Weight Loss Exercises To Do at Home and their Benefits

Medically Reviewed By DR. RASHMI GR , MBBS, Diploma in Diabetes Management May 20, 2024

Exercise is crucial for overall health, it also plays a vital role in weight loss. By incorporating physical activity into your daily routine, you burn calories, boost metabolism, and build muscle mass, contributing to shedding pounds and keeping them off. Let’s explore some simple weight loss exercises to do at home without expensive gym equipment or costly subscriptions.

Benefits of Exercising For Weight Loss at Home

Exercising at home offers a wealth of benefits:

  • Convenience: No more squeezing workouts into a busy schedule or battling rush hour traffic.
  • Affordability: Ditch the gym fees and invest in a yoga mat or some resistance bands – that’s all you may need to get started.
  • Privacy: Feel free to sweat it out in your pajamas without feeling self-conscious.
  • Customization: Design workouts that target your specific goals and fitness level.
  • Flexibility: Fit quick bursts of exercise throughout your day or schedule longer routines when it suits you.

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Weight Loss Exercises You Can Do at Home:

Weight Loss Exercises You Can Do at Home:

Let’s look at the different types of exercises you can do at home to achieve your weight loss goals.

Jumping jacks:

A classic for a reason! This full-body exercise gets your heart rate up, and helps reduce cortisol levels in the body which eventually helps in managing weight.

This exercise engages multiple muscle groups at once, including your legs, core, arms, shoulders, and back. This provides a well-rounded workout that helps build strength and improve coordination.

Jumping rope:

A fun and high-impact exercise that works your entire body, improving coordination and agility while burning calories. As per Crossrope, a 70 kg person will burn about 100 calories in 10 minutes of jumping rope at a moderate pace.

Skipping rope requires focus and coordination, improving your overall balance and agility. This translates to better performance in other activities and a reduced risk of falls. Unlike bulky gym equipment, your jump rope fits in your backpack, making it perfect for workouts anywhere, anytime. Plus, it’s surprisingly fun! You can find different skipping techniques and even jump rope challenges online to keep things interesting.

High knees:

High knees is one of the best exercise for weight loss at home for male. This dynamic exercise elevates your heart rate while strengthening your core and legs. As per Vinmec, it burns 240 to 355.5 calories in 30 minutes. High knees primarily target the major muscle groups in your lower body: quads, hamstrings, calves, glutes, and hip flexors.

As you repeatedly drive your knees up, you challenge these muscles, including your core, to contract and work hard. Research from NCBI suggests that exercises similar to high knees, such as running in place while contracting the abdominal muscles, can help improve posture. This is likely because core activation strengthens the muscles that support your spine and helps maintain proper alignment.


The ultimate fat-burning exercise, burpees combine a squat, push-up, and jump into a single explosive movement. Similar to high knees, burpees can be considered a form of HIIT exercise. The bursts of activity followed by short rest periods elevate your metabolism even after you’ve finished your workout, leading to continued calorie burning throughout the day. This exercise works for multiple muscle groups at once, including your legs, core, chest, shoulders, and back. Some research by NCBI suggests that bodyweight exercises may help reduce blood pressure in women.

Jogging/running in place:

No need for a treadmill! Jog or run in place to elevate your heart rate and burn calories. As per WebMD, running burns twice as many calories as walking. Studies by NCBI suggest that running may be more effective than other activities like walking in reducing visceral fat, a type of belly fat linked to several health risks. Running can influence hormones associated with hunger and satiety, potentially reducing overall calorie intake.


This mind-body practice combines physical postures (asanas), breathing exercises (pranayama), and meditation for a holistic approach to fitness. Yoga improves flexibility, strengthens your core, and promotes relaxation, all of which can contribute to weight loss.

Yoga also emphasizes mindfulness and awareness, which can translate to your eating habits. By practicing mindful eating, you become more attuned to your body’s hunger and fullness cues, leading to better portion control and reduced calorie intake.

Dance Fitness Routines:

Dancing is one of the best exercise for weight loss at home for female. Dance fitness routines come in various styles, from Zumba to Bollywood dance, offering a high-energy workout that improves coordination, cardiovascular health, and can contribute to weight loss while having fun. Have you ever wondered how it’s so much easier to dance for an hour than exercise? one. Well, if you feel the same, then you’re in luck. According to PubMedCentral, you may be able to burn 300-900 calories with an hour of high intensity zumba.

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Exercise for Weight Loss at Home for Female

Losing weight can be trickier for women due to hormonal fluctuations and body composition differences compared to men. Women tend to have naturally higher body fat percentages than men. Muscle burns more calories than fat, so building muscle mass can aid weight loss. Home workouts are a fantastic option for weight loss. Here’s a breakdown of some exercises for weight loss at home for female and why they’re effective:

  1. Squats: This is a simple exercise at home for weight loss. These work your core and lower body, burning major calories. You can modify them to make them easier or harder depending on your fitness level.
  2. Planks: These isometric exercises hold your body in a high push-up position, strengthening your core and shoulders.
  3. High-Intensity Interval Training (HIIT): This involves alternating short bursts of intense exercise with periods of rest. It’s a great way to burn a lot of calories in a short amount of time. You can use bodyweight exercises like jumping jacks, burpees, or high knees for HIIT.
  4. Lunges: These target your legs and glutes, helping to tone and strengthen them.
  5. Push-ups: A classic exercise that works your chest, shoulders, and triceps. You can modify them to be easier on your knees by doing them on a wall.

Remember, a balanced approach is key. Combining cardio exercises that burn calories with bodyweight exercises that build muscle will help you lose weight and tone your body.

