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The 5 Best At Home Workouts to Lose Weight

When it comes to exercise, nothing beats the convenience of working up a sweat at home. These at home workouts to lose weight are all you need to rev up your metabolism, burn fat and get fit. All you need is a little space, comfortable clothing and a body willing to tone and tighten muscles. If you’ve been searching for convenient ways to exercise and shed a few pounds, look no further. 

At Home Workouts to Lose Weight

These full body at home workouts to lose weight are designed to work the biggest muscles of your body, helping to boost metabolism and burn fat. Your body can get the same great benefits as it does working out in a gym as it does working out at home.

The key to any workout, whether it’s at home or in a health club, is developing strength throughout the body by working the  muscles that make the biggest difference. Spending time working the biggest muscles of the body doesn’t mean that you’re necessarily going to bulk up. Working the biggest muscles of your body, in this at home workouts, naturally works the smaller muscles that are associated with them.

For example, you’ll see many of the at home workouts below recruit the big muscles of the shoulders. When you specifically work the shoulder muscles, you almost always work the smaller muscles, including the biceps and triceps. Similarly, when you work the big muscle of the glutes, called the gluteus maximus, you almost always work the smaller muscles around the hip region called the glute medius and glute minimus.

Not only will working your muscles with these at home workouts to lose weight, but you’ll also move much better.

Commit to these at home workouts to lose weight most days of the week for a few weeks, and you’ll see the difference!


At Home Workouts: The Muscles That Matter

Each of these workouts can be done using your own body weight – no equipment necessary! From top to bottom, you’ll work the muscles of your shoulder, back, abs and glutes. 

As mentioned in the section above, most of attention in these at home workouts goes to those big muscles. But because these workouts are functional, and don’t used selectorized equipment that holds your body in one plane of motion, you’re naturally going to engage the smaller muscles of your body, helping you not just boost your metabolism, but tone and tighten your body, too!

The final added benefit to these at home workouts to lose weight is that you’re much less likely to injure yourself. Each of these workouts is designed to move from the biggest to the smallest muscles, ensuring that the smaller muscles that support the bigger muscles don’t fatigue until the very end of each of the workouts.


Shoulder muscles

A lot of people underestimate how important the muscles that make up the shoulders are. Compared to other muscles in your arms, including your triceps and biceps, the big muscle of your shoulder, called the deltoid, is much larger. It’s essential that the shoulders make it into most of your at home workouts to lose weight. 


Back muscles

The big muscles of the back should always be a part of your at home workouts to lose weight. Your latissimus dorsi, also known as your “lats” are an easy muscle to activate with the workouts below, and will help rev up your metabolism while toning and tightening your back side. 


Ab muscles

What at home workout would be complete without focusing on the abdominal group? Your abs are primarily made of the rectus abdominis, also known as your six pack muscle; the sidewalls of your abs, called your obliques; and the lowest and most important part of your abs, called the transverse abdominals. As you begin to lose weight, you’ll see the definition through your rectus and obliques more and more! 



Maybe not the longest muscles in your body, but definitely the biggest. If you’re doing an at home workout to lose weight, you need to focus on your glutes. Your gluteus maximus is a powerhouse in your body and can rev up your metabolism like nothing else. 

You certainly have other major muscle groups that need plenty of attention, but if you can focus on these four primary muscles, all of the other muscles that keep your body strong and toned will go along for the ride. 


Lose Weight With These At-Home Workouts

Each of these at-home workouts to lose weight are listed by the total time they’ll take you to do. If you’ve got the energy for a longer workout, or only have time to squeeze in a few minutes to get your blood flowing…you’re covered! 

Before you start any of these workouts, make sure you’re taking the time to warm up. An easy warm up is as simple as a quick walk or jog around the block. Even though it’s an easy thing to avoid, warming up will help you so much by preventing injuries that could otherwise happen to muscles, ligaments or joints. 

All you need is five or ten minutes to get blood circulation moving before you jump into any of the at-home workouts. 

Not sure how to do an exercise? Definitions of each exercise can be found below the workouts. All exercises are listed in alphabetical order to make things really easy for you.


Workout #1: The 6-Minute Body Blaster

This is a great workout that will get your heart rate up and muscles burning in just over six minutes. Have a few extra minutes to give? Do a second or third round!

