4 Best Home Workouts For Weight Loss

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4 Best Home Workouts For Weight Loss

If you want to stay in shape or avoid gaining weight, you should exercise on a regular basis. However, you might be too busy to go to the gym or enroll in a yoga session, so you prefer to exercise at home. Whether you’re a mom, a young professional, or a retired office worker, it’s essential to maintain health and fitness all the time. Exercising at home is a convenient and affordable way to achieve your fitness goals, most especially losing extra pounds.

If you’re a type of person who prefers to workout privately so you’ll feel more motivated, there are many workout programs you can choose from. You can also read online resources, such as Fitness Achievement, to know the latest workout trends and programs you can try at home.

In this post, we have compiled the best home workouts for weight loss so you can maintain a healthy body every day. Let’s get started!


High-Intensity Training

Do you want to lose weight fast? High-intensity training is an effective workout to achieve your ideal weight quickly. You can complete exercises under five minutes without gym equipment required. It’s a practical workout because you can do it at home or anywhere you like. The good thing about high-intensity training is that you continue to burn out calories even after exercising. There’s always a good reason to exercise and high-intensity training can help you to lose weight and build a healthier heart.

Here are some examples of high-intensity training:

  • Kickstart with a general warm up. If you have a fixed bicycle, you can perform low-intensity cycling for five minutes. Repeat it three to five times but with increasing reps or weight until the muscle becomes fatigued. Next, cool down by slowing the intensity and perform some gentle stretching.
  • Cardio exercises involving burpees, steps, push-ups, lunges, and squats. Provide 20 seconds for each exercise with 10 seconds break interval and repeat twice.

Note: High-intensity workouts are physically demanding. It’s important to build cardio fitness slowly. Try one exercise per week and then increase until you can do three to five workouts per week. 

Bodyweight Circuits

Similar to high-intensity training, bodyweight exercises help you burn fat or lose weight too. It’s a type of workout that aims to rebuild your muscle. The routines are also high in intensity that involves calorie-incinerating exercises. Bodyweight exercises are perfect for those who want to lose fat and build muscle at the same time. Remember that bodyweight exercises should be performed in different directions involving many muscles or muscle groups.

Here’s a sample routine you can follow:

  • Perform 15 Bodyweight Squats
  • Complete 15 Jump Squats
  • Perform 10 Reverse Lunges
  • Do 10 Sumo Lunges

Note: Do each set after the next without resting. Make sure to record the time. Repeat it three to four times per week. Always aim to beat the time every week for best results. 

Jogging or Running

If you’re not into memorizing routines or you’re not into reps, simple regular jogging or running can help you lose weight. It’s a great cardio exercise you can do early in the morning at least 30 minutes every day. Call a friend or run outside with your dog, and see and feel the beauty of nature.

Here are some of the benefits of jogging or running:

  • Helps regulate your blood circulation and blood pressure too
  • Helps regulate your blood glucose level or blood sugar
  • Provides you a better perspective in life
  • Gradually decrease weight and lose your fat belly

Note: If you’re too weak to perform jogging because of a medical condition or old age, brisk walking is a good exercise too. It helps to obtain the same benefits gradually and also increases your quality of life. 

Outdoor Activities

If you want to use your energy to do something more productive, you can engage in outdoor activities to lose weight. Biking instead of driving is a good workout when running some errands. You’ll save on gasoline and exercise at the same time.

Here are other outdoor activities you can try:

  • Gardening or landscaping
  • Doing household chores
  • Playing with your kids
  • Playing basketball or volleyball
  • Playing badminton or tennis 


Home workouts don’t need to be complicated. Of course, if you want to lose weight fast, high-intensity training is the best option. If you want to build your muscles too, combine high-intensity training with bodyweight exercises. If you have medical issues or you’re too weak to perform high-intensity exercises, simple brisk walking, jogging, and running can also help you lose weight over time.


Stacey Chillemi


I am on a mission to transform the health of millions worldwide. Check out my website at staceychillemi.com. I am a popular and recognizable health and lifestyle reporter and expert, columnist and health host. Author of The Complete Guide to Natural Healing and Natural Remedies for Common Conditions, along with 20 other published books. I am the founder of The Complete Herbal Guide and a recognized health and natural remedies expert, with over 20 years in practice as a Health Coach. I write for the Huffington Post, Huff Post, Thrive Global and Medium (Owned by Arianna Huffington). I have been a guest on the Dr. Oz Show, local news, and numerous radio shows. My focus is on natural healing, herbal remedies, alternative methods, self-motivation, food for medicine, nutrition, fitness, natural beauty remedies and the power of positive thinking.



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