9 Effective Weight Loss Exercises You Can Try At Home

Lose weight by exercising in the comfort of your home. Find out how!

Worried about stepping into the gym during the COVID-19 pandemic? Try some weight loss exercises at home! You don’t need fancy gym equipment to meet your fitness goals, just a workout plan with exercises that target all of your major muscle groups. This article elaborates on the advantages of exercising at home and the best exercises you should add to your repertoire.


Do Weight Loss Exercises at Home Work? How Much Should You Exercise to Lose Weight?

You may think that exercising at home may not be effective, but that’s not necessarily true. With the right activity and self-motivation, you can lose just as much weight at home as you would at a gym.

Depending on the activity you chose, exercising for about 45 minutes to one hour a day can help you achieve your weight loss goals.

How Much Weight Can You Lose in 1 Week by Exercising at Home?

The amount of weight you lose depends on the number of calories you burn. By burning about 500 calories a day, you can lose half a kilogram of weight in a week. You can also induce a calorie deficit through changes in your diet.

Advantages of Home Workouts for Weight Loss

It is convenient and inexpensive

If you are on a tight budget or can’t make time to go to a gym, exercising at home is your best option for weight loss. You can fit in a quick 15-minute exercise session between office hours and housework. Exercising at home also cuts down on the travel time between your home and the gym, as well as the expense of a gym membership. 

It might be a good option for beginners 

Do you feel overwhelmed when you go to a gym? You’re not alone. Gym anxiety is a real thing and it could cause people who experience it to give up on their fitness goals. If you feel the same way, working out at home can help you lose weight and maintain good health. 

It can help lower your blood sugar levels

Exercising regularly can help reduce your risk of developing Type 2 Diabetes by lowering your blood sugar levels. When you perform intense physical activity, your body uses the extra sugar in your liver, muscles, and blood for energy, which brings your blood sugar levels down to normal. 

It keeps your heart healthy

Regular exercise can strengthen your heart and lower your risk of developing heart diseases. Additionally, when your heart is strong, it requires less effort to pump blood throughout your body, and this lowers your blood pressure.  

It boosts energy and improves mood

Exercise can help kick start your metabolism which promotes weight loss and also elevates your energy levels. Physical activity is also linked to a drop in the levels of stress hormones. It is also associated with a rise in the levels of hormones like endorphins and serotonin, which improve your mood, lower your chances of depression, ease anxiety, relieve stress, and reduce pain. 

What are the Best Exercises for Weight Loss at Home?

Try adding most, if not all of these exercises to your exercise regimen to get the best weight loss results.

Cardio Exercises 

Cardio or aerobic exercises are activities that raise your heart rate and breathing rate, which improves the supply of oxygen and blood to your muscles. This improves fat burning and aids in weight loss. Examples of cardio workouts include walking, jogging, running, swimming, cycling, dancing, etc. Experts recommend at least 30 to 45 minutes of regular cardio training for weight loss.

HIIT Workout

HIIT is short for High-Intensity Interval Training, and as the name suggests it includes small periods (15 to 60 seconds) of intense activity followed by an equal period of rest. This pattern is repeated for several cycles. HIIT workouts like jumping jacks, high knees, mountain climbers, step aerobics, side kicks, etc., can help you burn more calories in a short period of time. A 30-minute HIIT workout can help you burn anywhere between 200 to 450 calories.

Skipping Rope

This childhood activity can be a fun way of losing weight in your adulthood. It combines the advantages of both cardio and HIIT workouts to give a good weight loss result. Just 15 to 20 minutes of skipping every day can help you lose weight.

Push-ups & Pull-ups

Push-ups and pull-ups are perhaps the most commonly known bodyweight exercises. Push-ups target the muscles in your upper body like your triceps, pectorals and your shoulders, and pull-ups strengthen the muscles in your back, upper arms and shoulders. These exercises help you build and tone your muscles, which helps you burn more fat in the long run. Start with 30 push-ups and 10 pull-ups a day and gradually increase the number as your muscles get accustomed to the workout. 


This exercise may look easy, but holding a plank requires you to engage most of the muscles in your upper body. Planks help you strengthen your arms, shoulders, back, spine and core, while burning fat in the process. Start with three sets of planks, with each set lasting 45 to 60 seconds, and slowly increase the number of sets as you get used to the activity.  


Squats are an exercise that can simultaneously help you build muscle, burn calories and strengthen your joints. There are several variations of squats, all of which target the muscles in your core, hips, thighs and calves. They also strengthen your knees and ankles which can help prevent joint injuries. Include at least 45 to 50 squats a day into your workout routine for a toned lower body.


Lunges are another great exercise that help you build lower body strength. They engage the muscles in your lower back, hips, thighs and core. Lunges help you build more muscle and burn fat, and also improve your posture. Try to incorporate at least three sets of eight repetitions per leg for an effective lower body workout.


Burpees are a bodyweight exercise that involve a squat, a push-up, and a stretch. It is a complex exercise that gives you the benefits of cardio and strength training. They engage the muscles in your core, hips, thighs, calves, shoulders, and chest. Burpees may seem a bit daunting to beginners, but with enough practice, you can reap the benefits of this full-body workout. Start with 10 to 15 burpees a day, and slowly increase the number of reps as you progress in your fitness journey. 

Yoga or Pilates

Yoga and pilates are some of the easiest exercises for weight loss that focus on building strength and improving balance and flexibility. They are considered low to moderate-intensity activities but can help you build lean muscle mass. Follow along with a video tutorial or join an online class, and burn about 150 to 200 calories an hour doing beginners yoga or pilates.

Don’t Have Time To Read?

  • Exercising at home is a great way to lose weight and is just as effective as working out at a gym.
  • You can lose weight by exercising for about 45 minutes to one hour a day at home.
  • Burning about 500 calories every day for a week can help you lose about half a kilo of weight. 
  • Working out at home is convenient, inexpensive, and a great option for beginners. Apart from weight loss, it can also help lower your blood sugar and blood pressure levels, along with relieving stress and improving your mood.
  • Cardio or aerobic exercises, HIIT workouts, skipping rope, push-ups, pull-ups, planks, squats, lunges, burpees, yoga and pilates are all exercises that you can do at home.
  • Use the Phable Care App to consult India’s leading nutritionists and dieticians to get real-time remote care from the comfort of your home. Check out our store to order healthy treats, weighing scales, fitness bands, and more! We also have a Weight Management Program which provides 360º care. Start your weight management journey with Phable. 

Friendly Asked Questions

What type of exercise is best for weight loss?

Aerobic or cardio exercises like walking, jogging, cycling, swimming etc., can help you burn fat and weight training or strength training exercises can help you build muscle, which leads to increased energy expenditure, both of which contribute to weight loss.

Do hot water baths help you lose weight?

Maybe. One study conducted in a western country claims that taking an hour-long hot water bath can help you burn as many calories as 30 minutes of exercise, but there is no further research to support it.

How can I burn fat naturally?

To burn fat naturally, include cardio exercises and strength training in your fitness regimen. Make a few simple changes to your diet like drinking green tea, eating more protein and fibre, cutting down on added sugars and saturated fats. Try intermittent fasting to create a calorie deficit, and get good sleep. 

How can a beginner start losing weight?

Exercising daily for at least 30 minutes and making dietary changes that induce a calorie deficit by cutting out empty carbs, processed foods, products with added sugars, etc., can help you lose about half a kilo to one kilo of weight every week. 

Do crunches burn belly fat?

Not necessarily. ‘Spot reduction’ exercises like crunches are not very effective for fat loss, but they can help you build muscle. You can lose belly fat with exercises that contribute to overall weight loss.