Total time: 5 minutes, not including warm up.

  • 90 Sec Body Weight Squats
  • 60 Sec Mountain Climbers
  • 90 Sec Alternating Lunges
  • 60 Sec Push Ups (on knees if necessary)
  • 75 Sec Burpees

Repeat 1 to 3 times through. 


Workout #2: 9-Minute Full Body Workout

Your body will love the way you feel after wrapping up two circuits of this quick full body at-home workout. Work through the entire workout once without stopping, rest one or two minutes and repeat again. 

Total time: 15 minutes, not including warm up.

  • 90 Sec of Alternating Lunges
  • 60 Sec of Straight Arm Side Planks (30 seconds each side) 
  • 90 Sec Mini Squat Jumps
  • 60 Sec Mountain Climbers
  • 90 Sec Forearm Plank
  • 60 Sec Wall Squat
  • 90 Sec Half Burpees


Workout #3: The 18-Minute Leg & Shoulder Toner

Need a full body workout that really hones in on your legs and shoulders? This is it! Filled with three mini sets, this is the ideal at-home workout to lose weight you’ll ever need. Cycle through each circuit a total of three times with 30 seconds of rest in between. 

Total time: 18 minutes, not including warm up. 

Mini-Circuit 1

  • 1 Minute Lunges
  • 1 Minute Mini Squat Jump 
  • Rest 30 Seconds

Mini-Circuit 2

  • 1 Min Body Weight Squats 
  • 1 Min Crossover Punch
  • Rest 30 Seconds

Mini-Circuit 3

  • 1 Min Shoulder Press Squats (use lighter weights than normal) 
  • 1 Min Burpees
  • Rest 30 Seconds 


Workout #4: Lunge & Jump

This is a short, but sweet set. If you’ve got the time, get through five sets. Always do this after a good warm up.

The lunges will tone and tighten your thighs and tush. The half burpees will work your shoulders and abs. The plyo jumps will kick start your metabolism and keep it going strong throughout the day. The plank is full body, but really hones in on your core.

Total time: 25 minutes, not including warm up.

  • 30 Alternating Lunges
  • 20 Half Burpees
  • 10 Plyo Jumps
  • 1 Plank (hold as long as you can)

Repeat a total of five times, resting one minute between sets. 


Workout #5: The Everyday High Intensity Interval Fat Blaster

This at home workout to lose weight is only HIIT if it’s truly high intensity. You’ll sizzle fat with this at-home workout for weight loss. You’ll see a reference to “hard effort cardio” below. This cardio can be anything that’s convenient for you, from running outside to running up and down your stairs. The most important thing is that you push yourself for the entire two minutes of the cardio portion. 

Cycle through the entire workout a total of three times for max benefits. 

Total time: 45 minutes, not including warm up.

Circuit 1

  • 2 Minutes of Hard Effort Cardio
  • 1 Minute of Rest
  • 30 Crossover Punches w/Dumbbells • 40 Body Weight Squats

Circuit 2

  • 2 Minutes of Hard Effort Cardio 
  • 1 Minute of Rest
  • 20 Push Ups (on knees if necessary)
  • 40 Alternating Leg Lunges

Circuit 3

  • 2 Minutes of Hard Effort Cardio
  • 1 Minute of Rest
  • 20 Shoulder Presses 
  • 40 Alternating Leg Step Ups

Repeat up to 3 times for rockstar status. 


The Exercises: How to do them

Body Weight Squats: 

Stand with your legs hip-width apart. Place your hands on your hips, or cross your arms over to the opposite shoulder (I like to do this as it forces me to stand straighter). Start your squats and keep them going at a pace of one squat every two seconds.

Mountain Climbers: 

Start down on the ground in a straight-arm push up position. Bring your right knee up and in toward your left elbow. Return your right foot back to the starting position. Now repeat by bringing your left knee to your right elbow. Concentrate on keeping your abs drawn in. This is a great whole body exercise that really gets into the abs!

Alternating Lunges: 

Keep your hands on your hips, pull your shoulders back and step out into your lunges – alternating legs. Extend your leg out far enough that your knee doesn’t go over your toes. Drop the knee of the leg that’s behind you a few inches from the ground.

