You may have started a diet plan, stuck to it, and seen some progress. And that’s fantastic.
Or you may have just started to lose hope in your current fitness goals because you don’t see any progress. And that’s okay too.
Wherever you are in your weight loss journey, including exercise in your routine is going to be an important part of your success.
But don’t get us wrong.
We aren’t asking you to make the gym your second home or train until you faint.
We’re bringing you a list of 5 great weight loss workouts to do at home. In your own space, at your own pace, on your own schedule.
You don’t need to eat little and sweat loads to achieve your goals.
You just need to develop and stick to healthy habits with both food and exercise.
Including these workouts in your routine are a great way to burn fat and tone muscles faster.
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All you have to do with Miboko is log your food and water intake and wear our world’s first, non-invasive sensor.
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With Miboko’s help and guidance, your weight loss goals are closer than ever before.
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What are the best exercises to lose weight at home?
We’ve gone full geek and done our research to bring you 5 effective, quick, and easy weight loss workouts you can do in the comfort of your own home.
You can complete this low-impact workout anywhere, at any time. If you’re feeling adventurous, add some extra weight to your squats (even a milk jug filled with water can help).
This squat workout ensures you’re burning fat and getting leaner, and the workout intensity we recommend won’t give you big legs.
Squats are great at strengthening and toning most muscles of the lower body and some upper body ones (such as your core muscles).
Core strength is fundamental when lifting, as the stronger your core is, the more it will protect your spine from unnecessary pressure.
Squatting helps strengthen your core, improving your balance and posture. The stronger your core gets, the more weight you’ll be able to lift or hold when squatting.
Your calves and booty will also look leaner and more toned as you make your way through your workout routine.
Our squat workout requires no equipment beyond a bottle of water to keep you hydrated and a towel (optional). Feel free to add any extra weights if you feel confident, and feel free to drop at any point during the workout:
Complete this circuit 3 times. Go straight from one exercise to the next when you finish a set, and take a 1-minute rest between a whole sequence:
Bodyweight squats x15 – These are just your regular squats. Make sure to keep your back straight through the exercise and don’t rush it, developing good form is more important than completing the round quickly. Feel free to add some weights to this exercise if you want a challenge.
Wall squats x30 seconds – Make sure to keep your back straight to the wall the whole time. If you want a challenge, put your arms in front of you/over your head. You’re also welcome to hold any weights you want to make this exercise more challenging.
Squat pulses (3 pulses) x15 – Squat pulses look a lot like regular squats. The difference is that when you’ve reached the squat position and your legs are starting to burn, instead of getting up, you ‘pulse’ up and down 3 times before standing straight. Feel free to add weights to this one too! Check this video if you want to see a squat pulse in action!
Crunches are a great way of strengthening and toning your core muscles. While you work your abs, you’re burning fat, getting stronger, and improving your overall resistance.
To answer a common question, crunches don’t specifically burn belly fat. That’s a myth.
Crunches engage mostly your core, but they also work other muscle groups. Like any other form of exercise, they do contribute to overall fat burn.
Crunches may not burn belly fat specifically, but they will help you build a toned figure while developing your strength and fitness.
The following workout targets abs and requires no equipment (again, bottle of water to keep you hydrated). Feel free to add any extra weights, and remember to stop using them whenever you need to.
Complete this circuit 3 times. Go straight from one exercise to the next when you finish a set, and take a 1-minute rest between a whole sequence.
Leg raises x15 – Laying down on the floor/mat, push your feet all the way up to the ceiling, and slowly let them down. Don’t let them touch the floor!
Side twists x15 (each side, total of 30) – You can add some weight to this or do it using just your body. From a sitting position, lean backward and put your feet off the floor. Then, move your weight -or hands- from the left to the right side of your body while you keep your back straight. Your back shouldn’t be doing any work when you do this exercise, your abs and arms are the stars here. Remember to keep breathing, and if it’s too hard, rest your feet on the floor while you smash these side twists!
Crunches x30 – Laying on the floor, put your feet down and crunch up. You can put your hands behind your head or on your chest, and you can also extend your arms if it makes it easier.
Push-ups look scary, but they’re a great tool to keep growing your strength, confidence, and resistance. And of course, they help you burn body fat too!
Those people doing push-ups like they’re nothing probably started using a wall to complete a push-up.
The beauty of push-ups is that they strengthen your arm, chest, tricep, back, and core muscles, helping you build your strength and resistance in one go.
As any type of exercise, they contribute to fat-burn and overall improved fitness.
They require no equipment at all, and there are a few different options to go around them depending on your fitness level:
If you’re just starting out, do your push-ups against a wall. Place your hands in line with your shoulders, and push. If you repeat this exercise often enough, you’ll build the endurance you need to move on to floor push-ups.
