Let’s face it, finding time for gym is generally much more difficult than the actual it is. Between work, family and friends, personal leisure and other social obligations, many people find it difficult to adapt their condition to their daily lives.

Do each exercise for the desired number of repetitions and quickly switch between them. When you have reached the end, take a 30-60 second break and repeat the routine two or three times in total. I usually did this exercise for 20 minutes and my time increased as my physical condition improved.

weight loss exercises at home solve this problem by providing you with an effective workout that can be done anywhere, anytime with little or no configuration.


Always warm-up at a low intensity for three to five minutes before starting this routine. If you want to intensify this routine, sprinkle cardio intervals of three to five minutes at the end of each round.

Remember to warm-up dynamically before you start: make sure your heart rate pumps and muscles are warming up, or just request an injury.

Example – You can run on the spot, jump over the rope, do push-ups, stationary bike, punch and kick, go up and downstairs and/or turn and move with your arms and legs!

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1. Squat

If you squat every day before and after work, you are above all a champion.Following weight loss exercises at home is great, but you may also be surprised at the benefits of fat loss squats. Although it is really impressive to do 100 reps, your squat routine does not necessarily produce the expected results. Squats are a useful part of a balanced workout routine, but not a magic solution to losing weight yourself.

Here is an introduction to how to make the perfect squat.

  • Stand with your head forward and your chest up.
  • Place the shoulder width of your feet or slightly wider. Extend your hands forward to keep your balance. You can also bend your elbows or bandage your fingers.
  • Sit like on an imaginary chair. Hold your head forward while the upper part of your body leans forward a little. Instead of letting your backspin, leave the lower part of your back slightly arched as you descend.
  • Lower your legs parallel to the floor as much as possible and place your knees on your ankles. Put your weight on your heels.

Hold your body and push it through your heels to return to the starting position.

2. Squat With Side-Leg Lift

Target the outer thighs and thighs by adding a side leg lift to your squat.

Here is an introduction to how to make the perfect squat with side-leg lift.

  • Stand with your feet apart and your feet parallel. Bend your knees and lower your hips so that your thighs are parallel to the floor and the weight stays on your heels.
  • Then stand up, fully extend your legs and lift your right leg to the side, squeezing the outer gluteal muscle.
  • When your foot returns to the shoulder width position, squat again. Then stand up and lift your legs on the left side. Lower the leg to the starting position.
  • This is considered a  single repetition.
  • Do two sets of 10 reps

3. Step-Ups

Intensive training is one of the best exercises for getting in shape. You don’t have to wait for many weight loss devices. Just 20 minutes of training with a booster can lose up to 2 pounds in a week. Weight loss exercises at home depends on the number of calories you have consumed.

If these improvements are too easy for beginners, consider a medium or advanced version.

Here is an introduction to how to Do the perfect Step-up.

  • Find a step or bench with your knee at 90 degrees or more when you put your foot directly on it.
  • Go up with the right foot, then with the left and bring both feet completely to the bench.
  • To return to the starting position, move your right foot down and then left until you have both feet on the ground.
  • Do 20 reps.
  • Switch legs and walk on your left foot for 20 more reps.

4. Plank

The plank is one of the best soothing and calorie-burning weight loss exercises at home. A floor stand includes several muscles at the same time, which benefits the central strength of your body. They not only burn fat in the abdominal area but also guarantee improved posture, flexibility and a firmer stomach.

Here is an introduction to how to make the perfect Plank.

  • Put yourself in a bending position, just put your forearms on the floor and not your hands. Your elbows should be directly under your shoulders. Toes on the ground.
  • Tighten your buttocks and tighten your abs.
  • Keep a neutral neck and spine.
  • Create a straight, strong line from head to toe, a plank if desired.
  • Hold this position (at least 30 seconds).

5. Superman

Superman exercise is one of the simplest but most effective weight loss exercises at home and strengthening the lower back. The belly and back are the most problematic parts of the body for most people. They torture themselves with various exercises that do not achieve the desired effect. Many coaches argue that Superman is the most effective and useful exercise for a flat stomach and slim waist, and also strengthens the back muscles.

Here is an introduction to how to make the perfect Superman.

  • Starting position: face down on the floor and pull your hands forward. The head is slightly raised;
  • Lift your legs and chest as high as possible from the floor and stretch your back muscles. Try to keep your arms and legs parallel.
  • Hold the tension at the highest point for 2-3 seconds, then slowly lower your legs and arms to the starting position.

