weight loss exercises at home
Table of Contents
- Introduction
- Importance of Warming Up and Cooling Down
- Home Workout #1: Beginner Bodyweight
- Home Workout #2: Advanced Bodyweight
- Home Workout #3: The 20-Min Hotel Routine
- Home Workout #4: High-Intensity Interval Training
- Home Workout #5: Attack of the Angry Birds
- Home Workout #6: Train like Batman
- Home Workout #7: The PLP Progression
- Home Workout #8: The Star Wars Workout!
- Bonus No-Equipment Workout: The Playground Circuit
- Can Home Workouts Build Muscle or Help With Weight Loss?
- How to Build Your Own At-Home Workout
- Conclusion
2. Importance of Warming Up and Cooling Down
Before diving into any workout routine, it's crucial to warm up your body and prepare it for physical activity. A proper warm-up helps increase blood flow to your muscles, raises your body temperature, and prepares your joints for movement. This reduces the risk of injury during your workout. A warm-up can be as simple as running in place, doing air punches and kicks, or performing jumping jacks. Take about five minutes to get your muscles active and your heart rate up.
Similarly, cooling down after a workout is equally important. It allows your heart rate and breathing to return to normal gradually, preventing dizziness or fainting. Cooling down also helps remove waste products like lactic acid from your muscles, reducing muscle soreness. You can cool down by walking or stretching for a few minutes after your workout. Remember, warming up and cooling down are essential steps in any workout routine to ensure your safety and maximize the benefits of your exercise.
3. Home Workout #1: Beginner Bodyweight
If you're new to working out or prefer a basic routine, the beginner bodyweight workout is a great place to start. This workout requires no equipment and focuses on fundamental bodyweight exercises. Here's a breakdown of the beginner bodyweight routine:
- Bodyweight squats: 20 reps
- Push-ups: 10 reps
- Walking lunges: 10 reps each leg
- Dumbbell rows (using a gallon milk jug or another weight): 10 reps each arm
- Plank: 15 seconds
- Jumping Jacks: 30 reps
This routine follows a circuit training format, where you complete one set of each exercise without rest, and then repeat the circuit two more times. Remember, if you don't have a milk jug for dumbbell rows, find something of similar weight with a good handle. You can also download a Beginner Bodyweight Workout worksheet to track your progress as you begin your fitness journey.
4. Home Workout #2: Advanced Bodyweight
For those who are more experienced or looking for a challenge, the advanced bodyweight workout is perfect. This routine takes bodyweight exercises to the next level and requires no equipment. Here's what the advanced bodyweight workout entails:
- One-legged squats: 10 reps each side
- Bodyweight squats: 20 reps
- Walking lunges: 20 reps (10 each leg)
- Jump step-ups: 20 reps (10 each leg)
- Pull-ups: 10 reps (or inverted bodyweight rows)
- Dips (between bar stools): 10 reps
- Chin-ups: 10 reps (or inverted bodyweight rows with underhand grip)
- Push-ups: 10 reps
- Plank: 30 seconds
This routine is challenging and will push your limits. If you're not familiar with any of the exercises, you can refer to the 21 Best Advanced Bodyweight Exercises for a full breakdown. Completing this advanced bodyweight workout three times is a great achievement. If you're aiming to get stronger and perform these exercises with ease, consider downloading the Strength Training 101 guide, which provides tips on mastering advanced bodyweight exercises.
5. Home Workout #3: The 20-Min Hotel Routine
Sometimes, you might find yourself stuck in a hotel room with limited exercise equipment. The 20-Min Hotel Routine is designed to be done in the comfort of your hotel room, utilizing the furniture to its full potential. Here's a breakdown of the hotel workout:
Hotel Workout Level 1:
- Bodyweight squats: 20 reps
- Incline push-ups: 15 reps (feet on the floor, hands on the edge of the bed or desk)
- One-arm luggage rows: 10 reps (each arm, using your suitcase as weight)
- Reverse crunches: 10 reps
Hotel Workout Level 2:
- Overhead squats: 25 reps
- Push-ups: 20 reps
- Inverted rows using the desk in your hotel room: 10 reps
- Reverse crunches: 15 reps
Set the alarm clock to 15 minutes from now and see how many circuits you can complete. If you're interested in more hotel workout options, check out our full post on hotel circuits. Many business travelers find these workouts effective for staying fit while on the road.
6. Home Workout #4: High-Intensity Interval Training
workouts to lose belly fat at home
High-intensity interval training (HIIT) is a popular workout method that involves alternating between intense bursts of exercise and short recovery periods. You don't need a gym to do HIIT; you can create a complete routine right in your own home. One of the most effective HIIT exercises you can do at home is burpees. Here's how you can incorporate burpees into a HIIT workout:
- Start standing up, then squat down and kick your legs out.
- Do a push-up, bring your legs back in, and explode up into a jump.
For a HIIT workout, aim to do 20 repetitions of burpees, followed by a two-minute rest. Repeat this sequence until you've completed the desired number of sets. If you're looking for more ideas on HIIT workouts, check out our full guide on How to Start Interval Training. Additionally, our post "The 20-Min HIIT Workout for Home" offers another living-room-friendly interval routine.
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7. Home Workout #5: Attack of the Angry Birds
The Angry Birds Workout is a fun and engaging routine that can be done when you have a few minutes to spare. It consists of four major movements: bodyweight squats, push-ups, pull-ups (or inverted rows), and planks. Depending on your schedule, you can do the entire workout at once or break it up into multiple sessions throughout the day. Here's a sample day for your no-equipment Angry Birds Workout:
- Wake up and do 40 jumping jacks to warm up, then do bodyweight squats.