Push Ups:

This exercise can be done a couple of different ways, depending on your strength level. If you’re new to push ups or haven’t done push ups in quite a while, you may want to begin on your knees with your hands just outside of your shoulder-width. If you’re familiar with push ups and have good form, begin in the traditional position with your legs extended out. The key to a strong push up is not necessarily the position you begin in, it’s keeping your back straight and drawing in your abs from beginning to end. 


Another classic, start standing feet shoulder-width apart, drop down to squat, then push up position, kicking your legs out. Pull your legs back in (looks like you’re back to a squatting position), jump up and land with your feet planted.

Side Plank:

Start lying on the ground on your side. Push yourself up onto one arm with your hand just under your shoulder. Weight in your hand should be equally distributed throughout the fingers and palm. With legs extended, slowly stack your feet on top of each other and raise your opposite arm up into the air – reaching for the sky! Now hold. Note: If you’re not able to balance on your hand, bend your arm and rest on your forearm, with your elbow resting under your shoulder.

Mini Squat Jumps:

Stand with your feet hip-width apart and your hands crossed over your shoulders. Pulling your shoulder blades back and down will help keep you from falling forward or injuring your knees. From this position, squat down about 45 degrees then jump up about six inches off the ground. In contrast to the plyo jump, the mini jump squat keeps your body closer to the ground, but increases the frequency of jumps. As soon as you jump up, you’ll land, then jump again. Avoid jumping too high for this particular exercise. 


Planks are a great isometric exercise! They’re also a testament of your core fitness if you can (slowly but surely) build a little stamina with this exercise. Simply rest your forearms on the ground with the palms of your hands facing down, or together in prayer position.  With your legs completely straight, rest on your toes drawing your belly button into your spine. Hold.

Wall Squat:

Stand against any firm wall, and walk your feet out from the wall about two feet. Your feet should also be about hip-width apart. From this position, slide your hips down the wall until your thighs are parallel with the ground. Press your lower back into the wall and don’t let your knees cave in toward one another. Hold for the duration of the exercise. 

Half Burpees:

Even though this exercise is a modification of a traditional burpee, it doesn’t mean it’s any easier. Begin this exercise by starting in a straight arm plank position with your hands lining up just underneath your shoulders. Keeping your hands where they are, bend your knees and jump your feet under your hips. You’ll land in a low squat position. Keeping your hands on the ground, kick your feet back out into a straight-arm plank position. Repeat for the duration of the exercise. 

Crossover Punches:

This exercise requires a little bit of weight to be held in each hand. If you’ve got a set of three to five pound dumbbells, great. If not, don’t worry! Two soup cans will work just great. Begin by standing with your feet hip-width apart, and knees bent slightly. Holding onto a weight, punch your right hand across the left side of your body, no higher than shoulder height. Repeat with the opposite hand. Continue alternating through the duration of the exercise. 

Alternating Leg Step Up:

All you need is a sturdy chair or a set of stairs to complete this exercise. Simply begin by stepping one leg up, then stepping back down. Alternate by stepping the opposite leg up, then stepping back down. Ideally, you’ll be able to step up onto something that is level (but no higher) than your knees. Be sure to step your entire foot onto the step, not just the ball of your foot. Placing your entire foot on the step will engage your glutes and take the pressure off your knee joint. 

Plyo Jump:

Begin by standing with your feet hip-width apart. Squat down deep, then jump as high as you can, pulling your knees up toward your chest. Try to land as softly as possible when you come back down to the ground. Repeat by dropping back into the deep squat again and springing back up. Be sure to keep your feet wide, and watch to make sure your knees don’t cave in toward one another. 

Shoulder Presses:

Ideally, this exercise should be done with a set of dumbbells, but if you don’t have a set, don’t worry. You can use a heavy set of soup cans or a couple of heavy books instead. Holding one weight in each hand, begin by standing with your feet hip-width apart, and knees slightly bent to protect your lower back. Your hands and weights should be in line with the top of your head.  Push the weights over your head, and return to the 90 degree angle. Repeat this movement through the duration of the exercise. 

Shoulder Press Squats:

You’ll begin this exercise the same way you did for the shoulder presses. As you bring your hands down to the 90 degree angle, with your elbows bent, drop your body into a strong squat position with your thighs as close to parallel with the ground as possible. As you stand back up, squeeze your glutes and press the weights up overhead. Repeat this movement through the duration of the exercise. 


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