Going to the gym can be a hassle for many…. Between the time commitments that you have to endure when traveling to the gym consistently to the prices gyms may cost monthly.
It can be a farfetched option for many. Working out at home offers advantages that include being in your own personal space as well as saving time and money.
One of the main issues with home workouts however is how expensive it can be to purchase your own equipment at home.
So to combat that challenge, I’m going to give you some of the best home workouts you can do for weight loss that doesn’t require purchasing equipment.
Burpees are one of the most effective exercises on this list.
It burns calories at an extremely fast clip due to the many muscles that are used.
To complete the movement, you have to have bursts of power which is why this the perfect HIIT exercise.
How to: Start standing straight up with your feet shoulder-width apart. As you begin, you will go straight into a squat position by pushing your hips back and bending your knees. From the squat position, you will push your feet back, leading you to land in a plank position. From here, you will jump back to a squat position and jump explosively in the air. When you come down, land back into a squat position and repeat the process.
2. Jump Lunges
Jumping lunges are another exercise perfect for burning off fat at a high clip. The high intensity that comes with this movement will have a similar impact on your metabolism to burpees.
Anyone looking to lose weight should make a conscious effort to speed up your metabolism as much as possible each day; this even goes for what exercises you do.
What makes jump lunges so effective is the fact that they’re a plyometric exercise meaning they exert maximum force in short intervals of time which not only challenges the quads, hamstrings, glutes, hip flexors, and calves but also recruits your cardiovascular system.
How to: Starting standing with feet shoulder-width apart. Jump your left leg forward and your right leg back into a lunge, with both knees at 90 degrees. Jump up and switch your legs in midair so that you land in a lunge with your right leg in front. Continue jumping back and forth, pausing as little as possible. Make sure you’re keeping your chest up
3. Wall Sits
Wall sits are one of the most mentally tough exercises you can do at home.
There’s a reason why they are emphasized in the military, this exercise will burn your lower body and abs and force you to push yourself to your limits.
In order to get the most out of this exercise, you’ll want to make sure you give it your all, keep going as far as you can even when it burns.
How to: Make sure your back is flat against the wall. Your feet should be shoulder-width apart and about 3 feet out from the wall. Slide your back down the wall, bending your legs until they’re at a 90-degree angle. Your knees should be directly above your ankles, if they are protruding over your ankles then that will place more pressure on them. HOLD your position, while contracting your abs for as long as you can.
4. Jump Squats
With a similar impact to jump lunges, jump squats help to tone your quads, hamstrings, and glutes.
You will see your mobility and balance improve over time by consistently doing these various exercises on this list.
How to: Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as softly as possible, which requires control that will help you improve mind-muscle connection.
5. Mountain Climbers
Mountain climbers primarily work your abs and oblique muscles.
This movement is one of the better exercises for speeding up your heart rate.
Mountain climbers also benefit your hip flexors by strengthening them over time.
They can even possibly relieve you of hip or lower back pain over time by strengthening your core, allowing it to pick up some of the slack off your back.
How to: Get in a plank position on all fours, from here bring your left knee to your chest while the right one stays straight in the plank position. After you, bring your left knee back to its original position and alternate sides in rapid succession. You should be contracting your abs throughout the entirety of this movement to get the most out of it. Make it an effort to keep your back and butt flat throughout the whole movement.
Perhaps the most popular exercise on this list; pushups are a basic bodyweight exercise that helps to tone and strengthen your upper body.
They primarily work the triceps, pectoral muscles, and shoulders.
There are a lot of variations of pushups that you can do as well making them perfect for both basic and advanced levels.
How to: Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs. Lower your body until your chest nearly touches the floor. Pause, then push yourself back up. Repeat.
7. Tuck Jumps
High-Intensity Interval Training is a great form of exercise for weight loss.
The tuck jump is another exercise that would fit under this category.
It is designed to force you to use maximum effort to jump as high as possible and implements short bursts of power repeatedly.
This makes it great for increasing heart rate and metabolism to aid in weight loss.
How to: Start by standing with your feet a little less than shoulder-width apart. Get into a squat position but stop halfway from your legs being 90-degrees. From here Explode through your legs into the air. When in the air, bring your knees up as much as you can to your chest and then land softly and immediately descend back into a half squat before repeating.
Dips can be performed on a chair or another piece of furniture and serve as a great exercise for toning your arms.
I would also categorize them as a form of functional training.
Functional training makes your movements more efficient and thereby lessens the likelihood of tweaking something because the correct muscles weren’t being recruited or targeted.
How to: Stand in front of a chair and turn your back to it. Sit down on the edge of the seat and place your hands behind you. Make sure your hands are shoulder-width apart. From here, lift your lower body off of the seat and extend out ahead of you so that only your arms would be on the chair. Then slowly descend down until your arms are at a 90-degree angle and then lift your body back up through your arms. Contract and squeeze your triceps at the top of the movement before immediately descending back down again. Make sure to not bring your arms lower than 90-degrees to avoid injury.