[Article updated on 19/09/2023]
You don’t need to have a gym membership to get that lean body you’ve been dreaming of. By using a certain number of exercises, you can actually lose weight at home. Discover our best exercises to lose weight without leaving the comfort of your home.
Before reading on
I’m not an expert in this field, but I am passionate about nutrition and health.
The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.
#1 Squats: the ultimate weight loss exercise
Squats are one of the most classic gym exercises. You can easily do them at home, as all you need is your legs and correct technique to get the most out of them. Plus, it’s a great way to start an exercise routine to lose weight at home. They will tone your thighs and glutes in no time.
To do this, follow these steps: Stand up straight in the space you have reserved for the exercises. Bend your knees while bringing your straight back slightly forward. If you don’t do it this way, your knees could get hurt. Lower your glutes as much as you can, then return to your starting position.
Strides are another very easy exercise to do that doesn’t require any special equipment or machines. With strides, you will work your entire lower body, thighs, glutes and hamstrings.
To do this, follow these steps: Stand up, bring one leg back and bend your knee. Then return to the starting position. Optionally, you can skip this step to work the cardiovascular system. Bring the other leg back and repeat.
#3 Abdominals: an excellent exercise to lose weight at home
Combined with cardiovascular exercises, sit-ups will not only help you lose weight, but also help you have a flat stomach and gain more strength in your back.
Lie down on a firm but padded surface. Put your hands behind your head and bend your knees. Keep your feet firmly on the ground. Bring your torso level with your knees. Focus on using the strength in your core and back to push yourself back up.
Do not use your legs or neck. Return to the starting position. Keep your arms relaxed during the exercise and don’t close them too tightly. Also remember to keep your head turned upwards, without sticking your jaw to your chest.
#4 Push-ups: the benchmark exercise for losing weight at home
To avoid injury or other problems, it is important to pay attention to the positioning of the hands and hips.
You need to align your arms with your chest and open them so that your elbows can bend up to 90 degrees. The exercise requires turning your elbows outward. Be careful not to let your hips be too high or too low. They should be at the same height as your torso. You must join the feet so that they are parallel.
#5 Swimming: an exercise to lose weight while having fun
Who said losing weight should be stressful? Taking several swims every day in your pool can help you shed excess pounds. In addition to helping with calorie loss, it is an aerobic activity and a low-impact sport.
That is, it helps in weight loss, improves cardiorespiratory capacity and offers less risk to the bones and joints of the body. In addition, swimming is practiced at all ages.
For effective fat burning, it is important to practice swimming regularly. It is important that the person enjoys swimming and that it is not a momentary sacrifice. Exercise can consume between 300 and 500 kcal per day.
#6 Climbing the stairs
Stair climbing offers a quick and effective way to get in shape and lose weight. The stairs are accessible to almost everyone. You won’t need a gym membership or special equipment, just the desire and ability to climb the stairs as quickly as possible.
A 5-foot-tall, 150-pound man jogging up and down stairs for an hour burns 950 calories. Although it doesn’t directly target the abdominal muscles, stair climbing can help you burn belly fat quickly.
This is a type of high-intensity interval training (HIIT). Studies show that it is more effective in helping burn fat than other forms of exercise.
Regular yoga practice can influence weight loss, but not in the traditional sense of how we link physical activity to weight loss. Typically, weight loss occurs when a person’s caloric intake (i.e., food and beverages consumed) is less than their caloric expenditure. Most individuals need to change both their energy intake and energy expenditure to lose weight.
Many yoga poses burn fewer calories than a traditional exercise like jogging or brisk walking. However, yoga can increase mindfulness and the way one relates to one’s body. This will help individuals become more aware of what they eat and make better food choices.
Individuals can thus avoid foods that make them lethargic. Instead of junk food, they will seek out healthier foods, which could lead to weight loss.
#8 The exercise bike
This excellent cardiovascular exercise will allow you to burn up to 260 calories in 30 minutes. If you are trying to lose weight, then the exercise bike will be an important ally. Those who want to increase their lean muscle mass can also benefit from this fitness machine.
You can lose up to 2 kilograms in four weeks, as long as you don’t start eating more than usual. If you want to continue following the program after a month, simply increase the load, maintaining the frequency of four workouts per week and respecting the indicated heart rate.
#9 The elliptical bike
If you are looking for a way to increase the number of calories you burn in a short period of time, then the elliptical is a weight choice. Depending on your weight, this cardio machine can help you burn around 270 to 400 calories in 30 minutes.
The lower end of the range represents a person weighing 56 kilograms, while the upper end corresponds to a person weighing 83 kilograms. Burning more calories than you consume can help you lose weight.
#10 The rower
You can use a rowing machine to burn calories and lose weight at a rate of 0.5 to 1 kilogram per week. Rowing training strengthens your muscles and boosts heart health.
Rowing is a great way to improve your fitness and lose weight because it conditions your arms, legs, shoulders, back and cardiovascular system.
While most machines only work certain parts of your body, rowing machines provide a complete workout for all muscles.
Rowing machines are actually a good choice of equipment for your home because many of them fold up and store easily. Prices for some rowers can be as low as €100.
With burpees, your body becomes a fat-burning machine. Since burpees are an intense body exercise, they burn a large amount of calories.
Additionally, research indicates that very intense exercises like burpees burn up to 50% more fat than moderate exercises. Best of all, burpees speed up your metabolism throughout the day. This means you’ll burn more calories throughout the day.
#12 Jumping rope
If you weigh 70 kg and jump rope for half an hour, you will burn around 372 calories. This translates to approximately 1.4 kg of fat lost per month.
If you weigh 80 kg and jump rope for the same amount of time, you will burn about 444 calories or about 1.8 kg of fat per month, all without making any other changes to your diet.
Double your workout time to 60 minutes a day and you’ll burn twice as many calories. Because your jump rope is so small and lightweight, it makes a great tool for staying fit while you’re at home.
Zotrim: a valuable boost to get rid of excess weight
Losing weight through exercise and calorie restriction alone can be very tedious. This is why the use of weight loss supplements is sometimes necessary. Zotrim was designed to aid weight loss. This appetite suppressant will help you lose weight much faster than exercise alone.
Made from 100% natural ingredients, Zotrim will help you control hunger and cravings. It will reduce your appetite and you will more easily resist snacking. Used day after day, it will easily reduce your daily calorie intake, making it easier for you to achieve your weight loss goals.