Home Mental Health The Top 7 Home Exercises for Losing Weight

The Top 7 Home Exercises for Losing Weight [2022]


The Top 7 Home Exercises: You must exercise if you want to maintain good health. Losing weight and being in good health are related.

A greater body mass index makes a person more vulnerable to conditions including hypertension, diabetes, high cholesterol, and other cardiovascular issues.

7 Best Exercises To Lose Weight At Home

The Top Home Exercises

For the efficient management of various disorders, exercise also becomes extremely important.

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Dieting and exercise are two crucial aspects that must be taken into account when trying to lose weight.

The harmony between the two is crucial. Your body will act significantly differently whether you follow your diet in your daily life but skip exercising or exercise a lot but don’t follow your diet.

Along with helping you lose weight, exercise offers numerous other advantages.

Exercise boosts your mood, fortifies your bones, and lowers your risk of developing a number of chronic conditions.

People frequently stop working out because they lack the time or money to join a gym or hire a personal trainer to help them reach their fitness goals.

So, here are the seven best and most well-liked fitness regimens that you may use at home to become stronger, more fit, and generally healthier.

1. Aerobic Exercises

The Top Home Exercises

One of the best workouts for losing weight is walking. A terrific workout for burning calories is brisk walking.

A workout regimen that can fit into your daily activities and that has little impact on your joints.

Numerous studies have shown that a person weighing 70 kg may burn 167 calories per 30 minutes of walking at a speed of 6.4 kph.

Additionally, it has been found that walking for 50 to 70 minutes three times a week can help someone lose an average of 1.5 percent of their body fat and 2.8 cm from their waist circumference.

Running and jogging are regarded as the best workouts for losing weight. These workouts include the entire body and are integrated.

Your legs will get stronger, and it works wonders on tummy fat. The pace is the main distinction between jogging and running. Running will be at about 10 kph, while jogging is between 6 and 9 kph.

Running will help you burn about 372 calories per 30 minutes, while jogging will help you burn about 298 calories per 30 minutes.

The combination of these three exercises will undoubtedly assist keep you fit and healthy by enhancing your muscular strength and general body weight.

Exercise Pattern

Set aside 1 hour of your time and include these exercises in your routine.

  • Start with walking exercise for 15 minutes.
  • Increase your pace and start Jogging for the next 15 minutes.
  • With a constant increase in pace, run for another 15 minutes.
  • Reduce your pace and come back to jogging for 10 minutes.
  • Relax your body and slow down your pace and walk for 5 minutes.

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2. Skipping or Jumping Rope

The Top Home Exercises

Skipping exercise gives your entire body a workout, boosts your metabolism, and helps you burn a lot of calories quickly.

Leaving out regular exercise will calm you down and aid with depression and anxiety. The exercise also raises your heart rate, which causes your blood to move through your body more quickly and keeps your heart in better and healthier shape.

This activity maintains the health and function of your lungs in addition to your heart.

Everybody has a unique body, which causes the process to produce various results. Skipping will undoubtedly assist you in burning more calories than you consume, which is the only way to lose weight.

About 1300 calories per hour are burned off during this type of workout.

Exercise Pattern

  • On a flat surface, stand with your back straight.
  • Make sure your feet are together and pointing straight.
  • Keep your hand straight pointing downwards close to your thighs.
  • Jump off the ground and let your rope pass under your feet and bring it back.
  • Repeat these steps and increase your jumping speed constantly.

3. Planks

The Top Home Exercises

One of the most efficient total-body exercises is the plank pose. The fact that Plank addresses the majority of the body’s major muscle groups is its greatest benefit.

Your hips, back, shoulders, arms, chest, and core muscles are all strengthened as a result.

Along with these advantages, plank workouts assist in swiftly burning extra body fat and calories.

a workout that sounds straightforward and easy but is actually highly demanding and severe.

The plank exercise is an excellent illustration of how your results will improve as you work out longer.

For quicker and more effective results, concentrate on maintaining the plank posture for longer periods of time.

There are numerous plank variations that focus on various body parts and muscle groups.

Each variant is incredibly beneficial and keeps your posture, body balance, endurance, and core strength growing.

Plank Exercise Variations

The Extended Arms Plank: is another name for the Standard Plank. The greatest candidates for this position are newcomers who want to strengthen their core.

This exercise is excellent for enhancing digestion and metabolic function.

The extended arms plank variation is the same as the forearm plank variation. This exercise focuses on the core, arms, shoulders, and back.

The Mountain Climbers: Regarded as one of the challenging plank training variations. a total-body exercise that eliminates extra body fat and calories.

