Top 9 Exercises for Weight Loss at Home - Fit Online

Top 9 Exercises for Weight Loss at Home without any Gym Equipment

Several studies have shown that over 70% of urban Indians are overweight. A recent survey also showed that along with increasing weight in urban cities, there is also increasing awareness, thanks to a rise in education and technology.

It’s estimated that almost half of overweight urban Indians attempt to lose weight every year. While nearly 40% of people want to lose weight but they are not taking any action toward their fitness goal, and the remaining 60% are making efforts to lose weight.

The survey has also revealed that looking good is one of the main reasons why urban Indians want to lose weight. Exercising is the second most common way to lose weight after dieting.

Yes, you are right, exercise is a must for overall health, stronger bones, improved moods, but many of us live in a busy life, which means there is no much time for exercise.

Must Read: Learn the best ways to add a Good Workout in your Busy Schedule by a Certified Personal Trainer

If you are also struggling to find a time to exercise daily, and planning to design your workout, then take a clue from these Top 9 Exercises for Weight Loss at Home. Some of the best exercises to lose weight always helps you to build strength, stamina, work on functional movements, and saves your lot of time as well.

Running Exercise at Home

1. Running or Jogging

One of the simplest and the best exercise for losing weight at home is running or jogging.

Running is an easy way to start with if you are a complete beginner. It is good for your overall health as well and doesn’t stress your joints.

Most experts suggest that a person of average weight burns about 100 calories in a mile of running. This number can go up if you weigh more, which means that your body needs to burn more calories to cover the same distance.

What’s more interesting about running or jogging?

Studies have found that it can help in burning harmful fat, also known as Belly Fat.

It’s easy to fit this exercise into your daily routine. You can simply add more steps to your day by taking a minimum of 10 mins of jog after every meal you eat. To get started, try to aim for 20-30 mins of a jog or running daily.

2. Jumping Jacks

When it comes to weight loss and overall health, jumping jacks are my personal favourite exercise. This simple exercise has some serious benefits, including toning of muscles, and boosting the cardiovascular system.

Jumping Jacks are an efficient full-body workout that you can do anywhere and anytime. They are great as they only require your body weight.

They are a fantastic way to burn calories, also improves your strength and stamina. It focuses on glutes, calf muscles, quads, abdominals, and shoulders.

Studies show that the number of calories you will burn depends upon your body weight. Up to 16 calories per minute for someone weighing around 120 kg.

As a beginner, you should aim for at least 50-100 jumping jacks in one set. Try this amazing weight loss exercise every day at home for the best results.

How to do Jumping Jacks?

  • Stand still with your legs together, arms at your side
  • Bend your knees and jump in the air
  • Then spread your legs about shoulder-width apart in the air, and stretch your arms out and over your head
  • Jump again and take your arms & legs to start position
Mountain Climbing Exercise for weight reduction

3. Mountain Climber

Constant switching of legs gets your heart rate up, which means it is good for your heart and lungs and leads to weight loss. Not only this, mountain climber exercise is known for building core and lower body strength, also a great workout for joint flexibility.

In this exercise, your need to engage your entire body means you’ll burn more calories in a short period of time. It is estimated that mountain climber exercise burns approximately 240 to 350 calories in 30 minutes.

Choose the pace of the movement based on your fitness level. If you are a beginner then perform this exercise at home slowly and in control motion. Try to aim for 50-100 reps in one set.

How to do Mountain Climbers?

  • Get into the Push-Up position
  • Engage your core by squeezing your stomach muscles
  • Lift one of your foot and take your knee forward in control motion
  • Now take back your leg is starting position
  • Repeat this with other leg

4. Burpees

There are a number of reasons why burpees should be your favourite exercise to do, especially while losing weight at home. You know hardcore athletes, and military forces have lots and lots of burpees in their training schedule.

It is one of the best calisthenics exercises which can improve your strength, endurance, and flexibility. Burpees can burn roughly 160 calories in just 17 minutes.

Remember it is a body weight exercise, bigger people will burn more calories in short period of time.

Take your time and perform them with proper form. Feel the burn in your core, chest, shoulders, and legs while doing burpees at home.

How to do Burpees?

  • Stand straight with feet shoulder-width apart and arms at your side
  • Immediately lower your back in a squat position and hands touching the ground in front of your feet
  • Then jump back and land in a plank position
  • Jump feet forward, back to squat position and then jump hard into the air, while taking your arms sideways.
  • Repeat these steps until your set completes
Push Ups for Strength and Muscle Gain

5. Push Ups

Push-Ups are beneficial for building upper body strength. They target your chest, shoulders, triceps, lower back, and core muscles.

Push-Ups are fast and effective exercise to build up strength and gain some muscles at home without any equipment, you just need an anti-slippery floor.

