8 Best Exercises To Lose Weight At Home For Beginners With Tips To Burn Calories!

Hello, readers! Do you feel like that treadmill at the gym has a personal vendetta against you? Ditch the overpriced juice bar and the judgmental stares, it is time to turn your couch potato days into sculpted superhero nights! 

Losing weight and staying fit does not require fancy equipment or intimidating routines. Some of the best exercises for weight loss can be done right at home, with nothing but your own body weight and a little determination. We are talking living room lunges, bedroom burpees, kitchen counter cardio, and pure sweat-drenched, fat-burning action.

While cardio and strength training are crucial pillars, it is important to know that sustainable weight loss is a holistic journey.  You must have a regular exercise routine to lose weight at home. Are you ready to take up the challenge? Read here to get your body into the best exercises for beginners to lose weight at home. 

Table Of Contents

1. What Are Good Exercises To Lose Weight At Home?

2. 8 Effective Cardio Exercises To Lose Weight At Home

3. Activities And Exercises To Lose Weight At Home Fast 

4. How To Lose Weight At Home Without Exercise?

5. The Final Say

6. FAQs

7. References

What Are Good Exercises To Lose Weight At Home?

Exercise is crucial for your overall health. Good health and weight loss are interrelated, and they go hand in hand. Also, suppose a person has a higher body mass index. In that case, there is a chance that they are prone to several disorders such as hypertension, diabetes, cholesterol, and many other other cardiovascular problems. 

In this case, exercise becomes essential for effectively managing these conditions. Here are some of the best exercises for beginners to lose weight at home.

1. Aerobic Exercises

Aerobic exercises for weight loss are your home pound-shedding secret weapon! Compared to other workouts, they torch calories faster, meaning you can sculpt your dream physique in a shorter amount of time. Think skipping rope, dancing, or even brisk walking are all amazing options that are gentle on your joints and especially helpful for beginners. What is even more interesting is that aerobic exercises can create a complete exercise plan to lose weight at home! 

Step-By-Step Instructions To Do Aerobic Exercises: 

• Warm-up (5-10 minutes): Start with light cardio, such as brisk walking or jogging in place, to increase heart rate and warm up muscles.

• Cardiovascular Exercise (20-60 minutes): Engage in continuous, rhythmic activities like running, cycling, swimming, or aerobic dance to elevate and sustain heart rate.

• Intensity Variation: Include higher intensity intervals to challenge the cardiovascular system, alternating with periods of lower intensity for recovery.

• Cool Down (5-10 minutes): Gradually decrease the intensity to restore the heart rate. Include stretching exercises to improve flexibility and reduce muscle tension.

  
  

Aim for at least 150 minutes of moderate-intensity aerobic exercise per week or 75 minutes of vigorous-intensity exercise spread throughout the week.

2. Skipping And Jumping Rope

Skipping exercise, if done regularly, brings calmness and also helps in managing your depression and anxiety. Jumping rope helps take care of your heart and your lungs. Losing weight is all about burning more calories than you intake and skipping may help you do that easily as it burns calories close to 1300 per hour. 

Step-By-Step Instructions To Do Jump Rope: 

• Stand with your back straight on a flat surface.

• Stand with your feet together, pointing straight.

• You must keep your hand straight, pointing downwards and close to your thighs.

• Now, jump off the ground and, pass the rope under your feet and bring it back in position.

• Repeat these simple skipping steps and increase your jumping speed constantly.

  
  

Also Read: Jump Rope For Weight Loss: Types, Benefits And How To Do It Right! 

3. Planks

Plank pose or Plank exercise is one of the most effective full-body workouts for beginners. You must know that the biggest advantage of a plank workout is that it targets most of the major muscle groups in your body. Along with that, it strengthens your muscles in the shoulder, arms, chest, back, core and hips. 

Step-By-Step Instruction To Do Planks:  

• First, get down on the ground and stack your elbows directly beneath your shoulders, extending your legs

• Now, squeeze your glutes and core to create full-body tension

• Contact your lower back, lats, and rhomboids

• Face your gaze face down, which keeps your neck in a neutral position.

5 Effective Cardio Exercises To Lose Weight At Home

Cardiovascular exercises significantly improve heart health and prevent health conditions like diabetes, high blood pressure, and stroke. These exercises also benefit people looking to maintain or lose weight to stay healthy. 

