10 exercises to do at home to lose weight

Looking for weight loss exercises? As part of a slimming program, certain movements are preferred. Discover our selection of the most effective exercises to lose weight.

The best exercises to lose weight at home

You are not equipped and have no time to go to gym? No problem at all! A few minutes a day and a little motivation will allow you to refine your figure.

We have selected here 10 exercises to lose weight at home and without equipment. In order to be able to be realized in an apartment without disturbing the neighborhood, the first 5 movements do not integrate jumps. They will also benefit overweight people to preserve their backs and joints (ankles, knees).

Checkout: How To Keep Ankles Strong

1. BURPEES NO JUMP

If you have to choose a single exercise to lose weight, opt for burpees! Very complete, the burpee is a must when it comes to spending. The principle is simple and the efficiency formidable. This exercise is also found in most weight loss programs.

Instructions Start standing, crouch down, then extend your legs back to the pump position, jump forward to regroup your legs again, then stand up. Then the exercise can be complicated by putting the torso on the ground or performing an extension jump when you get up.

Checkout: Modified Burpees

2. MOUNTAIN CLIMBER

Mountain climber is an effective exercise to burn calories while strengthening your legs and abs.

Instructions Stand on the floor as if you wanted to do push-ups, then alternately bring your knees to your chest.

3. PLANK JACKS

A combination of padding (planking) and jumping jack, plank jumping jacks combines abdominal muscle building and energy expenditure. The top to refine your silhouette!

Instructions The starting position is the same as for the mountain climber, in the pump position. The exercise then involves spreading and then tightening your legs quickly to gain intensity. At your convenience, you can also lean on the elbows, as if you were doing classic abdominal sheathing.

4. KETTLEBELL SWING

The Kettlebell swing is a great classic in CrossFit. Mobilizing many muscle groups, this exercise is interesting to spend calories while strengthening the muscles of the posterior chain (hamstrings, glutes, spine erector).

Ideally, this exercise should be done with a kettlebell, however, if you are not equipped you can do this movement with a water bottle, a weighted balloon, or a dumbbell.

Checkout: Kettlebell Workout Plan

Instructions Spread your feet and bend your legs to tilt the pelvis back. Put the kettlebell between your legs and in front of you at shoulder height. It is the hip extension that initiates the movement.

5. WALKING LUNGES

This exercise is interesting for overweight people who want to lose weight because it mobilizes large muscle groups (energy users) without shocks. The joints are therefore preserved and you muscle your thighs and buttocks.

Again, water bottles or dumbbells will be appreciated in order to increase the intensity of this exercise to lose weight.

Instructions Make slow and controlled slits in a straight line. Your knee will have to come to the floor. Big steps will focus on glutes and hamstrings, while smaller steps will make your quadriceps more demanding.

6. JUMPING ROPE

We already told you, the jump rope is an ideal exercise to lose weight! It is therefore a fitness accessory to buy when you want to refine at home. At two feet, with a bell-foot, back, moderate, or high intensity… anything is possible!

Checkout: Jumping rope for beginners

7. JUMPING SQUAT

The squat is useful for strengthening the thighs and glutes. However, when it comes to weight loss, we prefer to jump squat, or squat jump. Be careful, this exercise will not allow you to refine only your thighs, but your entire body.

Instructions Make a squat, followed by an extension jump, and so on. When receiving the jump, be sure to cushion the fall. For this, we land rather on the tiptoe, bending his legs to leave directly on a squat. This will preserve your back and knees while spending a lot of calories!

8. JUMPING JACK

Jumping jack is a simple and effective exercise to lose weight, easy to integrate into a sports session at home.

Instructions Start with your feet together, arms along your body. The exercise then consists of performing the first jump by simultaneously spreading the legs and arms, then a second jump by tightening them. This sequence can be repeated more or less quickly during a given time or number of repetitions. It is up to you to manage your effort according to your abilities and objectives.

9. JUMPING LUNGES

Like all the exercises that include jumps, skipping slots allow you to spend as many calories as possible and thus lose weight. However, this exercise is not recommended for overweight people to preserve their back, knees, and ankles.

Instructions From the slot position, perform a tonic jump and cross your legs to land you in the slot position but having changed your support. Do these jumps more or less quickly. Are your thighs hot? This is normal 😉

10. VACUUM

The vacuum does not allow directly to lose weight. However, it strains the transverse muscle, allowing it to get a flatter stomach. Thus, it seems important to include it in your training program, especially at the end of the session.

Instructions Lie on your back. Take a deep breath while tucking in your belly. Continue to breathe calmly through your nose while holding your navel down to the ground. Hold the contraction for a few seconds and then release the pressure by exhaling before performing on a new repetition.

NEED A TAILOR-MADE PROGRAM TO LOSE WEIGHT ?

Depending on your abilities, your pathologies, or your age, some exercises should be preferred, others avoided or adapted… The ideal is to be able to follow a 100% personalized exercise program in order to lose weight quickly and avoid getting hurt. Would you like to benefit from a session with a personal trainer?

10 exercises to do at home to lose weight