Many of my clients have expressed concerns about the challenges of accessing gym facilities or finding affordable fitness options. Whether due to time constraints, financial limitations, or lack of nearby gyms, these obstacles can hinder progress toward health and fitness goals.
To address these challenges, I often recommend home workouts as a practical and efficient alternative, especially for individuals focused on weight loss and body toning. Home workouts provide flexibility, convenience, and the ability to stay active without the need for expensive equipment or memberships.
My name is Naharay Jannat (NJ), founder and lead trainer of NJ Eat & Fit. As an ISSA-certified personal fitness coach, I am passionate about empowering women in my country to achieve their health and fitness goals through tailored solutions.
In this article, I will guide you through seven highly effective home workouts designed to support significant weight loss and promote long-term fitness.
Let’s dive in!
What You Need at Home
Before we discuss the seven workouts, let’s first comprehend the setup in which you will perform the exercises.
Trust me, you don’t need an elaborate setup of machines and costly equipment to have an effective workout at home.
If you’re just starting out, setting up your home exercise area requires careful consideration of your fitness objectives. This is the first factor you should take into account.
Besides that, matters like:
the space you have available,
the exercises you want to do, and
Your budget for the exercise regime
Determine how you will set up your little home gym.
Essentially, you should consider the following:
A thick exercise mat for stretching, push-ups, and abdominal work on the floor
Dumbbells and a set of resistance bands or a kettlebell for strength training
A stability ball for core workouts
A jump rope
If you have the financial means, you can opt for traditional cardio equipment like treadmills, ellipticals, bikes, or rowing machines. However, if a simple yet effective cardio exercise like walking can aid in weight loss, the need for these machines becomes questionable.
When setting up your home gym, it’s crucial to align the equipment with your workout plan. Remember that your medical condition and required dietary intake significantly impact the types of exercises you engage in and their intensity level.
Therefore, it’s essential to thoroughly consider these factors before making decisions about your home gym setup.
Now, let’s embark on a journey of exploring seven practical and effective home workouts specifically designed for weight loss.
Squat Jumps
Squat jumps are a dynamic, high-intensity exercise that combines the strength of a squat with the explosive power of a jump. To perform this movement, lower into a squat position, then propel your body upwards with a powerful jump, extending your legs fully. Upon landing, immediately return to the squat position to complete the repetition.
This exercise engages multiple muscle groups, including the abdominals, glutes, hamstrings, and lower back, making it a comprehensive lower-body and core workout. The involvement of these larger muscles also elevates your heart rate, helping to maximize calorie burn and improve cardiovascular fitness.
To prevent injury, focus on landing softly, with bent knees, to reduce the impact on your joints.
Push-Ups
Push-ups, a popular workout, work on your chest, shoulders, and triceps. It also engages your core and lower body muscles for stability.
The proper way to do pushups is in a plank position with your hands, keeping your shoulder-width apart. And, your legs should be straight back.
Slowly, push your body down, until your chest almost touches the ground. Then, push yourself back up to the starting position by fully extending your arms.
To add some more intensity, try hand-release push-ups. That is, you will bring your chest down onto the ground, and lift your hands off the ground, ensuring that your body is resting on the ground. And then put your hands back on the ground before pushing your body back up.
If you are a beginner, I suggest you try doing push-ups with your knees on the ground.
For beginners, I recommend doing push-ups three to four times a week to give your body time to recover in between sweat sessions. Try out with 5 to 10 reps per workout and increase from there. Once you feel comfortable with that number, gradually increase your reps to a challenging but sustainable amount.
Crunches
When recommending core strength training to my clients, crunches are often the first exercise that comes to mind. 
They are one of the simplest and most effective exercises for building muscular endurance, and the best part is that you can easily do them at home without any equipment.
Crunches specifically target the rectus abdominis, promoting muscle hypertrophy (growth in muscle size). In addition to improving core strength, this exercise enhances overall core function, which contributes to better posture, and balance, and can aid in weight loss.
How to perform crunches:
Lie flat on your back with your knees bent and feet placed firmly on the ground.
Lift your upper body by engaging your abdominal muscles, keeping your lower back pressed to the floor.
Return to the starting position to complete the movement.
10 standard crunches
10 bicycle crunches
10 leg lifts
Repeat this sequence two more times, for a total of three rounds, aiming for 30 repetitions of each exercise throughout the day.