You can perform cardio exercises indoors or outdoors, with or without equipment. Discovering an activity that you enjoy and can stick to in the long run is crucial. Here is the list of the best cardio exercises that can help burn body fat:

1. High-Intensity Interval Training (HIIT)

• The goal of high-intensity activity (HIIT) is to push your body hard for a short period and then allow it to recover before starting the cycle again. 

• This cycle is repeated several times. 

• HIIT can significantly improve your fitness level compared to other workouts.

• It helps improve heart health and manage diabetes, as well as helping you burn more calories and speed up your metabolism.

2. Stair Climber

• Stair climbing engages major muscle groups, including quadriceps, hamstrings, calves, and glutes, promoting strength and toning.

• It is a low-impact cardio workout that targets the whole body. 

• It can also help with weight loss as it burns 360 to 520 calories per hour. 

• Being low-impact, it's gentler on joints compared to high-impact activities, making it suitable for individuals with joint concerns.

3. Running

• A type of cardiovascular exercise that provides numerous health benefits, such as burning fat, building and strengthening muscles, boosting mood, and maintaining a healthy weight. 

• The number of calories burned while running depends on the intensity of your workout.

4. Walking 

• Walking is one of the easiest and most low-impact workouts anyone can do. 

• Brisk walking is an effective way to lose and maintain a healthy weight and provides a range of health benefits.

• It can also enhance cholesterol levels, strengthen muscles and bones, decrease blood pressure, and improve mental health.

  
  

Also Read: 8 Benefits Of Daily Walking For Weight Loss 

5. Cycling

• Cycling is a great exercise not just for children but also for adults. 

• This low-impact workout can make you fitter, healthier, and happier. 

• It helps in boosting your cardiovascular health as well as tone your abdominal muscles. 

• As a workout that promotes overall health and fitness, cycling is a perfect option to help you lose weight.

  
  

Also Read: 8 Mountain Biking Benefits For Body Transformation & Tips | ToneOp 

Activities And Exercises To Lose Weight At Home Fast

Starting a fitness routine can be exciting and overwhelming, especially for beginners. However, taking the first step towards a healthier lifestyle is always worth it. When it comes to working out, it's important to begin with exercises that are suitable for your fitness level. In this regard, several types of workouts are perfect for beginners:

• Bodyweight training

• Chair workouts

• Dancing workouts

• Online workouts

• Shadowboxing

• Stair climbing

• Aqua jogging

• Biking

• Walking

• Gardening or yard work

  
  

Also Read: Discover The Top 5 Mini Workouts For Weight Loss At Home

How To Lose Weight At Home Without Exercise?

After knowing exercises to lose weight at home for beginners, there are certain lifestyle changes that you can implement to support sustainable, long-term weight loss. here are some of the best ways mentioned to lose weight without exercise.

Also Read: 10 Benefits Of Hiking In Winter Season And Tips For Beginners! 

The Final Say

Now that you know about the best exercises to lose weight at home for beginners without going to the gym, you can start working out today. Home workouts not only help you burn fat but also help you tone up. Achieving your weight loss goals from the comfort of your home is convenient and highly effective when following the best workout routines. 

You now know which exercises to do at home to lose weight quickly and can provide a quick and effective workout. You are also well-versed in a diverse range of the best workouts for weight loss at home, suitable for every age group. Whether you are following a specific workout schedule for weight loss at home or seeking targeted weight loss workouts for females at home, you can tailor your home workout for weight loss to fit your needs and preferences. 

So confidently begin your preferred workout for weight loss at home, knowing that the right combination of exercises will make your weight loss goals achievable within the comfort of your home.

FAQs

1. What are the good exercises to lose weight at home for females?

Exercises to lose weight at home for females are:

• Lunges

• Squats

• Jumping Rope

• Crunches

  
  

2. What are the exercises to lose belly fat at home for beginners?

Exercises to lose fat at home for beginners are:

• Mountain Climbers

• Plank

• High knees

• Squat jumps

• Lunges

  
  

3. What are some exercises that can help to lose weight fast at home for males?

Exercises to lose weight fast at home for males are:

• Jumping jack

• Lunges

• Box jumps

• Cycling

• Jogging

• Walking

References

• Physical Activity for a Healthy Weight

• 7 Best Exercises To Lose Weight At Home

• Exercise and activity for weight loss

• Weight loss - a healthy approach

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.