Seven best exercises for weight loss at home

13 May 2025

When you think about losing weight with a few kilograms, you should immediately think not only about diet, but also about the most effective exercise. I offer a very diverse modern fitness club: power simulator, treadmill, elliptical simulator, stationary bicycle, dumbbell, stem and other options. But is all this necessary for weight loss without failure? In my professional appearance - No! Indeed, if you don't have the opportunity (most often because of lack of time) to visit the fitness club, you can use very effective exercises that can be done at home. The theme of posting is the best exercise for weight loss at home.

Please note that this is not only random exercise. These exercises were chosen based on years of fitness coach training. And they have all have repeatedly proven their high efficiency in various weight loss complexes and general physical training from very different levels of people.

To start, a small theory that explains the essence of this problem.

What to do for weight loss at home?

Not all exercises are suitable for effective weight loss, but only those who comply with certain rules. Because at home we usually lose the opportunity to use additional equipment, weight loss exercises must be quite complicated. And, of course, they can be done with a small additional weight that can be at home: Halter, pancakes from dumbbel, body bar. What is there - an ordinary water bottle!

Slimming exercises must be very members of energy. Bending hands with dumbbel, all types of equalibrics on simulators and block systems - All of this is not suitable! We need real exercises that seriously involve large muscle mass into the work. The burden must be feasible, sweating and increased pulse that increases significantly, to deep breathing. If not, there will be no hormonal changes needed in the body.

Exercise must have many degrees of freedom, and not limit yourself to bowing in one joint in one plane. Doing the right exercise, you are forced to maintain balance and tense muscles that are not even suspected! Such exercises involve many different muscles and organs into the work. And this is very good! However, this accelerates metabolism. Exercise must be directed to a different body zone, and not only on the problem, where there is fold. So forget the exercise to lose weight! Train the whole body. And in the abdominal muscles, don't forget to do 2-3 additional exercises. Thus, you immediately solve many problems, and not just eliminate your stomach.

And the last. Exercise for weight loss must be done in a large number of repetitions: 20-30 or more! Ideally up to 50-60 times. If some exercises will be difficult, there will always be an analog that is simplified. Remember, for weight loss, it is important to do a lot of repetition!

Seven best exercises for weight loss

I have chosen the best training for you that you can use at home and in everyday life. Many of my clients easily do it right at work, in the office, in the warehouse, next to their cars while stopping. This exercise.

Squat

Conventional squats are done correctly and in sufficient quantities is one of the best exercises for weight loss.

Squat performance

Standing upright, shoulder legs -separate. Hands are lowered along the body. Tighten the lower back and give a little pelvis again. Bend your knees and lift your arms forward or above your head. At the bottom of the thigh must be parallel to the floor, and the back is still tense. Lower back is not round! It is important that your knee is not too far during squats. It's dangerous! To avoid this, take the pelvis stronger and tilt the body forward. When bending your feet, take a deep breath, when extending - breathing. Well, if you can do at least 25-30 squats. Cool if 50-70.

Push -ups

Encouraging from the floor is another extraordinary exercise available to be done literally everywhere.

Execution of Push -ups

Take a stop position to lie. If you are not in a very good physical condition, use the push -UP option with your knee (see the link just below). Put your hands wide enough, no less than 85-95 cm. The body and legs must be one row. Gracely bent your elbows and try to touch the floor with your chest. It doesn't always work. But it must fight for this. If it is difficult to push up, you can bend your hands not to the end, but only in part. This is also very useful. This option is obtained, which, however, is very useful. Then straighten your hands on the elbows. Repeat the number of times needed. When bending your hand, take a deep breath. When extending - breathing.

Sit-up

This is one of the best exercises for weight loss in the stomach.

Sit-up exercises are primarily training in the abdominal muscles.

Do exercises

Lying on a sports carpet, bend your knees up to 90 degrees, spread your hands towards the head. Lift your arms with enthusiasm and immediately lift your body to a sitting position. Then smoothly return to the starting position. If your feet go up while sitting, associate with several heavy items: sofa, cabinets, etc. When lifting the body, breathing, with the opposite movement - inhaling.

Sit-ups must try to appear in 20-30 repetitions. And of course put something softer under the sacrum area, otherwise you will train this place with a lot of repetition.

Bridge

This exercise helps lose weight in the buttocks.

The bridge is a very good tool for training the muscles of the buttocks and the back of the hip.

Do exercises

Lying on the carpet and bend your knees around the right corner. Between the feet about 20-30 cm. Fold your hands in your stomach. Remove and lower the pelvis smoothly, working with leg muscles and buttocks. If the exercise is given too easy, it is better to put an additional load on the lower abdomen or switch to exercise on one foot (see the link just below).

When lifting the pelvis, exhale, when lowering - breathing.

At least 20-30 repetitions in this exercise must be done.

Burpee

Burpee - King of Training for Weight Loss! But it is quite difficult to do it.

Burpee execution

There are several options for Burpee.

Burpee for Experienced - Push -ups + Jumping Classic
Burpee for the average level -push -Up with knee + climb to a standing position
Burpee for Beginners - Position is an emphasis on lying + climbing to a standing position

In general, everything goes down to take a stopping position, and then quickly moves to standing position. And repeat many times. Experienced fitness lovers complete with jumps. Lack of experience - just change the body position as soon as possible.

Breathing while doing burpee deep and rhythmic with the rhythm of the movement. If not, you won't live until the end of the approach!

Burpee must be done in a large enough amount-at least 20-30 times the approach.

Planck

Planck is an exercise for weight loss in the waist and stomach. The aircraft is a static exercise for the waist and press.

Fulfillment of the next bar

Take a standing position on the elbow. The body and legs are in the same path. It is important to survive this position for at least 30 seconds or more.

Fulfillment of the side blades

You have to take a standing position in one elbow. The feet must be placed one on the other side. It's more difficult to maintain balance. His job is to last for at least 30 seconds on one side, and then the same on the other. This is considered as an approach.

You can breathe while doing a board. But it's better to do it rhythmically, without delay. You can stand on the strip for a few minutes when you take.

Ongoing

The usual paths, done every day, with good speed, with comfortable sports shoes is one of the most fun exercises for weight loss. Just walk and enjoy! What can be better? You have to walk every day at least 30-60 minutes. In bad weather, you can change the paths by walking on treadmill.

How to do weight loss exercises correctly

You can do it in any order three to four times a week. But before doing the exercise, it's good to make short insults.

The number of approaches is two or three. The number of repetitions is 15-25 or more, depending on exercise. Static Exercise - Strip - Do 30 seconds or more.

And walking must be practiced every day for 30-60 minutes or more.

Exercise cannot be done at once, but to destroy it on a different day, and be involved every day. This is much more effective!

Now you know enough about the most effective exercise for weight loss at home. Small kasing - use in practice and enjoy the results. I hope you are successful!