The Best Exercises For Weight Loss At Home 
                     The Best Exercises For Weight Loss At Home
Did you know that the most common reason people fail with weight loss at home is simply a lack of 
interest? Motivation is linked to interest in striving towards a difficult goal such as weight loss. Your 
chances of weight loss success are much better if you pick a training style that feels good for your body 
and that you like doing. Keep on reading further to understand some of the best exercises you can do to 
lose weight at home, even if you don’t have much time to dedicate at all.
Best warm up exercises for weight loss
It’s possible that your body isn’t what it used to be and jumping, cold, into intense exercise is no longer 
safe and the best exercise plan for weight loss should include activities that will keep you injury free. 
Warm up your body with some low-intensity activities to help increase your range of motion, improve your 
balance, and help establish this ritual at the start of your routine.
Here are some beginner exercises to get you started:
•Trigger Point Therapy or Foam Rolling to release any restrictions
•Easy walk, swim or bike ride to get the blood flowing
•Joint circles to prepare the joints for activity
 
It’s also a good idea to incorporate some mobility and movement exercises into your warm up, such as:
•Quadruped rocks
•Frog stretch
•Hip prying
•Scapula push ups
•Hindu push ups
 
Check out this nine minute warm up flow that you can complete with no equipment at home.
Easy exercises for weight loss at home
A fantastic low-intensity approach is yoga. Yoga has been linked with weight management 
because it helps improve flexibility, making daily tasks easier without straining muscles 
and joints while making weight loss workouts possible even if injuries exist already. 
In addition, it’s a tremendous start-level activity for those wanting to lose weight because 
it focuses on mobility, stability, and range of motion solely using your body weight.
Alternatively, calisthenic workouts are simple strength training exercises that can be done 
without any equipment. They’re perfect weight loss workout routines for beginners 
because they are easy on muscles while still giving you fantastic weight loss results. This 
routine also doesn’t require much space, so it’s possible even in small apartments.
The following are the most straightforward bodyweight exercises you can do at home:
• Push ups
• Squats
• Plank
• Lunges
• Cossack squats
Once you’ve got the 
basics, you might want to 
work up towards these 
more advanced exercises:
•Pistol squats
•Single-arm push ups
•Pull ups
•Back bridge
•Hanging leg raise
Do you love the calisthenic workouts? 
You can find 
more minimalist bodyweight workouts h
ere
.
Cardio exercises for weight loss
Cardio exercises or aerobic exercises are great for weight loss because 
they help burn calories while improving cardiovascular health, which can 
reduce the risk of conditions such as heart disease in the future. It’s 
perfect for people who want to gradually lose weight without putting too 
much strain on their bodies.
If you’re not sure where to start, a simple approach you can follow is 
staying under your Maximum Aerobic Function (MAF). To work out your 
MAF, subtract your age from 180. If you’re 35 years old, this gives you a 
MAF of 145 beats per minute (bpm).
Here are some simple cardio exercises that don’t require any gym 
equipment:
•Walking or easy jogging. Take your walk outside if you need some fresh air
•Hiking with a ruck or weighted backpack. Even better if you can combine 
this with camping or multi-day hikes
•If you’re lucky enough to live by a beach or pool, go for a swim
 
If you’re an exercise veteran and want to try something that will help 
weight loss at home and test your fitness levels, then high-intensity 
interval training (HIIT) could be the thing for you. This type of workout 
involves short bursts of intense activity alternated with periods of rest or 
lighter activities. It’s a fantastic method to increase your heart rate and 
give you a rush of endorphins. Here is a HIIT workout that takes little time:
Chipper 60
Complete all reps of every exercise. These exercises can be done in any order and repetitions 
to complete the workout.
•60 crunches
•60 squats
•60 push ups
•60 leg raises
•60 jump squats
Finally, don’t forget to cool down with some foam rolling or light stretching.
Chair exercises for weight loss… Not even joking
If you spend a lot of time at your desk or in sedentary positions, you might need to start your at 
home exercise journey with a little more assistance. Using chairs, tables, benches or other 
furniture around your house is a great way to regress exercises and keep you safe. There’s no 
need to spend money on exercise equipment at home when you can do this list of exercises 
using just the furniture around your house.
•Triceps dips off the edge of a chair. This allows you to support your bodyweight with your feet
•Chair squats. If you are struggling to get to the full depth of a traditional squat, start by using a 
chair to get to a depth you are comfortable with
•Push ups off the edge of a bench or table. For those still working on their push up, increase 
your chances of success by elevating the height of your chest
•Couch stretch using your office chair. If you spend a lot of time at your desk this stretch will 
make your hips feel amazing and offset all those hours sitting
•Bulgarian split squats using the couch. For the runners out there, this is a must for your at 
home strength training
Chair exercises and other movements using furniture are excellent weight loss workouts 
because they can be done anywhere, so if you travel or have to work late, these weight loss 
exercises can fit into your schedule without any problems. You don’t need equipment either, 
which means that even if buying weights is not an option right now, you can still get healthy 
weight loss results by doing some easy arm and leg strengthening basics only using what is 
available to you.
Need some more stretches to balance out the hours sitting at your desk? Try our 
ultimate desk stretches for the office worker.
Diet or exercise?
It’s an age-old question. Diet or exercise? The answer is both! To see weight loss results at 
home, you must focus on incorporating healthy eating habits into your lifestyle as well – this 
way, you are more likely to see long-term success than if you solely rely on exercises alone. 
Although dieting isn’t always easy, there are plenty of tips out there that can make the process 
much less weighty.
•Limit your intake of processed food items such as white bread, pastry and pasta. These types 
of high carbohydrate products spike insulin levels, resulting in weight gain.
•Play with the ratio of macronutrients in your diet and see what works best for you. This is a 
great way to work out how different foods affect weight change without making drastic 
changes overnight.
•Drink water instead of sugary beverages like soft drinks or alcoholic drinks throughout the 
day. Water keeps you hydrated and feeling good.
 
If you’re not sure where to start, don’t be afraid to track your nutrition habits and keep a 
journal. Once you know where you can improve, dial in on the biggest factors that will help 
you reach weight loss success.
As always, it’s essential to consult with a doctor or a dietician before making any changes to 
your diet to make sure that you are still getting the nutrients your body needs if you suffer 
from things like metabolic or thyroid disease.
Bonus: For more weight loss tips, check out our video and learn how to lose weight and build 
better habits with food.
https://youtu.be/lPivfnJmzK4
So there you have it: weight loss tips for 
beginners that anyone can follow at home 
(no gym membership required)! If these 
simple weight loss workouts don’t seem 
challenging enough, don’t be afraid to try 
something a little more intense – remember, 
it’s crucial to find an exercise routine that 
you enjoy to stick with it for the long haul!