Losing weight is one of the most common goals that people have, especially after a year of pandemic and lockdowns that may have affected their physical and mental health. However, not everyone has the time, money, or access to go to a gym or join a fitness class.
That’s why in this article, we will show you 10 best exercises that you can do at home, with minimal or no equipment, to burn calories, tone your muscles, and improve your overall well-being. These exercises are suitable for beginners and experts alike, and you can adjust the intensity and duration according to your fitness level and goals. Let’s get started!
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How I Discovered the Benefits of Home Exercises
Before I share with you the 10 best exercises at home to lose weight, let me tell you a little bit about myself and how I got into this topic. I used to be a very active person, playing sports, hiking, and dancing. However, when the pandemic hit in 2020, I had to stay at home and work remotely.
I also had to take care of my kids, who were also doing online schooling. As a result, I had very little time and energy to exercise, and I started to gain weight and feel sluggish and depressed.
I knew I had to do something to change my situation, but I didn’t know where to start. I searched online for some home workout programs, but most of them required expensive equipment, subscriptions, or trainers. I also didn’t have a lot of space in my house to move around. I felt frustrated and hopeless, until I stumbled upon a blog post that changed my life.
It was written by a fitness expert who claimed that you can lose weight and get fit by doing simple exercises at home, using only your body weight or some household items. He also provided a list of 10 exercises that he recommended, along with the benefits, instructions, and variations of each one.
I decided to give it a try, and I was amazed by the results. Within a few weeks, I started to lose weight, feel more energetic, and happier. I also noticed that my posture, flexibility, and strength improved. I was able to do the exercises anytime and anywhere, without spending a lot of money or time.
I felt like I had regained control of my life and health, and I wanted to share this with others who might be in the same situation as I was. That’s why I decided to write this article, to help you discover the 10 best exercises at home to lose weight in 2024.
10 Best Exercises at Home to Lose Weight in 2024
Here are the 10 exercises that I recommend you to do at home, to lose weight and get fit. You can do them in any order, but I suggest you to start with a warm-up and end with a cool-down. You can also combine them into a circuit, doing each one for 30 seconds to a minute, with a short rest in between.
You can repeat the circuit as many times as you want, depending on your fitness level and goals. Remember to drink plenty of water, breathe deeply, and listen to your body. If you feel any pain or discomfort, stop and consult a doctor. Ready? Let’s go!
1. Jumping Jacks
Jumping jacks are a classic cardio exercise that can get your heart rate up and burn calories. They also work your whole body, especially your legs, arms, and core. To do jumping jacks, stand with your feet together and your arms by your sides.
Then, jump and spread your feet apart, while raising your arms above your head. Jump again and return to the starting position. Repeat as fast as you can, without losing your form. You can make this exercise easier by stepping your feet in and out, instead of jumping. You can make it harder by adding a squat or a clap at the top of the movement.
2. Squats
Squats are one of the best exercises for your lower body, as they target your glutes, quads, hamstrings, and calves. They also strengthen your core and improve your balance and posture. To do squats, stand with your feet shoulder-width apart and your toes slightly turned out. Keep your chest up, your back straight, and your core engaged.
Then, bend your knees and lower your hips, as if you were sitting on a chair. Make sure your knees don’t go past your toes, and your weight is on your heels. Pause at the bottom, then push yourself back up to the starting position. Repeat as many times as you can, without compromising your form.
You can make this exercise easier by using a chair or a wall for support. You can make it harder by holding a weight in front of your chest, or by jumping up at the top of the movement.
3. Push-ups
Push-ups are one of the best exercises for your upper body, as they work your chest, shoulders, triceps, and core. They also improve your stability and coordination. To do push-ups, get into a plank position, with your hands under your shoulders and your legs straight behind you. Keep your body in a straight line, from your head to your heels.
Then, bend your elbows and lower your chest to the floor, keeping your elbows close to your body. Pause at the bottom, then push yourself back up to the starting position. Repeat as many times as you can, without sagging your hips or arching your back.
You can make this exercise easier by placing your knees on the floor, or by elevating your hands on a bench or a wall. You can make it harder by placing your feet on a higher surface, or by adding a clap or a rotation at the top of the movement.
4. Lunges
Lunges are another great exercise for your lower body, as they target your glutes, quads, hamstrings, and calves. They also challenge your balance and mobility. To do lunges, stand with your feet hip-width apart and your hands on your hips. Then, take a big step forward with your right foot, and lower your body until your right thigh is parallel to the floor and your right knee is above your right ankle.