The biceps, hamstrings, core, triceps, and chest are the muscular groups targeted by this exercise.

Exercise Pattern

  • Get down into the Push-Up or Standard Plank Position.
  • Now bend your right knee and pull it towards your chest.
  • Push your right knee back to your initial position.
  • Now bend your left knee and get it towards your chest.
  • Push your left knee back to your initial position
  • Continue the above steps around 20-25 times.

The Reverse Plank: is a typical plank variation that is executed backwards. Your body will benefit greatly from the stretching in this workout.

A workout that helps your body burn off extra calories and fat. Your core, shoulders, back, chest, and gluteal muscles are all strengthened as a result.

Exercise Pattern

  • Sit down and extend your legs in front of you.
  • Place your hands behind your hips for your upper body support.
  • Now lift your hips by straightening your hand and form a straight line with your body.
  • Hold this position for 40-60 seconds.
  • Repeat these steps and methods around 20-30 times.

4. Push-Ups and Pull-Ups

The Top Home Exercises

One of the most well-liked workouts is the push-up, which can be performed by anyone, anytime, anywhere.

Exercises like push-ups are excellent for losing weight because they force your body up off the floor and require energy, which burns calories.

Push-up workouts are beneficial since they burn calories quickly and force you to concentrate on your upper body’s bigger muscles.

The push-up exercise also targets your back, biceps, triceps, shoulders, and chest.

Exercises like pushups will also build up the muscles in your core, stabilize your body, and promote physical wellness.

Push-ups assist in developing more biceps, triceps, shoulders, and chest lean muscles.

Push-up repetitions over the course of weeks, months, or even years will result in significant increases in muscle mass, which requires your body to burn calories in order to sustain.

Exercise Pattern

  • Look for anti-slippery and flat surfaces.
  • Place your hands facing forward and slightly wider than your shoulder width.
  • Set your feet together or slightly apart in a comfortable position. Initially, you can keep your feet further apart until you find a proper balance.
  • Now bend your shoulders as low as possible towards the floor and push up back and straighten your arms.
  • Repeat these steps for 15 reps and 3 sets.

Pull-ups concentrate on various muscular groups that burn more calories since several muscles, including the back, core, triceps, and biceps, are involved.

By increasing your capacity to burn fat and raising your metabolism, this exercise can help you get in shape.

The main muscles required for a pull-up are your biceps and lats, which together make up almost 15 muscles.

The study found that performing a pull-up exercise helped you burn almost 10 calories each minute.

Cardio is one of the best ways to burn calories, so it is advised that at least 150 minutes of moderate-intensity exercise or 75 minutes of strenuous exercise be performed each week.

Exercise Pattern

  • Grip the pull-up bar with your arms fully stretched by standing straight.
  • Now bend your knees and pull yourself until your chin clears the bar.
  • Come back to your original position slowly.
  • Repeat these steps for 15 reps and 4 sets.

5. Squats

The Top Home Exercises

Workouts like the squat are regarded as muscle-building exercises. This workout is mostly intended to strengthen the lower body.

Squats aid in calorie burning and keep your lower body’s fat from storing. Your mobility and balance will both improve as a result of this activity.

For improved results, a beginner should strive for three sets of 12–15 reps of at least one form of squat.

Exercise Pattern:

  • Stand straight with your feet wider than your hip width with toes facing front.
  • By bending your knees and ankles push your hips back.
  • Sit into a squat position by keeping your heels and toes on the ground.
  • Keep your knees bent to a 90-degree angle and pose yourself parallel to the floor.
  • Straighten your legs by pressing your heels and return to the standing position.

6. Lunges

The Top Home Exercises

a well-known strength-training routine that builds and tones your lower body while enhancing general fitness and athletic performance.

Legs, hips, and back strength are the main goals of lunges.

Lunges assist in reducing body fat and increasing lean muscle. Pushing yourself and incorporating lunges into a high-intensity training routine with the aid of heavyweights is crucial.

The single-leg exercises in this workout stabilize muscles to improve coordination, balance, and stability.

Exercise Pattern

  • Stand straight with your back and abs upright.
  • Bend your knee by keeping your right leg in the front.
  • Now, bend your knee until your right thigh is parallel to the ground and left one perpendicular.
  • Keep your front knee above your heel.
  • Come back and bring your feet together.
  • Repeat the above steps with your left leg.
  • 30 reps of alternate lunges are very helpful.

7. Yoga

The Top Home Exercises

A weight loss treatment that has been around for 5,000 years is yoga.

Exercise, Diet, Breathing, Relaxation, and Meditation are its five guiding principles. It is thought that Rishis and Brahmans established it.