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Weight Loss Exercise for Male at Home

The following exercises are all excellent weight loss exercise for male at home looking to improve their fitness! Here’s a breakdown of how they can specifically benefit men:

  • High Knees: The high knee motion engages your core for stability while strengthening your quadriceps. High knees require quick footwork and coordination.
  • Planks: Planks are a classic core exercise that targets your entire abdominal region, including the rectus abdominis (six-pack), obliques, and lower back. A strong core is also essential for good posture.
  • V-sit Crunch: The V-shaped movement works both your upper and lower abs, leading to a more sculpted core. Engaging your core throughout the movement strengthens and stabilizes your core.
  • Squat Jumps: The explosive jumping motion helps to build strength and power in your quads, glutes, and hamstrings. Squat jumps translate well to activities that require explosive power like jumping, sprinting, and changing direction quickly. Burns calories: Similar to burpees, squat jumps are a high-intensity exercise that burns a lot of calories.
  • Bear Crawl: Engages your core, shoulders, chest, back, quads, glutes, and hamstrings for a complete body workout. Maintaining a flat back and engaged core throughout the bear crawl strengthens your core. The bear crawl challenges your shoulders, hips, and ankles to move through a full range of motion, improving overall mobility.

Bonus Tip:  For an extra challenge, perform these exercises in a circuit. Do 30 seconds of each exercise with minimal rest in between, then repeat the entire circuit 2-3 times. Aim for 3-4 workouts per week and watch the pounds melt away!

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Sample Weight Loss Exercise Plans at Home:

Now you’re equipped with a variety of exercises to conquer your weight loss goals at home! But how do you put it all together? Here are some exercise plan at home for weight loss to get you started:

Beginner Plan (2-3 times a week, 20-30 minutes):

  • Warm-up (5 minutes): Light cardio like jumping jacks, high knees, or jogging in place to get your blood flowing.
  • Cardio (10-15 minutes): Alternate between high-intensity exercises (jumping rope, burpees) for 30 seconds with rest periods (30 seconds). Your movements might not be perfect yet, but they are still better than not doing anything to get your heart rate up!
  • Strength Training (10-15 minutes): Perform 2 sets of 10-12 repetitions of bodyweight exercises like squats, lunges, push-ups (modified if needed), and planks.
  • Cool-down (5 minutes): Gentle stretches to improve flexibility and prevent soreness.

Intermediate Plan (3-4 times a week, 30-45 minutes):

  • Warm-up (5 minutes): Similar to the beginner plan.
  • Cardio (15-20 minutes): Perform longer intervals (45 seconds) of high-intensity exercises with slightly shorter rest periods (20 seconds).
  • Strength Training (20-25 minutes): Increase the number of sets to 3 and repetitions to 12-15 for bodyweight exercises. Consider adding variations like single-leg squats or incline push-ups.
  • Core Work (5-10 minutes): Add exercises like bicycle crunches, Russian twists, or planks with leg raises to target your core.
  • Cool-down (5 minutes): Similar to the beginner plan.

Advanced Plan (4-5 times a week, 45+ minutes):

  • Warm-up (5 minutes): Similar to the previous plans.
  • Cardio (20-25 minutes): Perform high-intensity interval training (HIIT) with even shorter rest periods (15 seconds) to push your limits.
  • Strength Training (25-30 minutes): Incorporate advanced bodyweight exercises like pistol squats, diamond push-ups, or try using light weights or resistance bands to increase intensity. Aim for 3 sets of 15-20 repetitions.
  • Cool-down (5 minutes): Similar to the previous plans.

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Weight Loss Tips to Exercise at Home

Starting a home workout routine can come with its own set of challenges. Here’s how to tackle some of the most common ones:

  • Lack of Motivation: Find a workout buddy (virtually or in-person) for accountability! There are also tons of free fitness apps and online communities to keep you inspired.
  • Limited Equipment: Bodyweight exercises are incredibly effective, and household items like water bottles or cans can be used as makeshift weights.
  • No Time: Split your workout into shorter bursts throughout the day. Even a quick 15-minute routine can make a difference!
  • Customization is Key: Listen to your body and adjust the intensity, duration, and exercises based on your fitness level and goals.
  • Start Slow and Gradually Increase Intensity: Don’t jump into advanced workouts too quickly. Gradually increase the difficulty over time to avoid injury.
  • Focus on Proper Form: This ensures you target the right muscles and reduces the risk of injury. If an exercise feels uncomfortable, modify it or take a break.

Remember, consistency is key. Your exercise schedule for weight loss at home can vary depending on various reasons. Take that first step towards a healthier you, and watch the results unfold!


Shedding pounds and building a stronger you is totally achievable at home. You now know various at home exercises – cardio, strength training, yoga, Pilates, and dance. A healthier, fitter you is just a workout away.

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FAQ’s (Frequently Asked Questions)

What are some simple exercise at home for weight loss?

You can start with simple bodyweight exercises that require no equipment! Squats, lunges, planks, and push-ups (modified if needed) are all great options. Aim for 2-3 sets of 10-15 repetitions, 3 times a week. Gradually increase the difficulty or duration as you get stronger.

What is an ideal exercise schedule for weight loss at home?

Consistency is key for weight loss! Aim for at least 30 minutes of moderate-intensity exercise most days of the week. You can design a schedule that fits your needs, but here’s a general suggestion:
– Monday, Wednesday, Friday: Cardio and core exercises
– Tuesday, Thursday, Saturday: Strength training exercises
– Sunday: Rest or active recovery (light yoga, walking)

Can I do exercise to weight loss at home?

Absolutely! There are many exercises you can do at home to burn calories and promote weight loss. Some effective options include jumping jacks, jumping rope,planks, and push-ups .

What are some weight loss exercise for female at home?

Cardio, strength training and core focused exercises are great for females to do at home..

Last Updated on by Dr. Damanjit Duggal 


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