If you’re confident in doing floor push-ups, but your strength is not quite there yet, you can do your push-ups on your knees. Make sure your back is straight at all times, and do the push-up as you would normally.
When you can manage full-floor push-ups, the technique is the same as the one you do on your knees, but using your full-body weight to complete the push. Be careful with those wrists when you choose this option!
This push-up circuit is easier than it looks. Whether wall, knee, or full floor push-up, complete 15. Then, rest for a minute, and complete another 15. Repeat this exercise 3 times.
Planking may not burn as much fat as squatting, but it’ll help you improve your posture, strengthen several muscle groups, and improve your muscle-to-fat ratio.
Planks are intimidating, we know that.
However, there are variations to planking positions that you can use when completing these exercises, and we’re about to show you.
Planking involves a variety of muscles, such as your core, lower back, glutes, pelvis, hips, and diaphragm.
It’s an exercise designed to increase your strength, resistance, and focus. It’s really good for toning too.
Planks require no equipment at all (please remember your water), and there are a few different options to go around them depending on your fitness level:
Forearm plank: If you’re starting out and/or your wrists are not very strong at the moment, this is the plank for you. Make sure to keep your body straight and don’t forget to keep breathing.
When you feel confident, move over to your regular planking position. Instead of leaning in your forearms, you’ll be resting on your hands and feet while you feel those abs burn.
If you’re already mastering the regular planking position and fancy a challenge, try the side plank. This exercise will set those abs on fire while improving your balance – and resistance!
This planking circuit will be over before you know it. Whatever position you’re going for, hold it for 30 seconds (for side plankers that’s 30 seconds on each side). Then, rest for a minute, and complete another 30 second-round. Repeat the circuit 3 times.
5. Yoga stretch
Apart from improving your flexibility and connecting body and mind, certain types of yoga also contribute to calorie burning. Yoga is the perfect way to finish any workouts, as it’ll leave you stretched and relaxed.
You don’t need to be super flexible to do yoga.
You just need to start somewhere.
Yoga is a very low-impact activity that may help you destress, develop mindfulness, and yes, burn body fat. It can help you sleep better at night too.
If you’re starting out, just do up to 20 minutes of yoga at once. You don’t want to burn out on the first day.
Today we’re showing you some easy yoga poses to do at home to finish off our workout circuit and loosen up those muscles.
All the equipment you need is your willpower -you’re nearly there- and your bottle of water. If you’re working out on the carpet, use a yoga mat or similar to avoid friction burn.
The seated heart opener pose is great to stretch and loosen up those chest muscles after your exercise round today. To complete this exercise, you need to follow these steps:
- Kneel down and put your hands behind you. Your fingers need to be pointing outwards.
- Press the mat down with your hands and lean back. This posture will push your hips into your heels. Make sure to lift your chest high and arch your back.
- If you want the stretch to be more intense, drop your head backward to open up your chest even more.
- Deep breath 8-10 times holding this pose.
The lunging hip flexor stretch pose helps loosen up and stretch your hip, glute, and leg muscles. Follow these steps:
- Standing up straight, take a big step forward with your left foot.
- Bend your front leg as close to 90 degrees as possible, and let your other knee rest comfortably on the mat.
- Lean forward slightly to stretch your hip.
- Deep breath 8–10 times in this pose, and then repeat on the other side.
Child’s pose is the best way of finishing off any workout. It stretches your back and arms, and it may leave you feeling relaxed, focused, and grounded. Follow these steps -you’re nearly done!-
- Kneel down and keep your feet together behind you.
- Deep breathe in – when you exhale, you need to lay your torso over your thighs. Make sure to press your glutes down your heels while stretching your arms.
- Rest your forehead on the mat and take deep breaths. Hold this pose for 8-10 breaths.
What are the benefits of these weight loss exercises to do at home?
You don’t need to run marathons to lose weight.
You just need to build consistent habits and follow through with them.
This circuit is a great starting point.
You don’t need any specific equipment, you can do it in the comfort of your own home, at whatever time is convenient for you. You can even complete this circuit with friends or family.
Including exercise in your weekly routine will help you get healthier while you burn calories, speeding your weight-loss process.
You will also feel stronger and more motivated, and there’s a good chance your sleep will improve too.
We also understand that life gets busy and you can’t stay consistent or motivated 24/7, no matter how much you want to.
Miboko is the perfect tool to keep you on track.
You’ll be able to track your activity, log your food, and plan your meals.
Miboko helps you build healthy habits around your lifestyle so that you can look and feel your best.
Sign up to our mailing list and we’ll let you know when our world-first sensor is ready for customers.