The Perfect Home Workout to Help You Lose Weight
Home workouts to lose weight can be a brilliant way to help you achieve your goals, enabling you to get in shape without even having to leave the house.
However, if fat loss is your goal, it’s important to bear in mind that this can be a difficult goal to achieve – and, importantly, it will certainly take time to achieve. There is a difference between losing weight and getting fit, and, in many cases, if you are getting fit, you may even gain a little weight as your body’s muscle mass increases. The sweet spot is to try and preserve or even gain muscle while losing as much body fat as you can.
Likewise, not all exercises will work for everyone – we are all built differently, and our body types will respond to each workout in dissimilar ways. If you’re new to fitness, it might take a bit of trial and error to discover what works best for you and your body, but we’ve put together some core home workouts to burn fat which should provide you with a good place to start.
Similarly, as with all types of exercise and workouts, consistency is key. You need to be committed and dedicated if you want to realistically achieve your fitness goals – and working out only once in a blue moon definitely isn’t going to help you achieve your goals.
However, if you’re ready to put in the hard work, sweat, and perseverance you need to make your target a reality, then read on for some of our favourite home workouts for weight loss!
Warm-Up – Running
Running is a simple and easy way to burn calories and lose weight – and it’s also a great way to incorporate cardio into your home workout for weight loss! A treadmill offers the perfect way to achieve this, and by the time you’ve finished your run, your muscles will be warmed up and ready to move onto strength training.
If you really want to push yourself, try increasing the incline on your treadmill and run uphill. Not only will this make the workout more challenging, but it will also help to tone your legs and engage your core.
We recommend: Jogging for 20 minutes for beginners, running for 20 minutes for intermediates, or a HIIT treadmill workout to really feel the burn!
Lunges are a great bodyweight exercise for losing weight and stretching out the muscles of the lower body. They are also ideal for beginners and those just starting out in the world of fitness. When combined with other home workouts for weight loss, they make a great addition to your fitness routine.
From a standing position, take a big step forward with your preferred leg and lower the position until your knee is bent at 90°. Lower the other knee and if possible, create a 90° angle with both knees. Return to the original position and repeat. Alternatively, step forward with the other leg and repeat to perform a walking lunge.
We recommend: 8 repetitions per leg for beginners, or 30 if you really want to push yourself!
The classic press-up has long been a staple of countless workout routines – and that’s because it works! Another bodyweight exercise, press-ups are proven to help strengthen the core, stabilise muscles, and promote weight loss.
Get yourself into an elevated press-up position. Lower your body until your chest is close to the floor, then push back up using your arms. Top tip –keep your elbows in line rather than letting them spread out to the sides as you perform the press-up.
We recommend: 10 repetitions per set.
Often called the beginner’s version of the barbell squat, the goblet squat is the perfect stepping stone to incorporate into a home fat burning workout. This exercise uses the whole body, making it great for those looking for an all-over fitness routine.
Stand upright and hold a dumbbell or kettlebell in both hands against your chest, holding the weight like a goblet. Lower your body into a squat while keeping your chest up, then push back up and repeat.
We recommend: 10 repetitions per set.
Turkish Get-Ups are great for burning fat, improving core stability, and focusing on strength in the shoulders and hips. For beginners, it’s recommended to practice these as bodyweight exercises first until you can confidently move on to include a kettlebell in your workout.
Starting with your right arm holding the kettlebell, roll onto your back and extend the right arm upwards. Bring the right knee up and place your right foot flat on the floor, extended away from the line of your hip. Push onto your right foot and prop yourself on your left elbow. Place your left hand on the floor and use your core to move into a seated position. Slide your left leg under your body and align it with your left hand. Shift into a lunge position and stand. Perform the steps in reverse, and you should be back to where you started. That’s one rep!
We recommend: 5 repetitions per arm.
Cool Down – Yoga
Yoga is brilliant for flexibility, but, by itself isn’t the best option for weight loss. However, including yoga in a wider workout routine will increase your overall healthiness, improve functional strength, and boost balance and stability. It’s also a great way to end a workout, ensuring you maximise the rewards of the exercise and promote healing.
We recommend: Ideally at least 10 minutes of concentrated yoga to end a session.
What You Will Need to Do This Home Workout
If you like the sound of these home fat burning workouts, we’ve also put together a quick guide to all the equipment and essentials you will need! The chances are that you will already have many of these pieces of equipment in your home gym, but if you’re just starting to build your home gym, these are all core pieces to consider.
Core essentials for strength training and functional fitness, dumbbells and kettlebells should both be key components of your home gym. They are also easy to store away between uses, making them ideal for smaller spaces and compact home gyms. We would also recommend investing in a sturdy, reliable weight bench to assist with the strength training aspect of your workout. Although not an essential, weight benches can help with a lot of exercises and will also open up greater freedom in your fitness routine.
If you’re going to splash out on any piece of gym equipment, a good-quality, durable treadmill is essential. While some people prefer to run outdoors, a treadmill offers a convenient way to smash your cardio targets from the comfort of your own home gym. A treadmill will also enable you to customise your workout to include specific programmes, speed, and incline, in keeping with the home fat burning workout we’ve outlined above.
Last but certainly not least, the right floor surface is essential for a safe workout. Exercise mats make a sensible addition to any home gym and they are also ideal for warming up and cooling down. What’s more, they are ideal for practising yoga as we recommended as one of our home workouts to lose weight.
With a little bit of trial and error, you should soon be able to develop the perfect workout routine to help you achieve your fitness goals. At home workouts to lose weight offer a great way to help you incorporate fitness into your daily life, giving you the flexibility and adaptability you need to help ensure you can stick to your routine.