How to Exercise to Lose Weight at Home

How to Exercise to Lose Weight at Home

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The best way to lose weight is by exercising regularly. In this guide, we’ll explore different ways one can use exercise to lose weight at home.


Source: Roberta’s Gym

Table of Contents

How to Exercise to Lose Weight at Home

The importance of exercise for your overall health cannot be overstated. There is a direct correlation between good health and weight loss. Those with a higher body mass index are more likely to suffer from hypertension, diabetes, cholesterol, and other cardiovascular diseases. It is also crucial to exercise for the effective management of these conditions. If you have diabetes, you can try these exercises for diabetes to control your blood sugar levels. 

Dieting and exercise are two factors that need to be considered when losing weight. It is very important to strike a balance between the two. In your everyday routine, if you follow your diet and skip exercise, or if you work out intensely and do not follow your diet, your body will behave very differently.

The benefits of exercise go beyond weight loss. In addition to improving your mood, strengthening your bones, and reducing your risk of chronic diseases, exercise improves your health. It is common for people to stop exercising because they lack the time to exercise or cannot afford to join a gym or hire a personal trainer.

Therefore, here are some of the best and most popular exercises that you can practice at home so that you can become stronger, fitter, and healthier.

A Step-By-Step Guide on how to exercise to Lose Weight at Home

How to Exercise to Lose Weight in Home Step #1: Do some stretching exercises daily.

Stretching helps improve flexibility and range of motion, which will help prevent injuries and reduce pain. It also improves blood flow and reduces muscle tension. You can do simple stretches at home with just a few minutes of your day.

How to Exercise to Lose Weight in Home Step #2: Take a brisk walk after dinner.

If you’re looking to shed some pounds, walking is one of the easiest ways to burn calories. A study published in the Journal of Obesity found that people who walked for 30 minutes three times per week lost more than twice as much weight as those who didn’t walk at all. Walking is also an excellent form of cardiovascular exercise, which is essential for healthy living.

How to Exercise to Lose Weight in Home Step #3: Try to eat healthy food.

Eating healthy foods will help you maintain healthy body weight. It’s not just what you eat; it’s how often you eat. People who eat smaller meals throughout the day tend to weigh less than those who eat larger meals.

How to Exercise to Lose Weight in Home Step #4: Start with 10 minutes of warm-up exercises like walking, jogging, cycling, etc.

If you want to lose weight, start by making small changes to your diet. You should try to consume fewer calories than you burn each day. This means eating fewer calories than you need to sustain your current activity level.

The Ultimate How-To-Lose-Weight-Fast Guide

You may be wondering if there’s anything you can do about those extra pounds. Well, here’s what you should know!

You don’t have to spend hours on end exercising or dieting to lose weight. There are many ways to do so quickly and easily. Read on to discover them!

The first step to losing weight is to understand how much body fat you have on your body. Then, you need to figure out where that fat is located. Once you know this information, you can start making changes to lose weight.

  • How BMI is Calculated?

Calculate Your Body Mass Index, Here.

Or, refer to this: How to calculate Body Mass Index.

  • Calorie Calculator

The Calorie Calculator can be used to estimate the number of calories a person needs to consume each day. This calculator can also provide some simple guidelines for gaining or losing weight.

Calculate your calories here.

Note: The best way to lose weight is by eating fewer calories than you burn in a day. This means that you need to reduce how much food you consume each day.

The Ultimate How-To-Lose-Weight-Fast Guide

How to Exercise to Lose Weight in Home Step #1: Eat More Fiber.

Eating more fiber will help you lose weight because it helps you feel full longer. This means you eat less food throughout the day. Also, eating more fiber will make you feel fuller and faster, so you won’t snack as often.

Eating fiber-rich foods will help you stay fuller longer, which means you’ll eat fewer calories at each meal. This makes it easier to control how much food you’re eating, which leads to weight loss.

How to Exercise to Lose Weight in Home Step #2: Cut Back on Sugary Drinks.

