Whether you’re trying to lose weight or simply stay in shape, it’s important to keep your body moving on a regular basis.
But you don’t have to hit the gym to burn calories—there are plenty of simple and easy exercises you can do at home that will help you lose weight and feel more energetic! Check out this list of 10 home exercises for weight loss!
1) The Push-Up
This exercise will tone your arms, chest, and shoulders. To do a push-up, get down on all fours with your hands flat against the floor under your shoulders.
Keep your body straight from head to toe. Then, lift yourself up until you’re almost sitting straight up without losing contact between your hands and stomach.
Slowly lower yourself down to starting position and repeat for 10 repetitions two times per day.
2) The Plank
This exercise will work out both sides of your core as well as strengthen your arm muscles by having you balance on one arm at a time, keeping it straight throughout (pro tip: hold onto a countertop or desk if need be).
Hold it in one position—without moving—for 30 seconds per side, two times per day. If that seems too easy, try holding it while standing on one leg instead.
3) The Squat
Squats are effective not only because they work so many of your muscles at once, but also because they’re compound movements.
A compound movement requires multiple joints to move together and acts as a functional movement that mimics real-life scenarios (like walking or climbing stairs).
To perform a squat, stand with your feet about shoulder-width apart and your toes pointed slightly outward. Keeping your head up and back straight, lower yourself down to a 90-degree angle. Stand up by pushing through your heels until you’re upright again.
That’s one rep; do 10 per set, 3 sets total.
Keep in mind that squats are incredibly challenging exercises! If you can’t complete them on your own, ask someone to spot you or try doing them against a wall.
If possible, use dumbbells instead of barbells for an even greater challenge.
4)The Jump Squat
The jump squat is a deceptively simple exercise that works your lower body in a number of ways.
Start by standing straight up with good posture, holding onto something if you feel wobbly.
Keeping your feet flat on the floor, lower yourself into a deep squat and then leap as high into the air as you can.
As you land, your knees should touch your chest while your arms are still raised. Land lightly and do it again!
This exercise combines two of your body’s largest muscle groups: your glutes and quads.
This large muscle activation, paired with how gravity moves against your body during a lunge, results in an increased calorie burn.
Step forward with one leg, keeping that knee behind your toes and bending both knees at 90 degrees.
Take a step forward with your other leg so you are back in starting position; that is one rep.
Complete 15 reps on each side for 3 sets to achieve maximum calorie burn.
6)The Tricep Dip
Grab a bench, chair or anything stable that’s waist-high and place both hands on it, fingers forward. Now dip your butt down to lower yourself until your arms are at 90 degrees. Your feet should be on the floor and knees slightly bent. Then straighten up until you’re back at 90 degrees; repeat 15 times.
Advanced tip: Use a chair instead of a bench so you can lift yourself higher than 90 degrees if needed.
7) Stretchy Stretches For Total Body Flexibility
When it comes to burning calories, flexibility is key. According to various studies, a flexible body can burn 5-20% more calories during any physical activity.
This means if you’re looking to burn as many calories as possible, then it’s best to incorporate both mobility and stretching exercises into your workout routine.
Here are some of our favorites:
Advanced Total Body Workout (without weights)
8)Moving Mountain Climbers
Starting in a high plank position, shift your weight onto one hand. Bring your opposite knee up to meet your elbow.
Repeat, alternating between sides each time. (You can make it more challenging by holding a medicine ball.)
Full Body Plank (without weights): Get into a push-up position with your arms completely straight and hands directly beneath your shoulders.
Tighten all of your muscles as you hold yourself in place with just body weight for 30 seconds or as long as you can manage without shaking.
Rest for 10 seconds before repeating again on both sides.
Bicycle Crunches: Lie flat on your back with knees bent and feet flat on floor.
Place your hands behind your head so that elbows are out to the side; keep them there throughout exercise.
Inhale deeply as you lift both legs about 6 inches off floor, bringing knees toward chest.
9) Yoga Flow For A Calming, Rejuvenating Practice
This is one of my favorite types of yoga classes because it combines meditative breathing and challenging poses.
In savasana (final relaxation pose), you can take your time to let go of any stress or tension in your body and clear your mind.
Yoga flow is also a great way to start losing weight, even if you’re not on a specific diet plan.
A 140-pound woman can burn about 200 calories an hour using power yoga at a moderate pace, compared with 130 calories per hour for jogging at 5 mph on a treadmill and 120 calories per hour while walking briskly outside.
10) Easy & Effective Abdominal Exercises at Home!
The abs are made up of four muscles, two on each side of your torso.
The most important is rectus abdominis, which is your six-pack muscle. You also have external and internal obliques.
The main function of these muscles is to flex and rotate your spine.
Sit ups target only rectus abdominis but not all core abdominal muscles, so doing crunches regularly will help you to strengthen other abdominal muscles and you can lose belly fat more effectively.