I get it, you’ve gained weight and you hate it. Especially that friendly layer of fat around your waist that pops out when you wear a tight pair of jeans.
Well, you know what, that “friendly” layer of fat is just on vacation and its time you sent it packing.
It’s something you know you need to do, it may have taken you a while to get here but you’re here now because you’ve decided it’s time to do something about it and start losing weight.
Part of losing that weight is finding the best exercises that you can do to lose weight fast.
Chances are you’re either not ready to go to the gym yet for whatever reason, maybe you feel intimidated which I totally get, some of these exercises are actually quite unforgiving and you may not feel comfortable doing them in front of people you don’t know.
That’s why a lot of women and men stick to the machines at most gyms out of fear of embarrassment and not knowing what they are doing.
But that’s fine, because all of these exercises listed here are not only better than any exercise you could do on a machine (“gym” machine exercise are actually not very effective for weight loss), they are also exercises you can do at home with very little equipment.
With that being said what are the best exercise you can do at home to lose weight?
With so many different exercises using all sorts of fancy equipment it can be hard to know which are the best for losing weight.
Whether you have a few pounds of fat that you need off or it’s many more, exercise plays an important role in shifting weight in your weight loss journey.
Well, luckily there are some that are many exercises you can do at home that are ideal for weight loss.
How to choose the best exercises for weight loss
Not all exercises are going to be effective for weight loss.
What we mean by this is some will get you the results you want faster than others as they burn more calories during the movement and help create an increased calorie-burning effect in the hours following their completing if done correctly in a plan.
Generally when you are trying to lose weight the best resistance exercises you can do will be what’s commonly termed as compound exercises as opposed to isolation exercises.
It’s important to know the difference so you don’t waste your time.
Isolation exercises typically focus on one muscle or group of muscles whereas compound exercises target 2 or more muscles or groups of muscles at a time.
Examples of isolation exercises are;
- Bicep curls
- Leg extensions
- Calf raises
- Triceps extensions
- Glute Bridges/ Thrusts
- Lateral raises
Examples of compound exercises
- Clean and jerk
The more muscles you can hit in one move or exercise will give you the greatest chance of burning the most calories.
On top of that, any chance you get to involve the larger muscle groups of the body (your legs and upper back) will also help you to burn more calories during the exercise and lead to faster weight loss and body shape changes.
So what are the best exercises you can do at home to lose weight? Be warned you asked for THE BEST exercises to lose weight that you can do at home.
You might have done some of them before, I warn you, some are straight forward and some are complex but they are some of the best exercises you could do to get results.
While they may be hard, that’s exactly what makes them good for losing weight.
There are also some fun and challenging exercises here that will defiantly spice up your workouts.
The exercises you need to include for faster weight loss
We have split up and grouped the following exercises into two groups;
- 11 Equipment Needed (weighted)
- 11 Equipment Not Needed (bodyweight)
the 11 best Weighted exercises to lose weight at home
The following 11 exercises are arguably the best 11 exercises you can do that use weights to lose weight. As a rule, the more weight you lift the more calories you will burn doing that exercise. This is the reason why weighted exercises are generally better for weight loss, however the intensity and speed that they are completed at can affect how effective they are.
Remember that many if not all of these exercise can be done with either dumbbells, Kettlebells or barbells. So each exercise in theory has three versions of itself depending on what equipment you have.
Romainian Deadlifts are a great all over exercise that really hit your posterior chain muscles such as your hamstrings, glutes, erector spinae and trapezius. This will help you stand taller, correcting any posture issues you may have.
Not only is this a great calorie burner but Romanian Deadlifts will do you wonders in terms of shaping your booty.
Make sure you take your time to learn this exercise and really focus on keeping your torso position strong as the video example shows to protect your back.
Start light or with no weights until you master the technique. Done wrong this exercise is useless and very dangerous, done well and it’s up there as the very best.
2. Clean and press
Once you have mastered the Romanian Deadlift its time to move onto the clean and press. Its a simpler version of the Olympic clean and jerk.
It takes Deadlifts to the next level including even more muscles for an even bigger return on your time spent exercising.
3. Kettlebell swing American
Once again working the posterior chain this is another great exercise that will raise your heart rate and help improve your posture while promising to burn lots or calories.
If you don’t have a Kettlebell you can try to use a dumbbell though not as effective.
The movement pattern should be similar to the Romanian Deadlifts so once again spend time mastering that Deadlift.
Bring on one of my favorite dumbbell exercises.
What I love about the dumbbell snatch is that most people can get to grips with it plus it’s a super fun fasted paced exercise that targets many of the larger muscles groups.
5. Goblet squats
A simple progression of the bodyweight squat, the goblet squat adds weight and any weight increase will equal more calories burnt.
Squats should be a staple of your workouts if you want serious weight loss and fitness results, assuming you don’t have any reason why you cant or shouldn’t do them.
It’s a basic human movement that we should all be able to do. If you can’t squat you should take some time re-learn how.
6. Sumo high pull
A sometimes controversial exercise, the sumo squat to high pull or upright row can be lead to injury in some people.
If you feel pain or discomfort in you shoulder join while you do this exercise then stop, try with some dumbbells and pull a bit wider at the top of the pull to see if that helps or don’t pull as high.
If you still experience pain then leave it alone and move on to the next exercise. Shoulder injuries take a long time to heal so you don’t want to do something that can lead to one.
Otherwise its another effective exercise that works a lot of muscle groups which is perfect for weight loss.
Thrusters had to be in the list of the best exercises to do at home for weight loss.
A versatile exercise that can be done with a barbell, pair of dumbbells or a kettlebell, thrusters work a lot of muscles and get your heart pumping!
