In this article, We are going to discuss about exercises to lose weight fast at home without equipment. It’s a misconception that you need to go to the gym or spend thousands of dollars on equipment to get a good workout.
Thousands of my 28ers have achieved fantastic results working out in the comfort of their own home using little to no equipment at all.
I’m a big believer in working out at home because, let’s face it, finding time to go to the gym isn’t always easy. In fact, getting to the gym can be tricky and downright stressful.
The problems start as soon as you look for class times that fit into your schedule, then you have to get through all the traffic and then, hopefully, find a carpark that’s in the same suburb as your gym!
Home workouts do away with all the stress and, once you understand what you need to do (and how simple it can be), you’ll be free to get fit whenever and wherever you want. Working out from home solves the most common excuse people give for not exercising a lack of time.
Exercises to lose weight fast at home without equipment
Studies show that the best way to lose weight and burn fat is to choose exercise routines that incorporate many muscle groups and will spike your heart rate. My home HIIT workouts are super effective for doing exactly that. They burn fat and tone your entire body, and the best part is that you don’t need any exercise equipment at all.
Try this full-body resistance workout at home
This 7 move full-body resistance workout does require some extra resistance. But don’t worry, you don’t need to rush off to get dumbbells or resistance bands, you can easily use tinned beans (or even wine bottles!) for your resistance.
- Alternating lunge and press
- Squat curl and press
- V-sit overhead boxing
- Row and press (left side)
- Row and press (right side)
- Front raise into side raise
- Running arms
Home resistance workout with Snez and Baby Willow!
Charlie and Willow have been wriggly resistance for Snezana at home, so we made a home workout out of it! Your baby can be an amazing wriggly resistance weight while working out!
For this workout, all you’ll need is an 8-month old baby or whatever other cute resistance you have at home. Try each of these seven exercises (exercises to lose weight fast at home without equipment) for 30 seconds each, repeat the sequence 4 times for a baby-weight resistance 28-minute workout!!
- Reverse lunge (right side)
- Reverse lunge (left side)
- Squat and press
- Kneeling push up and kiss
- Sit up
- Baby (Willow) kayaks
Best ‘no equipment’ home exercises to lose weight
If you want to burn fat and lose weight at home in the shortest possible time, you need to try resistance training. You can get an awesome high-intensity, full-body workout done in less than 30 minutes. The options are endless when it comes to bodyweight resistance exercises (exercises to lose weight fast at home without equipment), but we thought we’d start with two!
7+ Exercises to lose weight fast at home without equipment
Try this 7 move, no-equipment workout if you want to burn fat and lose weight from the comfort of your own home.
- Jump Squats
- Split lunge jumps
- Mountain Climbers
- Plank up-downs
- Bicycle Crunches
Home HIIT workouts are really effective for burning fat and toning muscle and you don’t need to use any equipment at all.
Washing baskets can be a great way to create some extra resistance while working out at home. Washing baskets can be used as heavier weights at home so you don’t have to buy any equipment. You can also change the weight depending on how big your washing load is!
Snez’s fat-burner routine
Try Snez’s home workout to help you lose weight, and you won’t need any special gear.
- Mat jumps (side to side)
- Mountain Climbers
- Squat Jumps
- Box & Jump
- Split Lunge jumps
- Ducking Squats
Home toning exercises – no equipment needed!
Home workouts aren’t just good for burning fat, they help you tone up too. There are plenty of ways to workout at home to tighten and tone your muscles, and I’m going to show you a few exercises (exercises to lose weight fast at home without equipment) that will get the job done. If you have an area you want to target, then give one of my home workouts a go and get ready to feel the burn!
Home workout to tone your abs
- Swing Sit-Ups
- Toe Taps
- Kneeling Plank
- Lying Leg Raise – Left Side
- Lying Leg Raise – Right Side
- Supported V Sit
Alternating Kneeling Shoulder Touches
If you’re an absolute beginner, start off by doing 30 seconds of each of the 7 exercises (exercises to lose weight fast at home without equipment) with 30 seconds rest in between each exercise. As you increase your strength, go for longer, working your way up until you reach a full minute for each exercise.