Your left leg should be bent at a 90-degree angle, with your left knee hovering above the floor. Pause at the bottom, then push yourself back up to the starting position. Repeat with your left leg, and alternate sides. You can make this exercise easier by taking smaller steps, or by holding onto a wall or a chair for support. You can make it harder by holding weights in your hands, or by jumping and switching legs in the air.
5. Plank
Plank is one of the best exercises for your core, as it works your abs, obliques, lower back, and hips. It also strengthens your shoulders and arms, and improves your posture and alignment. To do plank, get into a push-up position, with your hands under your shoulders and your legs straight behind you. Keep your body in a straight line, from your head to your heels.
Squeeze your glutes, and draw your belly button in. Hold this position for as long as you can, without sagging your hips or arching your back. You can make this exercise easier by placing your knees on the floor, or by widening your stance. You can make it harder by lifting one arm or one leg off the floor, or by moving your hands or feet closer together.
6. Mountain Climbers
Mountain climbers are a dynamic cardio exercise that can spike your heart rate and burn calories. They also work your core, legs, and arms, and improve your agility and coordination. To do mountain climbers, get into a plank position, with your hands under your shoulders and your legs straight behind you. Keep your body in a straight line, from your head to your heels.
Then, bring your right knee to your chest, as fast as you can, without lifting your hips or twisting your torso. Switch legs, and repeat. You can make this exercise easier by slowing down the pace, or by placing your hands on a higher surface. You can make it harder by increasing the speed, or by adding a cross-body or a spider-man variation.
7. Burpees
Burpees are a full-body exercise that can boost your endurance and power. They also burn a lot of calories and fat, and improve your cardiovascular health. To do burpees, stand with your feet shoulder-width apart and your arms by your sides. Then, squat down and place your hands on the floor, in front of your feet. Kick your legs back, and get into a plank position.
Do a push-up, then jump your feet back to your hands. Stand up, and jump into the air, raising your arms above your head. Land softly, and repeat. You can make this exercise easier by skipping the push-up, or by stepping your feet in and out, instead of jumping. You can make it harder by adding a tuck jump, or by placing your hands on a lower surface.
8. Bridge
Bridge is one of the best exercises for your posterior chain, as it works your glutes, hamstrings, lower back, and core. It also stretches your hip flexors and chest, and improves your spine health and stability. To do bridge, lie on your back, with your knees bent and your feet flat on the floor, hip-width apart. Place your arms by your
sides, and relax your shoulders. Then, squeeze your glutes, and lift your hips off the floor, until your body forms a straight line from your shoulders to your knees. Hold this position for a few seconds, then lower your hips back to the floor. Repeat as many times as you can, without arching your back or lifting your shoulders.
You can make this exercise easier by placing a pillow under your hips, or by keeping your feet closer to your body. You can make it harder by lifting one leg off the floor, or by placing your feet on a higher surface.
9. Bicycle Crunches
Bicycle crunches are one of the best exercises for your abs, as they work your rectus abdominis, obliques, and transverse abdominis. They also challenge your coordination and balance. To do bicycle crunches, lie on your back, with your knees bent and your feet off the floor. Place your hands behind your head, and lift your shoulders off the floor.
Then, twist your torso, and bring your right elbow to your left knee, while extending your right leg. Switch sides, and repeat. You can make this exercise easier by keeping your feet on the floor, or by slowing down the pace. You can make it harder by lifting your legs higher, or by adding a pulse at each crunch.
10. Skipping Rope
Skipping rope is a fun and effective exercise that can improve your cardiorespiratory fitness, coordination, and agility. It also burns a lot of calories and fat, and tones your legs, arms, and core. To do skipping rope, you need a rope that is long enough to reach your armpits when you stand on the middle of it. Hold the handles in your hands, and swing the rope over your head.
Then, jump over the rope, landing on the balls of your feet. Keep your elbows close to your body, and your wrists rotating the rope. Repeat as fast as you can, without tripping or stopping. You can make this exercise easier by skipping without a rope, or by jumping with both feet. You can make it harder by jumping with one foot, or by adding variations such as double-unders, high knees, or criss-cross.
Conclusion
These are the 10 best exercises at home to lose weight in 2024, that you can do with minimal or no equipment, and in a short amount of time. They are simple, effective, and fun, and they can help you achieve your fitness goals and improve your health and happiness. Try them out, and see the difference for yourself. And don’t forget to share your results and feedback with us, we would love to hear from you. Thank you for reading, and happy exercising!
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