extra 30 minutes of stair stepping can help you burn 223 calories.

16. Jumping rope

Jumping rope is another convenient exercise. It almost doesn’t take any preparation. You don’t even need shoes!

Basically all you need is a rope and you can start burning 372 calories in the next 30 minutes.

One downside of this exercise is that all the jumping can be a bit rough on the knees. Certainly if you’re carrying a few extra pounds.

17. Bicycling

Bicycling can be done both in the gym and on the road, for example to work.

Here are some numbers that can get you a better view on how many calories you will burn at what speeds (if you are a 155 pound person):

  • Bicycling at >20 mph (/32 kmh) burns around 614 calories if you do it for 30 minutes
  • Bicycling at 14-15.9 mph (/22.5-25.6 kmh) burns around 372 calories if you do it for 30 minutes
  • Bicycling at 12-13.9 mph (/19-22.4 kmh) burns around 298 calories if you do it for 30 minutes

One of the advantages of bicycling is that it’s beginner friendly. Almost anyone can hop on their bike and go for a ride.

Another advantage of bicycling is that it’s less hard on your body, in particular your knees.

18. In place exercises

Some in place exercises like high knees, butt kicks, jumping jacks,…can be very effective for weight loss.

It’s hard to give an estimation of calorie burning on these exercises. In general, the more intense and the longer you do them the more calories you will burn.

Final tips…

Make sure you adapt your diet to your increase in activity levels. It’s not a bad idea to eat more protein and micronutrients.

Also keep in mind that one day of exercising doesn’t make you healthy and missing one day of exercising doesn’t make you unhealthy.

Find out what exercises you are able and willing to do over extended periods of time for long-term weight loss success.

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Matt Claes founded Weight Loss Made Practical to help people get in shape and stay there after losing 37 pounds and learning the best of the best about weight loss, health, and longevity for over 4 years. Over these years he has become an expert in nutrition, exercise, and other physical health aspects.