If you drink soda, juice drinks, sweetened tea, sports drinks, energy drinks, or other sugary beverages, try cutting back. These drinks contain empty calories and little nutrition. They also add unnecessary sugar to your diet. Instead, choose water, unsweetened tea, coffee, or milk.

How to Exercise to Lose Weight in Home Step #3: Drink More Water.

Drinking more water will help you lose weight because it helps you feel full longer. This means you eat less food throughout the day. Plus, drinking enough water keeps your body hydrated so you won’t crave sugary foods.

How to Exercise to Lose Weight in Home Step #3: Exercise Regularly.

Another easy way to lose weight fast is by adding some exercise to your daily routine. Even just 30 minutes of walking each day will help burn calories and improve your cardiovascular fitness.

So if you want to lose weight, then you need to exercise regularly. It’s not just about burning calories; it’s also about building muscle mass. Muscle burns more calories than fat does, even when you’re at rest. So, by adding strength training to your routine, you’ll burn more calories while you sleep.

How to Exercise to Lose Weight in Home Step #4: Reduce Stress.

There are several ways to reduce stress, such as meditation, yoga, and deep breathing exercises. These activities help you relax and focus on yourself. They also improve your mood and boost your energy levels.

How to Exercise to Lose Weight in Home Step #5: Increase Protein Intake.

If you’re looking to lose weight fast, one of the easiest things you can do is eat more protein. Protein helps keep you full longer, so you’ll feel less hungry throughout the day. It also helps build muscle, which burns fat.

How to Exercise to Lose Weight in Home Step #6: Cut Back on Alcohol.

If you’re looking to shed pounds fast, cutting back on alcohol might be one of the easiest things you can do. Studies show that moderate drinking (one drink per day) has no negative impact on weight loss, while heavy drinking (more than two drinks per day) slows down weight loss.


Asanas and breathing exercises help build core and overall muscular strength and flexibility. They also improve reflex responses while developing a calm, focused mind and profound bodily awareness. This all leads to better balance and poise, both physically and mentally. Balance is improved by working the body through a range of different postures. With consistent, mindful yoga practice, the body gradually becomes better poised. Combine your practice with meditation to balance yourself mentally as well as physically.




This pose helps aid balance through concentration, by building strength and flexibility in the leg muscles. Start standing with the feet together, and inhale as you transfer your body weight onto your left foot.

  1. Bend the right knee and place your right foot on the inside of the left leg, using your right hand to position it as high as is comfortable.
  2. Push down through your left leg and breathe deeply, finding your point of balance. Inhale, and bring your hands to the prayer pose.
  3. Fix your gaze straight ahead and, inhaling, extend your arms up, touching your palms together. Take a complete breath, then come out of the pose and repeat on the other side.


This hip-opening, standing posture requires you to use not strength but concentration and balancing skills.

  1. Start with your feet together, and breathe in to transfer your weight to the right foot. Bend the left knee and raise the left foot. Draw your left foot as high up the right leg as you can.
  2. Balance yourself, then lift your arms. Press the palms together over your head, and extend and straighten your arms. Hold for five to ten breaths, then gently come out of the pose. Repeat with the right leg.
How to Exercise to Lose Weight at Home: EAGLE


This asana helps strengthen the core and so promotes centering and alignment. The joints are nourished by increased blood flow.

  1. From a standing pose, bend your knees slightly and balance on the left foot. Cross the right thigh over your left, hooking the right foot behind it.
  2. Lift your arms with the elbows bent. Wrap your right arm and hand under and around the left, pressing the palms together. Repeat on the right.
How to Exercise to Lose Weight at Home- HALF SHOULDER STAND WITH WALL


Inverted asanas reverse the direction of blood flow, increasing the supply of blood to the face and brain, as well as to the heart and other organs. Such postures are particularly restorative. This pose is good for improving circulation.