Remember, you don’t need to be fit to get started, you just need to start.
- Home workout to tone your legs
- Squats (20 reps)
- Forward-back lunges (10 reps each leg forward and back)
- Calf raises (20)
- Static lunge (10 each leg)
- Squat Jumps (10)
- Side lunges (10 each leg)
- Side Leg Raises (10 each leg)
- Repeat 3-4 times
Home workout to tone your upper body
Instead of dumbbells, Snez is using tins of baby formula to increase the resistance and get a fast and effective upper body workout!
- Renegade row (10 reps each side, 20 in total)
- Push-ups (20 reps)
- Curl & Press (20 reps)
- Arm Curls (20 reps)
- Overhead tricep extension (20 reps)
- Lat raise (20 reps)
- Side Plank with Resistance (hold 30 seconds each side)
I know that getting in shape isn’t always easy, the good news is that it can be simple. You can get the same or even better results working out from home, than you do from attending the gym.
Exercises to lose weight fast at home without equipment, How you can do it?
when it comes to weight loss, it feels tough to even get started if you don’t have access to a gym, home workout equipment, or even a set of dumbbells. Of course, as you probably know by this point, weight loss has a lot to do with your life outside of exercise, too aspects like sleep and nutrition play key roles in getting after this goal.
No matter how hard you work out, it’s important to eat nutritious foods, like vegetables and protein rich items, to see results. Exercise is only part of the equation.
If you’re looking to lose weight without equipment, full-body and compound exercises (exercises to lose weight fast at home without equipment) are a great choice, said ACE-certified trainer Jennifer Nagel. “They use multiple muscle groups at once.
With more muscle engagement comes more calorie burn,” she explained, because you use more energy when you’re working more muscles. “Also, the more lean muscle you build, the more calories you burn at rest.”
I know what you’re thinking: I’m here to lose weight, not build muscle! Actually, the two go hand in hand. When you gain muscle, you increase your resting metabolic rate (RMR), the number of calories your body needs at rest to perform basic functions (think: breathing) that keep you alive.
Increasing your RMR means you burn more calories even when you’re not exercising. And while lifting weights is typically the recommendation for building muscle, you can also increase your muscle and therefore improve your RMR through bodyweight exercises (exercises to lose weight fast at home without equipment) like the ones ahead.
For bodyweight work specifically, aim to work out three to five days a week. Within each workout, try to complete high reps and sets of each exercise; three to five sets of 15 to 20 reps per exercise is a good goal, Sten Stray-Gunderson, MS, an exercise physiologist and trainer at Reach Outcome, said in a previous interview with POPSUGAR.
(Note that the exercises we have coming up aren’t a full workout, but rather a selection of moves you can plug into your routine.)
Ahead, check out eight bodyweight exercises that, when done consistently and paired with a healthy diet, can help you reach your weight loss goals.
Some moves work just about every muscle in your body (like burpees) while others target two or three key muscle groups at once; both will typically help you burn more calories than isolated moves like bicep curls and sit-ups.
This is important because, generally speaking, you have to burn more calories than you take in in order to lose weight. “This can be done by burning extra calories through exercise or reducing your intake of calories, but the best way is to use a combination of both methods,” said Jim White, RDN, ACSM-certified trainer and owner of Jim White Fitness and Nutrition Studios, in a previous interview with POPSUGAR hence the importance of combining your exercise routine with a nutritious diet.
You’ll also notice both strength training and cardio moves, because you’ll ideally do both if you’re aiming to lose weight.
While the strength moves will help you build muscle, like we talked about above, the cardio will up your calorie burn and is good for your heart as well. With all of that said, let’s get to it! Here are the best no-equipment moves that trainers recommend for weight loss.
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