Losing weight is not as hard as many people make it out to be. However, it is not an overnight process as it does require a lot of determination, courage, and consistency. In order to lose weight effectively, it’s highly recommended that one also works out a few days a week.
However, many people simply cannot go to the gym. Whether it’s due to financial constraints, logistical constraints or time constraints, a lot of people aren’t able to join a gym. Whatever the reason may be, it is no excuse to not work out as you can workout at home with minimal or no equipment! Here some of the best home workouts you can do for weight loss:
Simple Bodyweight for Beginners
Bodyweight exercises are often enough for burning a lot of calories especially if you weigh a lot. With bodyweight movements, you are basically pushing your own weight with each exercise which is often harder than doing equipment-based workouts. Do a simple circuit of:
- Push Up
- Jumping Jacks
- Ab Crunches
This is a complete circuit which is normally a good start for beginners. The exercises are pretty straight-forward and easy to perform, even for people who lack the mobility others usually have. If you cannot do pushups, then do them on your knees to progressively build the strength for regular push-ups.
Each exercise is to be performed for thirty seconds (lunges both sides) followed by a resting period of 30 seconds, then you move on to the next exercise. Completing all five exercises completes one “round” of this circuit, after which you earn yourself a one minute break. One round would then consist of 5-6 minutes and for beginners, it’s recommended you do 3 rounds at least. Try to perform the exercises in the working interval as intensely as possible to maximize calorie burn.
If you are better off than a beginner, then go for 5 rounds or more. You can also progressively make this workout harder as you gain strength. Increase the working interval time and decrease resting time and you will challenge yourself again. It’s a simple, yet effective workout.
An Effective Fat-burning core workout
While the previous circuit was for beginners, this might be a bit harder to do. However, there are “easy” versions of multiple exercises from which you can progress to the actual exercise. For example, with the pushup, you start on your knees and eventually make your way to the original position. With the jumping squat, you first do a squat then perform a jump if you can’t go straight into a squat position following a jump. Here’s a simple fat-burning circuit, Tabata style:
- Side-Planks (both sides)
- Flutter Kicks
- Mountain climbers
- High Knee-ups
This circuit will make you reconsider your life choices but it’s worth it! It will make you sweat in record time as it’s not only working your core but it’s also testing your cardiovascular endurance. It starts with the standard planks for your abdominal muscles and obliques and then we move to more complex movements that work your core. The last exercises work your core and they also get your heart rate up which burns a lot of calories
The Tabata style workout is a form of HIIT where we have resting intervals and working intervals. Beginners should work for 30 seconds, rest 30 and try to complete 2-3 rounds. You earn yourself a one minute break after each round. For people wanting more of a challenge, decrease the rest to 20 seconds or even 10 between each exercise and go a few more rounds. By the end, you’ll be on the ground!
Upper Body workout
This will require a bit of equipment, mainly a pair of dumbbells, which is doable. You can even do these exercises with a resistance band, most of them have their band variants as well. This workout will work your entire upper body so it’s a good workout if you don’t have the time to work out every day of the week. The workout is as follows:
- Jumping Jack- for 1 minute (warmup)
- Lateral side raises- 10 reps x3
- Front Raises- 10 reps x3
- Bicep Curl- 12 reps x3
- Overhead Tricep Extension / Bent-over tricep extension 12 reps x3
- Bent over Dumbbell Row- 15 reps each side x3
- Push-ups- As many as you can.
For this workout, we start with a full-body warmup and then we do 3 sets of different exercises working all the major components of the upper body. The shoulders, biceps, chest, back, and triceps are targetted, starting with shoulders. Our shoulders are usually the weakest and are more prone to injury. Therefore, it’s best to start with the shoulders because you have more strength and energy at the start of the workout so you can really push yourself to improve those shoulders.
Between each set, take a 40-60 second rest, take less if you don’t need it. The workout finishes with pushups for chest. This is a really good exercise because it’ll be taking into all the work you’ve done leading up to the push-up into account. The exercise uses multiple parts of your body including the chest, triceps, back, and shoulders. So, the finisher to the workout really reinforces everything you worked on before that which makes the push-up such an effective exercise. Perform this workout twice a week and you’ll see some tremendous results.
Lower body workout
Another circuit! I love circuits because they’re able to burn a lot of calories in a short period of time. This simple lower body circuit will leave you unable to walk for the next few days (just kidding, but it will hurt!). Here’s the circuit:
- Mountain Climbers- 30 seconds
- Squats- 15 reps
- Side lunge- 10 reps each side
- Lunges- 10 reps each side
- Standing Calf Raise- 20 reps
Do this circuit 2-3 times, with 30-45 second rest between each exercise and feel your lower body light up. The workout primarily targets the legs but it also targets your core with exercises such as the squat, mountain climbers and lunges. Training your lower body, especially your legs are really important because training this muscle group releases the most amount of growth hormone.
Therefore, you’re effectively stimulating growth for the rest of your body as well as training legs. Moreover, you will be out of breath when performing most of these exercises. It may not look like it, but it’s a very taxing workout on the body so it burns a lot of calories. Be sure to stretch after the workout or be ready to be extremely sore in the morning!
Cardiovascular endurance building workout
This will be one of the more simpler workouts as it involves different forms of cardio. However, don’t be fooled, they are not easy! This workout will leave you gasping for breath, it’s a pure face melter. All you need is an open space outdoors, like a park. Heres what you do:
- 1-minute walk
- 1-minute jog
- 1-minute sprint
- 10 Burpees
This is pretty brutal, there are no breaks in this workout which make it all the more hard and demanding. It will leave out of breath in a pool of sweat. You should do this workout thrice a week to really torch that fat. If you prefer to do it at home instead of going outside, an alternative would be to get a jump rope.
Jump rope for 5-10 minutes and it will produce a similar outcome to the workout described above. You can try all 5 workouts at home which require minimal equipment. There is no excuse to not workout, weight loss requires commitment and hard work. Good luck!