  1. Place your mat at right angles to the wall. Put a folded blanket on top of it, with the fold next to the wall. Follow steps 1–3 of Tip 65, but end with your palms flat on the floor, next to the mat.
  2. Bend your knees, so your feet are flat to the wall and shins parallel to the floor. Pushing off from your feet, raise your torso and place your hands on the small of your back.
  3. Take the time to carefully adjust your position, to make your back as straight as possible. Then take the left leg from the wall and point it straight up.
  4. Bring your right leg beside the left, adjusting your hands for extra support. Breathe. Reverse the steps until you are on your back with your legs up the wall.
  5. As you exhale, bend your knees over the chest. Gently drop the legs sideways until your knees reach the floor. Rest for a few breaths, then sit up.
How to Exercise to Lose Weight at Home- CAT BALANCE


Quite a lot of the yoga postures that are good for balance tend to start from a standing position. However, Cat Balance begins on the floor. Practice this asana to develop your core and strengthen your arms and legs. Repeat each step five times, alternating limbs.

  1. Position yourself on all fours, with wrists directly below the shoulders and knees under the hips. Point your toes. Draw your navel toward the spine to flatten your back.
  2. Inhale and raise your right arm while tightening the abdominal muscles. Keep your arm in line with the body. Exhale to lower the arm. Repeat with the left arm.
  3. Return to the starting pose. Inhale and pull in the abdomen as you raise and stretch your right leg, aligning it to your shoulders. Lower your leg as you exhale.
  4. Return to your starting position. On the in-breath, extend your left leg and right arm at the same time. Hold for five breaths.

Yoga is not only beneficial for weight loss but offers many other benefits as well:

  1. Improved Cardio Health
  2. Increased Muscle tone
  3. Balanced Metabolism
  4. Improved Respiration
  5. Increased Flexibility
  6. Stress Management

Yoga poses play an important role in weight loss. Practicing yoga poses improve concentration and builds muscle tone. Yoga benefits your body most when you become accustomed to these poses.

Source: relaxdaily


The cool-down after your yoga practice is an important component of the session, so be sure not to rush or skip it.  It will calm your mind and relax your muscles, but it also allows your body to absorb the energy that has been released through the various yoga postures, thereby maximizing the value of the session.


Assume the Corpse pose, then physically tense and relax all the muscles in your body, one body part at a time. Start at the toes and work your way up. Once you have finished, start at the toes again and mentally relax all those same muscles. Last of all, take a few moments to relax your mind.


The yoga cool-down, or relaxation stage, is more of a mental exercise than a physical one. This is because it requires you to send mental messages to your body parts, instructing them to tense and relax. Once that is done, you finish the cool-down by relaxing your mind, too.


Your end-of-session relaxation is based on the Corpse pose, which should also be employed at the beginning of your yoga practice. Relax fully by resting in this position for at least five minutes.


Just as it is important to warm up the eyes before your yoga session, you should also take the time to cool them down after your practice.

  1. Sitting comfortably, with your back straight, rub your hands together until they begin to warm up a little.
  2. Close your eyes. Breathing easily, place your hands over your eyes for several minutes, completely obscuring your vision.


While in Corpse pose, allow your breath to be full and easy. Wiggle the fingers and toes, gradually waking up the body. Bend your knees, keeping your feet on the ground. Draw the knees to your chest, hug them in, and gently roll from side to side. Roll on to one side and push yourself up into a seated position. End by bringing the hands to the prayer pose.


The Corpse pose is the ideal way to end your yoga sessions, as well as being a good start to your workouts. It allows the body the time to absorb all of the good muscle and mind work that has been done during your practice time, letting released energy flow freely and expelling waste products from the muscles. It helps you relax in preparation for the rest of your day.

How to Exercise to Lose Weight at Home- CORPSE POSE


In this extended version of the classic Corpse pose, the full length of the body is held in alignment and completely supported by the floor. This allows for deep relaxation in all of the muscles.