Some of you may wondering how can push ups help you in losing weight?

Cardio exercises burn more calories in a single training session, whereas basic strength training (push-ups and pull-ups) increases your muscle mass which burns more calories at rest. This means your body will burn calories even if you are sleeping or at rest. That’s why strength training helps you to lose weight fast and gain some muscles in a healthy way.

Learn How to Increase your Push-Ups Strength Every Day?

Please remember that exercises like push-ups and pull-ups are a functional exercise that works on stamina and strength of your body. Include these exercises as a part of your weight loss program, but not as a sole exercise.

One study has shown that doing just 10 minutes of strength training 3-4 times a week, increase your metabolic rate, which will burn an additional 120 calories per day.

How to do Push-Ups?

  • Put your hands (shoulder-width apart) on the ground and take your legs back parallel to the ground
  • Now bend slowly your arms and go down, try to touch your chest to the floor
  • Hold and feel the burn in your arms and chest, then come back to the starting position
Free Squats for great booty and legs

6. Squats

When it comes to your lower body strength and shape, free squats are the best exercise. If your form is good then squats help you build core strength, and entire lower body (which includes thighs, butts, and quads).

Performing this exercise not only helps you lose weight, but also makes you stronger in performing day to day tasks such as – climbing stairs, lifting weight, bending, walking, or running.

Adding free squats in your home workout plan can decrease the chances of injury. Studies showed that 75 kg (150 pounds) person can burn around 220 calories in 30 minutes of doing squats.

Start with 3 sets of 20-30 reps of free squats daily. This helps you gain some muscles and lose that extra thigh fat.

How to do Squats?

  • Take your arms Infront of your chest and legs hip-width apart
  • While keeping your back straight, and hips tight, bend your knees and hips lower until parallel to the ground
  • Feel the burn and come back slowly to the start
Lunges to Reduce Thigh Fat

7. Lunges

Lunges are premium way to get your booty in a perfect shape. It tones your quads, and glutes, while improving overall fitness.

This resistance exercise is known for packing muscles, and some strength. And as you know very well by far that packing up of muscles help you reduce your body fat by increasing your metabolism.

There are many different types of lunges, but basic forward lunge is the great one and also good for weight loss by targeting multiple muscles at a time.

Read: How to lose thigh fat and gain muscles?

Start with basic lunges, and try to aim for 15-20 repetitions in a single set. Make sure to warm up your body before performing lunges at home.

How to do Lunges?

  • Stand straight with feet hip-width apart
  • Place hands on your hips
  • Take your one leg forward in a control motion and keeping your back straight
  • Bend your legs and try to make a 90-degree angle
  • Feel the stretch and come back in starting position
  • Perform the same steps with another leg
Crunches - ABS workout at home and gym

8. Crunches

Crunches are a classic core exercise, which uses your body weight to achieve calories and fat loss. This exercise helps to strengthen abdominal muscles.

A strong core helps you to stabilize your upper body and posture. Crunches exclusively work on the abs and obliques. It doesn’t need any equipment and can be done anywhere.

Because of its beginner-friendly nature, you can add this exercise to your weight loss schedule. Standard crunches are done on floor, but you can do it on a softer surface to make it more comfortable.

How to do Crunches?

  • Lie down on the floor and fold your legs a little hip-width apart
  • Place your arms behind your head
  • Start raising your upper body multiple times
  • Repeat this slowly and in control motion

9. Russian Twist

Russian Twist is another great exercise for your abdominal and oblique muscles. It is a simple and effective way to tone up your core.

This exercise helps to burn belly fat and love handles. Various exercises can burn that extra fat around the abdominal area, Russian twist is my personal favourite one because of its rotating motion.

Try this exercise at home without any gym equipment, and see the great results in just a month or two. Do it for at least a minute or two in your daily weight loss workout schedule.

How to do Squats?

  • Sit on the floor and extend your feet out
  • Fold your hands close to your chest and start rotating
  • You can also choose to hold a lightweight while performing this exercise
  • Control the motion and try to make a mind to muscles connection
Fit Online Blog - Get an Online Personal Trainer Now


These are my top 9 exercises for weight loss and fat loss at home without equipment. Many other exercises may also help you to burn more calories in a short period of time.

If you want to live a healthier, fitter and happier life, you must spare some time for your body. Even half an hour of exercise daily can-do wonders for you.

But what if nothing works for you?

If that the case, then please don’t worry much about that, because Fit Online can help you to lose weight in a healthy way with personalized workout plans and nutrition plans. For more info get in live chat with us or visit Fit Online | Best Personal Fitness and Nutrition Training in India

Leave a Comment

Your email address will not be published. Required fields are marked *