Plank Jacks
Plank jacks are a dynamic variation of the traditional plank, combining the stability of a plank with the cardio benefits of a jumping jack. This full-body exercise not only strengthens your core but also elevates your heart rate, making it an effective calorie-burning activity.
How to perform plank jacks:
- Start in a high plank position, with your hands directly under your shoulders and your body in a straight line from head to heels.
- Engage your core and, while keeping your upper body stable, jump your feet out as wide as possible.
- Immediately jump your feet back together, maintaining a tight core and ensuring your hips stay level with the rest of your body to avoid sagging.
This movement works your core, shoulders, glutes, and legs, providing a full-body workout. Aim for 15-20 repetitions per set, focusing on maintaining proper form throughout.
Jumping Rope
Jumping rope is a well-known, common, and effective workout that’s been among us for ages. New fitness enthusiasts and athletes try it out as one of the first workouts. To get the most out of this workout, I suggest you consider how long you spend jumping rope.
Ensuring consistency in your workout routine is important, and while jumping rope is a low-impact exercise, pacing yourself is vital. Beginners can start with one to two sessions weekly, building endurance gradually.
On the other hand, experienced trainees may engage in daily jumping without any concerns. For those at an intermediate level, aiming for two to three sessions per week can help master the technique.
For beginners, I recommend setting a time for a total of 10 minutes. Focus on form and technique rather than intensity. Take rests as required.
For people more experienced, start by spending 20 seconds jumping rope and 10 seconds resting. You can intensity the workout as you progress to 30/15, 40/20, etc.
So, how do you do the jumping ropes, and why is it good for losing weight?
It’s a great method to burn calories, improve cardiovascular health, and enhance overall athleticism.
As you hold the handles of the rope, keep your elbows close to your sides and swing (rotate) the rope while jumping lightly on your feet.
Make sure you have adequate space to swing your rope around and try not to tangle the rope with your feet.
Lunges
Lunges are an excellent exercise for targeting the major muscle groups of the lower body, including the quads, glutes, hamstrings, and calves. By incorporating lunges into your routine, you can build lean muscle, reduce body fat, and increase your resting metabolism, which helps you burn more calories and manage weight effectively.
How to perform a lunge:
- Stand tall with your chest lifted and feet shoulder-width apart.
- Take a step forward (or backward) with one leg, lowering your hips until your back knee gently touches the ground.
- Push off the front foot to return to a standing position.
You can either repeat on the same leg or alternate between legs. For an added challenge, try lunge jumps, which increase the intensity and power of the movement.
Recommended routine:
- Perform 2 to 3 sets of 8 to 12 repetitions per leg.
- As you progress, incorporate variations such as weighted lunges or increase the number of repetitions to prevent plateaus.
- Aim to include lunges in your workout routine 2 to 3 times per week, especially if you’re a beginner.
Yoga
When thinking about quick fat-burning exercises, yoga may not be the first thing that comes to mind. However, weight loss isn’t solely about high-intensity workouts. Yoga offers a balanced approach to fitness, combining strength, flexibility, and mindfulness to promote overall well-being.
Yoga engages and strengthens your muscles through various poses, increasing muscle tone and endurance. Additionally, it enhances mental focus and relaxation, helping to reduce stress—a key factor in weight management.
Certain styles of yoga, such as vinyasa or power yoga, involve continuous, flowing movements that elevate your heart rate, leading to increased calorie burn. Despite its intensity, yoga remains gentle on your joints, making it an accessible option for many people.
Incorporating yoga into your routine can be an effective way to support your weight loss goals while fostering mental and physical balance.
Check out my video on YOGA INSPIRED FULL BODY TONING WORKOUT to learn more.
Summing Up
While losing weight through home workouts may seem less intense than traditional gym routines, it still requires dedication and consistency. It’s important to understand that exercise alone isn’t enough; proper nutrition plays a crucial role in achieving your fitness goals.
Ensuring that you follow a balanced meal plan tailored to your specific needs is essential for maintaining a healthy body. If your current plan isn’t yielding the desired results, adjustments may be necessary to align with your fitness and health objectives.
At NJ Eat & Fit, we provide guidance, support, and fitness programs that will help you maintain a healthy body in the long run. In fact, if you enroll in our programs, you can learn ways to implement the workouts and fitness plans at home as well.
So without further ado, reach out to me for more details on home workouts to lose weight. You may also reach out via our Facebook and LinkedIn pages. Best of Luck!