6. Jump Squats

Some of the most effective exercises can be done without equipment and simply use your body weight. While regular squats are excellent, squat jumps offer a new version of the traditional ones that you will certainly feel in your quads. Learn how to do it below!

Here is an introduction to how to make the perfect Jump Squat.

  • Stand with your feet shoulder-width apart.
  • Start with a normal squat, then activate your heart and jump explosively.
  • When you land, crouch down to complete a rehearsal. Land as quietly as possible, which requires control.
  • Do two or three sets of 10 repetitions.

Make sure you use your entire foot to jump, not just your toes, and try not to bend your shoulders on your knees, as this can tire you and hurt your back.


7. Jumping Rope

First of all, the amount of calories you consume when you jump rope depends on the weight you weigh at the start. If you weigh more, more energy is needed to fight gravity and move your body. And you burn more calories while you exercise.

However, there are several other factors such as age and metabolism that can play an important role.

For example, a woman who weighs 70 kilograms and is able to achieve a calorie deficit of 3,500 calories loses 500 grams per week. However, if you jump on the rope for 20 minutes each day, you will lose an additional 200 calories per day. This way you will lose an additional 500 grams. Then the total amount of weight loss in a week is 1 kg.

But like everything else, this form of exercise takes time to show results. So don’t expect dramatic results.

Second, the jump rope alone is not enough to tighten your body. You need to eat a healthy, balanced diet to reduce unwanted body fat.



8. Bird Dog

The bird dog is a simple basic exercise that improves stability, promotes a neutral spine and relieves back pain. Strengthens the core, hip and back muscles. It also promotes correct posture and increases freedom of movement.

This exercise is suitable for people of all skill levels, including the elderly, and can be used to prevent injury, align the spine, and recover from back pain.

Read on to discover the benefits and variations of gymnastics for hunting dogs and learn some additional exercises that target the same muscles.

You will need a mat for this exercise. Place a flat pillow or folded towel under your knees for extra cushioning. You can use a mirror to check your alignment.

Here is an introduction to how to make the perfect Jump Squat.

  • Start on all fours in the table position.
  • Place your knees under your hips and your hands under your shoulders.
  • Maintain a neutral pillar that neutralizes the abdominal muscles.
  • Tighten your shoulder blades together.
  • Raise your right arm and left leg and keep your shoulders and hips parallel to the floor.
  • Extend your neck and place your chin on your chest so that it points towards the floor.
  • Hold this position for a few seconds, then descend to the starting position.
  • Raise your left arm and right leg and hold this position for a few seconds.
  • Return to the starting position. It’s a ride.
  • Do 2-3 sets of 8-12 repetitions.

9. Single Leg Bridge

Athletes need strong muscles to run and jump. The one-leg bridge makes the list of the best buttocks exercises for athletes. It is considered a good toning exercise to shape the buttocks. Even if you are not competing, anyone can use more glute activation to counter the time they are sitting in. To keep the pelvis straight during exercise, you need to contract your abs and lower back. This helps stabilize your spine. Use this exercise to give a unique touch to traditional trunk and abdomen strengthening exercises.

Here is an introduction to how to make the perfect Jump Squat.

  • Lie on your back, hands on sides, knees bent and feet flat on the floor. Make sure your feet are under your knees.
  • Tighten the abdominal and gluteal muscles.
  • Lift your hips to draw a straight line between your knees and your shoulders.
  • Tighten your heart and try to pull the navel towards your spine.
  • Slowly lift and stretch one leg while keeping the pelvis straight and up.
  • Hold
  • Return to the starting position with your knees bent.
  • Lift with the other leg.


10. Push-ups

The pushups are one of the best weight loss exercises at home ever invented. They don’t require equipment, build strength in the right places, have many variations to keep things cool, and are easy to modify and track progress. You can burn calories by working on multiple muscle groups while shaping your body.

Here is an introduction to how to make the perfect Jump Squat.

  • Place your hands a little wider than the width of your shoulders, hands facing forward.
  • Place your feet directly behind you in a comfortable position (together or slightly apart). The further apart your feet are, the more stable it becomes until you can improve your balance since you can put your feet together.
  • Make your body straight from the top of your head through your heels. Your buttocks should stay in line with your legs and back, never in the air. Her belly contracted and her shoulders on her wrists. (Basically a full body table position). Keep your neck neutral, don’t drop your head or throw it back.
  • Slowly lower your body with your arms outstretched, your buttocks stretched and your abdomen contracted until the chest touches the ground or the arms are about 30 cm apart. A 90 degree angle and drag it to its original position. Try to keep your central body stable. Do not fall into your lower back or push your butt up.