  1. Lie with knees bent and feet flat on the floor. Interlock your fingers behind your head. Lift the head to look forward toward your knees.
  2. Lie fully extended, with eyes closed if you want. Starting from your feet, work up the body, breathing any tightness out of your muscles.
  3. Inhale as you raise your right leg by about 1 ft. (30 cm). Tense the right leg, keeping everything else relaxed. Hold, then lower, and switch legs.
  4. Arch the upper back to lift the chest, pulling the shoulder blades in. Keep the head and bottom on the floor. Hold for one breath, then release.


The following postures can be tagged onto your Corpse pose relaxation at the end of your yoga session, or you can pick and choose the steps that you think would most benefit you on any given day, focusing on the areas that feel most tense.

  1. Inhale, raising your arms by about 1 ft. (30 cm). Tense both arms, making fists with your hands. Hold for one breath, and exhale to lower.
  2. Inhale to raise both arms, palms, and fingers apart. Tense your arm muscles. Hold for one breath, then exhale as you take the arms back down.
  3. Clench your fists and breathe in as you hunch your shoulders up and raise your arms off the floor. Hold for one breath, then exhale to release.
  4. Lie completely relaxed. Free your mind of all concerns. Each time you breathe out, focus on the tension leaving your body. Rest for a few minutes.
  5. At the end of your relaxation, bend your knees and roll to one side. Rest a while, then use the hands to push the upper body off the floor and into a kneeling position.


Although meditation is perfectly suited to everyone, it is particularly beneficial for those who have busy lives, either because of stressful jobs or because of a vast array of family and household commitments. Meditation helps calm the overactive mind, thereby reenergizing you, increasing your stamina, and improving your powers of concentration. Through the regular use of meditation, it is within your grasp to create a sense of inner peace and have a clear mind.


A good way to grasp the real essence of true meditation is to consider a lake. Think about how you can see the bottom of the lake when the surface is still. However, when there are a lot of waves, you are unable to see much below the surface at all. This is the perfect analogy for the mind: when your mind is still, you are better able to experience inner calm.


You are free to meditate wherever you are comfortable, but there are some considerations to bear in mind. If you choose to meditate indoors, pick a room that is warm, clutter-free, and away from distracting noises. If you go outside, find somewhere with as little activity as possible but where you are safe and able to relax fully. Meditation can be practiced at any time of day or night, but it is easier to train your mind if you can set a regular time slot.


To allow yourself to meditate correctly without any distractions it is important to take a comfortable sitting pose. Your legs should be crossed, and your spine should be straight. Keep your shoulders straight but relaxed. This is an easy, natural pose for children, but adults may require some assistance. If you feel any tension in your lower back, try sitting on the front edge of a cushion.


Correct breathing is a key part of meditation and concentration. First, oxygenate your brain with 5 minutes of deep abdominal breathing. Next, slow down but still breathe rhythmically, in for 3 seconds, then out for 3 seconds.


The hand positions shown below are all used in meditation. Make your hands as comfortable as you can; this helps you relax. Resting your hands on your knees or your lap also helps keep the back and shoulders straight.

  1. Feel chest rise and fall
  2. Start with deep abdominal breaths
  3. Focus your mind
  4. Keep shoulders straight but relaxed


Place one hand on top of the other, palms up, and place them in your lap.


Form a circle from your thumb and index finger, and rest the hands on your knees.


Interlock your fingers gently, and lay your hands in your lap.