- At lunch, use your suitcase (if you're at work) or a milk jug (if you're at home) for inverted rows.
- After work, do another 50 jumping jacks and then do push-ups.
- After dinner, do planks while watching TV.
You can even split the workout over two days if needed, but the goal is to complete the entire routine. The main Angry Birds Workout article describes Levels 1-6 in detail, so be sure to check it out to progress to more challenging variations.
8. Home Workout #6: Train like Batman
If you're a fan of Batman, you'll love the Batman Bodyweight Workout. This no-equipment routine is separated into two days, targeting different muscle groups. Here's a breakdown of the workout for each day:
Batman No-Equipment Workout Day 1:
- Rolling squat tuck-up jumps: 5 reps
- Side-to-side push-ups: 5 reps
- Modified headstand push-ups: 5 reps
- Jump pull-up with tuck / Pull-up with Tuck-up: 5 reps
- Handstands against the wall: 8 seconds
Batman No-Equipment Workout Day 2:
- '180 Degree' jump turns: 5 reps
- Tuck front lever hold: 8 seconds
- Tuck back lever hold: 8 seconds
- Low frog hold: 8 seconds
This workout is relatively advanced, so make sure you're comfortable with the exercises before attempting them. If you're looking to progress to the next level, check out the main Batman Bodyweight Workout for tips on advancing your skills.
9. Home Workout #7: The PLP Progression
The PLP (Pull-Ups, Lunges, Push-Ups) Progression is a challenging program designed to increase your strength and endurance over a two-month period. It involves completing one additional rep of pull-ups, lunges, and push-ups each day. However, the PLP Progression is not recommended for beginners. Only attempt this program if you have been consistently training and can perform multiple repetitions of pull-ups and push-ups with proper form. Here's an example of how the PLP Progression works:
Day 1:
- Pull-ups: 10 reps
- Push-ups: 10 reps
- Lunges: 10 reps (each leg)
Day 2:
- Pull-ups: 11 reps
- Push-ups: 11 reps
- Lunges: 11 reps (each leg)
Day 3:
- Pull-ups: 12 reps
- Push-ups: 12 reps
- Lunges: 12 reps (each leg)
Continue this progression for 60 days, increasing the number of reps for each exercise. By the end of the program, you'll be amazed at the progress you've made. Remember to focus on maintaining proper form and completing the required reps in as few sets as possible.
10. Home Workout #8: The Star Wars Workout!
If you have access to a hallway or a small space, you can do our Star Wars Workout! This routine is designed to be done with minimal equipment and is perfect for small spaces like your home's hallway or an escape pod. The "Padawan" Level of this workout includes exercises such as knee or feet front planks, assisted squats, doorway rows, and farmer carries. For more advanced levels, check out The Star Wars Workout for a full description of each move.
11. Bonus No-Equipment Workout: The Playground Circuit
If you have a nearby playground, why not incorporate it into your workout routine? The Playground Circuit is a fun and effective workout that can be done with or without kids. Here's a Level One workout for you:
Playground Workout Level One:
- Alternating step-ups: 20 reps (10 each leg)
- Elevated push-ups: 10 reps
- Swing rows: 10 reps
- Assisted lunges: 8 reps each leg
- Bent leg reverse crunches: 10 reps
After completing a full set three times, reward yourself with a slide down the slide! If you're looking for more challenging exercises, check out The 20-Minute Playground Workout for Level Three variations.
12. Can Home Workouts Build Muscle or Help With Weight Loss?
One common question many people have about at-home workouts is whether they can build muscle or help with weight loss. The answer is a resounding yes! You can absolutely build muscle mass and achieve weight loss goals through at-home workouts.
To build muscle, focus on progressive overload. This means increasing the challenge of your workouts over time. You can do this by increasing repetitions, decreasing rest periods, performing more difficult variations of exercises, or increasing time under tension. By consistently challenging your muscles, you can stimulate growth and build strength.
When it comes to weight loss, at-home workouts can be highly effective when combined with proper nutrition. While exercise is important for burning calories and increasing metabolism, it's crucial to create a calorie deficit through a balanced diet. Consider incorporating healthy eating habits and portion control to support your weight loss goals. For more guidance on nutrition, check out the Nerd Fitness Guide to Healthy Eating or consider Nerd Fitness Coaching for personalized assistance.
13. How to Build Your Own At-Home Workout
While the provided at-home workout routines are comprehensive, you may want to create your own workout based on your preferences and fitness level. To do this, you'll need to understand the principles of effective workout design. Here are two resources that can help you build your own at-home workout:
- The 42 Best Bodyweight Exercises: This guide provides a list of the best bodyweight exercises that require no equipment. Familiarize yourself with these exercises to incorporate them into your routine.
- How to Build Your Own Workout Routine: This guide offers step-by-step instructions on building a customized workout routine. It covers the important aspects of workout design, including exercise selection, sets and reps, and progression.
By leveraging these resources, you can create a workout that suits your needs and helps you achieve your fitness goals.
14. Conclusion
Working out at home is a convenient and effective way to improve your fitness level, build muscle, and lose weight. With the 8 best at-home workout routines provided, you have a variety of options to choose from based on your fitness level and preferences. Remember to warm up and cool down before and after each workout, respectively, to prevent injuries and maximize the benefits of your exercise. Whether you're a beginner or advanced, there's a workout routine that can help you achieve your fitness goals from the comfort of your own home. So get started, stay consistent, and enjoy your fitness journey!
