Home / Fitness / How to Lose Weight by doing Workout at Home

How to Lose Weight by doing Workout at Home

467 Views
02nd Jul 2022
img

Table of Content



Introduction

Most people enter the world of fitness to lose weight. Many people do not have the goal of being extremely athletic. They just want to get rid of a few pounds that are affecting their shape and postures. 

Surprisingly, losing weight and burning body fat is not as tough as most people think. It just is about consistency. Performing a few effective exercises every day for a certain amount of time will ultimately give you great results. This motivation is what most people lack. So let us show you how you can do it, right at your home.

 

We have listed out the 10 best exercises that you can perform at your home for burning fat very quickly.

 

How is weight lost and fat reduced?

Let us break down for you how fat is reduced and as a result, you lose weight. If you know this, there are chances you might perform exercises and maintain your diet more efficiently.

You gain excessive weight from the food you eat. Food is taken to increase energy in the body. We refer to it as consuming calories.

 

Excessive calories from fats and carbs are stored in your fat cells. Ideally, the nutrients that are stored in your body from the food is used to convert it to fuel for our day to day activities. But when there is an excessive amount of fats stored in your fat cells, it affects your posture and health.

 

So when you maintain a balanced diet and exercise regularly, those fats(which again are a form of nutrients) are used to give you energy. When you perform High-Intensity workouts, those calories are burnt, resulting in perspiration and loss of body fat.

 

Prerequisites

 

When it comes to home workouts, you can perform a range of workouts without any equipment too. You can use workout gears to aid you and add resistance and weight so you might see faster results.

 

Some of the exercises mentioned below use dumbbells, jump ropes, and boxing bags. But it is totally fine if you don't have a full set-up home gym and lack equipment. You can still perform a lot of other exercises too to burn fat and lose belly fat quickly at home.

 

Top-10 Exercises to Lose Weight at Home

1. Burpees

Burpees are considered one of the best home workouts to lose body fat and weight without any equipment. Burpees engage all the important muscles in your body and accelerate your heart rate making it a great cardiovascular exercise.

 

Burpees are not a simple exercise to perform, but they sure give great results as you lose weight very fast and build muscle simultaneously.

 

 

 

Stand straight with your feet shoulder-width apart.

Quickly move your body into a push-up position and perform one pushup.

As you come up, quickly pull your feet towards your chest and rise with a high jump.

Once the jump is over, you will return to the starting position.

 

2. Mountain Climbers

Mountain Climbers are a great exercise to lose weight and build your abdominal muscles. This exercise can be performed by beginners at a normal pace, or even by experts at a high pace. Either way, Mountain Climbers will engage your core muscles and increase cardiovascular activity

 

Steps to perform Mountain Climbers:

Lie on the floor with your face looking down. Support your whole body by keeping your arms upright and straight.

Keep your legs straight.

Bring one knee closer to your chest.

As you go back to the starting position, bring the other knee closer to your chest.

Keep doing this and gradually increase your speed.

 

3. Jumping Jacks

Jumping Jacks are a great warm-up exercise to do before any workout which simultaneously also burns fat. Warming up is important as it relaxes your muscles and joints before who add resistance. Jumping Jacks in itself is also a great cardiovascular exercise that when performed at a high pace can help you lose weight effectively.

 

 

Steps to perform Jumping Jacks:

Stand straight and keep your feet shoulder-width apart.

Jump and move your feet away from each other.

Simultaneously, raise your hand and bring them closer.

Jump once again and return to the starting position

 

4. Jump Ropes

Jump Ropes are one of the best workout gear anybody could have. From beginners to professional athletes, they use jump ropes regularly to either lose body fat or to warm up the entire body.

 

Jump Ropes are a very amazing way to burn body fat. It can burn up to 1000 calories if performed nearly for an hour. Jump Ropes also actively engages your legs and forearms and strengthens them.

 

 

Steps to properly use Jump Ropes:

Make sure you have a strong, durable jump rope that can last long even if used every day.

Hold the handles firmly.

Keep on jumping continuously. You do not have to jump very high. Just a couple of inches above the ground.

As you jump, rotate your wrists to move the rope circularly from your back.

Do this for at-least 15-30minutes a day.

 

5. Push-ups

Push-ups are one most effective bodyweight workouts and build muscle and core strength immediately.

Push-ups not only focus on burning fat from your body but also build muscle. The exercise actively engages the arms, shoulders, chest, and core. 

