How to Lose Weight at Home with Exercise


exercises to lose weight fast at home

Of course, exercise is essential for overall health, but when you’re trying to lose weight it becomes even more important.

Aside from dieting, exercising is one of the most common strategies employed by those trying to shed extra pounds. It burns calories, and this plays a key role in weight loss.

In addition to helping you lose weight, exercise has been linked to many other benefits, including improved mood, stronger bones, and a reduced risk of many chronic diseases.


1. Squat

A. Start with feet hip-width apart, arms either at sides holding weights or clasped in front of chest.

B. Keeping weight in heels and back straight, sit hips back and bend knees to lower into a squat until thighs are parallel to the floor. Remember to keep knees in line with toes the entire time. Maintain an even pace and rise back to start.

Sets: 3
Reps: 15
Mistakes and Tips: Squats are one of the best exercises for weight loss and for building overall strength. When you do them correctly, you engage your core and entire lower body.


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2. Jump Rope

A. Start with feet together, hands holding ends of the jump rope, elbows in toward ribs. Swing the jump rope and step or hop both feet over. Don’t jump in between, just jump with each swing of the rope.

Sets: 3

Reps: Repeat for 1 minute

Mistakes and Tips: Jumping rope is a great total-body tool made for weight loss. Challenge yourself to complete a full minute of jumping—it’s harder than you think.

Check the length of the jump rope by holding it in each hands and ensuring the handles line up with shoulders.



3. Skipping

Skipping is one thing that needs no introduction. We all enjoyed it as kids. Skipping is a full body aerobic workout, which helps in muscle toning. It burns 10 calories per minute. Start with 10 minutes of skipping in a day, and then increase the duration with slight variations in style. For example, jumping with one foot at a time or skipping while running. It just melts the fat away if done regularly.



4. Crunches

Abdominal fat is one problem that everybody wants to get rid of. The best and easiest way to do this is by doing crunches. Lay flat on your back with your knees bent. Place your hands under your hand and try to pull yourself up towards your knees. 3 sets of 25 repetitions on alternate days can do wonders to your body. 6 minutes of crunches in a day can burn up to 60 calories. The best part is that you can do it while watching television too!

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NOTE:  Cut calories. Although exercise can burn off a significant amount of calories, the best method for weight loss is a combination of a lower calorie diet and physical activity together.

It’s typically recommended to only cut out about 500 calories daily from your diet. You’ll lose about 1-2 pounds per week if you cut out this many calories.

If you’re exercising a lot and including higher intensity exercises, be careful not to cut out too many calories. You’ll need the energy to help support higher levels of physical activity.

Maintain a balanced diet. In addition to managing calories, strive to have a nutritious and well-balanced diet. This will also help support weight loss.

  • A balanced diet means that you’re eating the right amounts of foods from every food group each day. In addition, you should be eating a large variety of foods from within each food group.
  • Include a 3-4 oz serving of lean protein at every meal. Go for leaner proteins like poultry, eggs, low-fat dairy, and legumes for lower calorie options.
  • Also aim for 5-9 servings of fruits and vegetables each day. These low-calorie foods can bulk up your meals and help you feel satisfied with less calories.
  • Go for a 1/2 cup or 1 oz serving 100% whole grains when possible. These are more nutritious than refined grains. However, some studies show that diets that are lower in carbs from foods like grains result in quicker weight loss.


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