Yoga and a balanced diet work well together to help you lose weight and maintain both physical and mental health.

Additionally, it enhances your body awareness and relationship. Yoga for diabetes is another way to lower your blood sugar levels.

Along with weight loss as its benefit, Yoga has more benefits to offer such as:

  1. Improved Cardio Health
  2. Increased Muscle tone
  3. Balanced Metabolism
  4. Improved Respiration
  5. Increased Flexibility
  6. Stress Management

Yoga Poses are an integral part of weight reduction. Yoga poses focus mostly on improving concentration and building your muscle tone.

Your body should get used to these poses to yield maximum benefits from yoga.

Some of the yoga poses that should be practised for weight loss are:

  1. Warrior Pose
  2. Triangle Pose
  3. Shoulder Pose
  4. Bridge Pose
  5. Bow Pose
  6. Plank Pose
  7. Downward Dog Pose
  8. Sun Salutation

Calories Burned With Different Exercises

Here is a brief guide to the number of calories that various exercises burn in what amount of time.

Be aware that these are merely estimates, and your actual loss will depend on a range of variables like your weight, age, degree of fitness, workout intensity, and the duration of each exercise:

Exercise Calories Burned
Jogging/Running 372 to 700 calories per hour
Skipping Rope 500-1300 calories per hour depending on weight
Planking Between 2-5 calories per minute (120-300 calories per hour)
Mountain Climbers Planks 650 – 700 calories per hour
Pull ups 1 calorie per pull up
Push ups About 171 calories within 15 minutes (around 343 calories in 30 minutes)
Squats 19-44 calories per every 5 minutes (100-222 calories for every 25 minutes)
Lunges 90 calories per 15 minutes
Yoga Between 180 and 460 calories per session (highly dependent on the type, intensity, duration of the session)

Best time to exercise

The Top Home Exercises

Early in the morning may be the greatest time to perform your regular exercise program.

This is primarily due to the fact that burning stored fat is best accomplished when exercising when fasting.

Even while you may at first find the early alarm clocks annoying, you will eventually develop a good habit of using them.

Imagine that you awaken each day at seven in the morning. By doing this, your biological clock advances earlier, making you fatigued in the evening or at night.

This makes it easier to stick to the schedule.

Studies have shown, however, that exercising out in the evening may be preferable because our bodies consume less oxygen at that time, which could improve performance and lead to weight loss.

Despite the fact that the studies are very small, the majority of researchers suggest exercising in the morning if you want to lose weight at home.

Diet tips for weight loss

Follow these tips to make sure your weight loss programme at home is done properly:

  • Do not fall prey to fad diets that promise results in a short amount of time.
  • Beware of alluring weight loss pills and belts which may only give short term results.
  • Starving yourself is certainly not the right answer as it can lead to other problems like acidity, nausea, etc.


Q 1. Can you lose weight by exercising alone?

No, losing weight requires both a healthy diet and frequent exercise. To get the intended results, it’s crucial to make sure you adhere to both rules strictly.

Q 2. Does increased sweating during exercise result in increased fat burning?

No, sweat is a sign that your body is able to keep its temperature at a reasonable level. When you sweat, your body begins to retain heat so that you can cool off through evaporation.

Q 3. How frequently should one exercise for best results?

Get frequent exercise to stay in shape. Instead of working out sometimes, it is best to do so at least twice or three times every week.

Q 4. How many calories should I eat every day?

Your ideal body weight multiplied by 14 will yield your daily calorie consumption. If your body weight is 135 pounds, for instance, you must consume 1,890 (135*14) calories daily.

Q 5. Am I able to shed pounds in a week?

By following a strict diet and exercising consistently, you can drop a particular amount of weight in a week.

To lose weight quickly, you can also try intermittent fasting and make deliberate alterations to your normal routine, such taking more walks.

Q 6. If I quit eating, will I lose weight?

The number of calories you consume and burn is the only factor in weight loss. The amount of calories consumed decreases when you stop eating.

You will experience a calorie deficit as a result, which will cause you to lose weight. This, however, is a bad choice.

However, eating is necessary to maintain good health, therefore you must control your calorie consumption.

Q 7. What foods should I stay away from to reduce weight?

If you want to reduce weight, you should stay away from any foods that are high in fat and carbohydrates. White bread, potato chips, pastries, cookies, and sugary beverages are a few of these.


The information on this website is provided solely for educational reasons and is not meant to replace professional medical care.

The reader should speak with their doctor to see whether the information is appropriate for their circumstances because everyone has different needs.

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