Try to sit deep in the squat and keep your chest high for the max effect.
8 Lunge to overhead press
This is a nice variation of the squat thrusters for similar metabolic effect try doing a lunge or split squat instead of the squat.
You’ll work slightly different muscles including more of your core while having the feeling you are doing a different exercise.
9. Burpee deads
At the top of the weighted exercise list we have deadlifts, and the top of the bodyweight is burpees, mix them and you get one hell of an exercise the Burpee Deadlift Combo!
Give it a try and see how you get on.
If you struggle to get down to the floor you can use a box or step to raise the position you do your deadlift from.
Some of my clients struggle to hold the dumbbells while jumping back so they take their hands off and put them on the floor for the jump back part.
10. Renegade rows
Two great exercises rolled into one, the plank and dumbbell row.
It works your shoulders, core and upper back muscles. Its especially great for your obliques as its an anti rotational exercise.
If it hurts your hands, use one dumbbell and place the other hand on the floor as you lift.
Too hard? Try the simplified version with our knees on the floor.
If you want to sculpt and define your thighs, glutes and core this is the exercise that will help you get there sooner.
Whether you have a barbell, dumbbells, a kettlebell or none, lunges can be done at all levels.
the best Bodyweight exercises to lose weight
Here are 11 exercise to lose weight that do not require any equipment that you can easily try today if you don’t have any weights at home.
They are in no particular order however the best first on the list.
Who doesn’t love a burpee?! I know I do, if you can do a burpee well, you know you are in good shape without mobility issues.
You really do need good upper body and core strength.
It’s amazing how many people struggle to get down to the floor, jump back and then get back up again.
If however this is you then there are a few things you can do to make it a lot easier.
- use a raised step or box
- jump with a wider stance
- step back until you get strong enough to jump
2. Walk out push up jump
It’s a big one, using your whole body to get down, walk out, do a push-up and then stand back up again the walkout exercise is a simple exercise that deserves a spot in the top exercise to do at home to lose weight.
Again such a simple exercise requires some good core and upper body strength. Cap this off with a jump or 180 jumps to make it more challenging.
If the push up slows you down too much then don’t be afraid to drop your knees or get rid of it altogether.
Some exercises are best done at speed, you want to be able to get around 5-6 in 30 seconds.
3. Push ups
A classic move that works your core and upper body muscles in your chest and arms.
If you want tighter toned under arms and chest then this is your staple exercise.
4. Squat jumps
Every HIIT routine needs squat jumps somewhere.
Adding a jump to your squat will instantly make it more intense. Your squads will burn more, you’ll get out of breath sooner and you’ll get more work done. Making you fitter and leaner.
Be sure to land with soft knees to avoid causing any injury to your joints.
5. Broad jumps
If you trust your balance and stability then these are worth adding to your routine.
Traditionally the broad jump was used to measure an athlete’s explosive power in their legs. Now it’s a nice little exercise in its own right.
Be careful not to over jump causing you to lose control of yourself. You want to be able to perform multiple reps under control rather than the biggest jump possible.
6. Skater jumps
A dynamic move that will get you puffing and maybe bring back days of your youth.
It’s a fun exercise to include in your workout plan.
7. Mountain climbers
Done fast they will work your abs and core muscles, done fast this exercise will lift your heart rate burning plenty of calories.
Mountain climbers are an ideal exercise to break up the harder and more demanding exercises.
Always to try keep your shoulders over or in front of your hands and your hips down.
If your top rides up your hips are likely too high and your shoulders have moved behind your hands.
8. Jumping lunges
Loved and hated by many dynamic or plyometric lunge jumps are quite taxing on your leg muscles. Do them for 30 seconds and you’ll understand why they are one of the best exercises for weight loss.
If you cant do them try doing jumping split squats instead or normal lunges. and build up to the jumps
9. High knees
High knees tend to be under rated as a bodyweight exercise.
No, they are not that difficult to do and they don’t work muscles like a squat would but do 30 – 60 seconds of these and try to keep your knees up for the entire time. Not easy!
They offer more of a cardio effect and should be done with other exercises to bring your heart rate up again.
High knees are good for tighter abs, calf muscles and thighs.
10. Squat thrusts/ plank jump ins
Plank jump ins are the lower portion of the burpee and are a fast-paced exercise that works your shoulders, arms, core and leg muscles.
Try to avoid letting your hips drop as you make contact with the ground when you jump in, instead engage your core and spring right back so no energy or tension is lost.
This will reduce the risk of injury to your knees while working your core even more.
11. Spider-man push ups
The spider-man or woman push up combines a push up with a spider-man plank that works your arms and chest in the push-up and your oblique muscles with each side crunch.
They are that hard that the lady in the demo video is struggling.
If you find them too difficult try doing them on your knees or breaking up the two moves.
So you do a push-up and then a spider-man plank, rather than doing the two in one combined move.
There you have it, the best exercises to do at home to lose weight, now what the heck do you do with them, do each one every day for the month? No, don’t do that unless you want to hate working out and possibly cause yourself an injury.
Instead try adding them to your current workout regime.
Don’t have a plan yet? We have plenty of workouts on this site for you to do that use these exercises. Click here and you’ll be taken to our workouts page. Most of the posts are workouts and will use these exercises and are designed to get you fit, toned and healthy fast.
Accelerate your weight loss
If weight loss is what you are desperately after then you need to look at your diet.
You didn’t just gain weight from not exercising, you gained it because you ate too much. Combine these exercises with a healthy balanced diet designed to help you lose weight.
Our 7 day challenge is free and is a great place to start. It includes a plan for the week designed to help keep your metabolism raised that includes these exercises plus a 7-day meal plan with recipes.
Keep up the good work.