Calories Burned with Different Exercises

Here is a quick guide to how many calories different exercises burn in what amount of time. Note that these are just general figures, and the actual amount will depend on a variety of factors like your weight, age, fitness level, the intensity of your workout, and the amount of time you put into each exercise:

Exercises and Calories Burned


372 to 700 calories per hour

Skipping Rope   

500-1300 calories per hour depending on weight


Between 2-5 calories per minute (120-300 calories per hour)

Mountain Climbers Planks 

650 – 700 calories per hour


1 calorie per pull up


About 171 calories within 15 minutes (around 343 calories in 30 minutes)


19-44 calories per every 5 minutes (100-222 calories for every 25 minutes)


90 calories per 15 minutes


Between 180 and 460 calories per session (highly dependent on the type, intensity, and duration of the session)

Exercise to Lose Weight at Home FAQs

Exercise to lose weight at home / In-home exercise to lose weight / Exercise to lose weight at home fast / Exercise to lose weight in hips / Best exercise to lose weight at home for teenager / Workouts to lose weight at home fast / Exercises to lose weight fast at home with pictures

7 Best Exercises to Lose Weight at Home

  1. Aerobic Exercises. Walking is considered one of the best weight loss exercises.
  2. Skipping or Jumping Rope.
  3. Planks.
  4. Push-Ups and Pull-Ups.
  5. Squats.
  6. Lunges.
  7. Yoga.

How can I lose weight in 7 days at home?

Indulge in full body exercises like lunges, push-ups, and pull-ups, for one set of 15 repetitions. Don’t forget to follow every exercise with one minute of jumping rope. You should be able to burn around 500 to 600 calories per workout.

Exercise to lose weight at home for beginners

If you’re a beginner or have physical limitations, low-intensity cardio can also help you burn calories and drop pounds. These workouts include jogging, bicycling, power walking, swimming, and aerobics. Start slow and gradually up the intensity as you adjust to your new routine.

Exercise to lose weight at home videos

Source: cultfitOfficial

What home workouts are good for weight loss?

Exercising at home can also lose weight even though you may not realize it. You can burn a lot of calories. Here are a few workouts you can perform at home to lose weight:

  1. Aerobic Exercises. Walking is considered one of the best weight loss exercises.
  2. Skipping or Jumping Rope.
  3. Planks.
  4. Push-Ups and Pull-Ups.
  5. Squats.
  6. Lunges.
  7. Yoga.

Exercise to lose weight fast at home in 1 week

You have probably heard about the benefits of exercise but haven’t been able to do it because of time constraints or lack of motivation. Well, now you don’t have to worry anymore! With these exercises, you will be able to burn calories and lose weight in just one week!

It’s time to shed those extra pounds once and for all! Get ready to lose up to 10 lbs in just 7 days!

  1. Aerobic Exercises. Walking is considered one of the best weight loss exercises.
  2. Skipping or Jumping Rope.
  3. Planks.
  4. Push-Ups and Pull-Ups.
  5. Squats.
  6. Lunges.
  7. Yoga.

The Ultimate Exercise to Lose Weight Fast at Home in 7 Days

If you’re looking for an easy way to lose weight without having to spend hours on the treadmill, then this workout plan might be perfect for you. It includes three different workouts that you can do at home.

Losing weight fast at home is possible with this simple plan that combines exercise and dieting. This program will teach you how to burn fat while building muscle mass.

Eat Smaller Meals.

Eating smaller meals throughout the day helps you feel fuller and faster. You should eat every 2-3 hours during the day so that you do not go too long without eating.

Avoid Processed Foods.

If you want to lose weight fast, avoid processed foods. These foods contain ingredients that are harmful to your body. They also tend to be high in calories and low in nutrients. Instead, focus on whole foods such as fruits, vegetables, lean meats, nuts, and seeds.

Eat breakfast every day.

Breakfast is an essential part of any healthy diet plan. Eating a nutritious breakfast will help keep you energized throughout the day. This means you won’t feel sluggish and tired during the workday. You’ll also eat less at lunchtime because you’ll be full from eating breakfast.

Drink More Water.

Drinking plenty of water helps you stay hydrated and keeps your body functioning properly. If you’re not drinking enough water, you might notice some symptoms such as headaches, fatigue, constipation, and dry skin.

Eat Less Sugar.

A healthy diet includes lots of fruits and vegetables, whole grains, lean protein, and low-fat dairy products. Avoid processed foods, sugary drinks, and refined carbohydrates.