For the people who are considered skinny fat and weak posture, it is recommended to do push-ups.

 

 

 Steps to perform Push-ups.

Lie on the floor with your face looking down. Support your whole body by keeping your arms upright and straight.

Bend your elbow and go down keeping your whole body straight.

Push as much as you can and use your maximum strength to lift your body back to your starting position.

Breath normally.

 

 

6. Weighted Squats

If there was one lower body exercise, which would benefit and target all the muscles at once and build a great shape, it would be squats. Squats have a lot of variation, but ultimately all of them target the lower body. Squats are a very common and effective exercise.

 

The thing about weighted squats is, it also helps burn fat effectively. The continuous movement of your legs and hips will result in great cardio-vascular activity too.

 

Steps to perform squats.

Stand straight with your feet shoulder-width apart.

Hold some weights(dumbbells or kettlebells) and either keep your arms straight or bend your elbows.

Slowly go down, keeping your back straight. Use your hips and thighs.

Stay for a few seconds and rise again to the starting position.

If you want, you can perform a calves raise as you rise.

 

7. Weighted Lunges

Lunges are another body-weight exercise for your lower back that you can include in your workout session to both strengthen your glutes and lose bodyweight. Lunges are known to be a little bit more effective than squats because, squats try to focus on all the lower body muscles, but lunges take care of your hamstrings and glutes. Performing lunges properly at a high pace is not easy. But if it is performed at a high pace, it burns fat quickly too.

Steps to perform Weighted Lunges.

Stand straight with dumbbells tightly held in your arms.

Put one left forward of the other.

Try to fold the front leg at a 90° angle and keep your back straight.

Get up and bring the leg back to its starting position. Perform the same sequence with the other leg.

 

.

8. Abdominal Crunches

Abdominal Crunches are a great exercise to strengthen and build abs, even if you are a beginner. If you increase the number of crunches you do, you will start feeling a burn in your abs and sweat a lot. 

While doing so, your body fat will be burnt at a high rate and also your upper abdominal muscles will visibly pop out.

 

Doing Abdominal crunches might be hard if you have an excessive amount of body fat percentage. If that is the case, start with some great intensity cardio and build from there.

Steps to perform crunches.

Lie down on your back and fold your knees so that they face upwards.

Keep your hands behind your ears and make sure your back is straight.

Slowly try to get up just using your ab strength and slowly exhale as you do it.

Inhale and go back to the starting position.

 

9. V-Ups

V-Ups are another abdominal exercise that targets your abdominal muscles and burns fat easily. This exercise is good for both your upper and lower abs. If this exercise is performed properly, you will notice that you lose weight quickly also it tends to fix your posture a bit.

 

V-Ups are an easy exercise to perform, even if it seems hard. If you have been working out for a while, you can perform V-Ups without any trouble.

Steps to perform V-Ups.

Lie down on your back and make sure your posture is completely straight.

Lift your legs as much as you can and try to bring your feet closer to your upper body.

Simultaneously, lift your upper body as you would in a regular abdominal crunch.

Hold the position for a few seconds. From a side-view, your position looks like the alphabet ‘V’.

Lower your upper body and legs and repeat it.

 

 

10. Boxing

If you have a punching bag and boxing gloves at your home gym, boxing is the best exercise to burn fat quickly. Doing Boxing beats Jump Ropes in burning most calories during a workout.

 

Boxing also improves your arm strength and leg strength(assuming you also engage your legs.) 

One of the most important parts of boxing is managing your breath. The more properly you breathe, the longer you will be able to box. 

 

Along with burning fat at a very quick rate, boxing also helps to build your endurance for day-to-day activities. 

Boxing in itself is pretty self-explanatory. You have to have a good position and a durable boxing bag and you are good to go, even if you are a total beginner.

 

FAQs

 

1. Is Working out 30 minutes a day enough to lose weight?

Yes, working 30 minutes a day is enough to lose weight. When it comes to losing weight and burning fat, it is less about the time and more about the intensity. The more intense your workout is, the better results you will see quickly.

 

2. Are workout gears like dumbbells, kettlebells, and benches really necessary to lose fat?

No, all the equipment can only act as an aid and make results better. But it is not necessary to have them to lose weight.

 

3. Will there be better results too if I work out for hours but still don't maintain a proper diet?

Nutrition and workout should always go side by side. Working out will burn belly fat off your body, but if you want to maintain it, you need to take care of your food intake too. Also, it is not recommended to workout excessively as it may result in body pain.