Start with 10 minutes of warm-up.

Warm up by doing some light stretches. Next, perform the first set of exercises. Do each exercise for 30 seconds and rest for 15 seconds between them. After completing the first set, repeat the same process. This time, however, you should complete the second set of exercises. Finally, after completing the third set, cool down by stretching out your muscles.

Do 2 sets of 20 squats.

Squats are an excellent exercise to build muscle mass and strength. They also help improve posture and balance. Start with your feet shoulder-width apart and knees slightly bent. Then, slowly lower yourself until your thighs are parallel to the floor. Hold this position for 3 seconds before pushing back up. Repeat this movement as fast as possible for 20 repetitions.

If you’re looking to lose weight quickly at home, then try doing squats instead of running. This type of exercise burns fatter than cardio workouts. It’s also easier on your joints and muscles. Try performing squats by standing with your legs straight and holding onto something sturdy (like a table). Slowly bend your knees and squat down until your thighs are parallel with the ground. Keep your back naturally arched and hold this position for 5 seconds before returning to the starting position. Perform 15 reps per set.

Note: Squats are an excellent alternative to running as they burn more fat than cardio workouts while still providing cardiovascular benefits. They are also easy on your joints and muscles, making them perfect for beginners.

Lose weight fast

  • Do not skip breakfast. Skipping breakfast will not help you lose weight.
  • Eat regular meals.
  • Eat plenty of fruit and veg.
  • Get more active.
  • Drink plenty of water.
  • Eat high-fiber foods.
  • Read food labels.
  • Use a smaller plate.

Calculate calories

Here: Calorie Calculator

How many calories should I eat in a day? / How many calories should I eat a day / In a day how many calories should I eat

Generally, the recommended daily calorie intake is 2,000 calories a day for women and 2,500 for men.

In general, if you cut about 500 calories a day from your usual diet, you may lose about ½ to 1 pound a week. But this can vary depending on your body, how much weight you want to lose, your gender, and your activity level.

Note: When most of us think of calories, we think of how fattening a food is. In dietary terms, calories are the amount of energy that a food provides.

Fast facts on calorie intake and use

  1. Recommended calorie intake depends on factors such as age, size, height, sex, lifestyle, and overall general health.
  2. Recommended daily calorie intakes in the US are around 2,500 for men and 2,000 for women.
  3. Eating a big breakfast could help with weight reduction and maintenance.
  4. The brain uses around 20 percent of the energy used in the human body.
  5. Factors affecting ideal calorific intake include age, bone density, and muscle-fat ratio.
  6. A 500-calorie meal consisting of fruits and vegetables has more health benefits and will keep you feeling full for longer than a 500-calorie snack of pop

Personal trainer/ Personal training

Refer to this guide: What 7 Personal Trainers Do to Drop Fat Fast

Cabbage / Is cabbage good for losing weight?

Cabbage is low in calories. One cup of cooked cabbage has only 34 calories, making it an excellent option for weight management. It also has a high fiber content, which boosts energy levels and creates a sense of fullness in the stomach.

The Cabbage Soup Diet is a short-term weight loss diet. As the name implies, it involves eating large quantities of cabbage soup. Proponents of the diet say that it can help you lose up to 10 pounds (4.5 kg) in a single week, but many health experts warn that the diet is unhealthy and its results unsustainable.

Sparkly water / Sparkling water / Is drinking sparkling water good for you?

Drinking sparkling water can help stave off dehydration. If you’re dehydrated, you may experience dry mouth, fatigue, headache, and impaired performance. Chronic dehydration could contribute to digestive issues and complications with the heart and kidneys. Sparkling water is just as hydrating as still water.

Chicken breast/ Is eating a chicken breast healthy?

The chicken breast is lean and has the most protein by weight, making it ideal for people who want to lose weight, maintain muscle mass and improve recovery. Fattier cuts like the thigh, drumstick, and wings have more calories, which makes them better for people wanting to build muscle or gain weight.


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