If you want to lose weight fast and don’t have access to a gym or equipment, you can still do effective exercises at home that can help you burn calories and fat. Here are some of the best exercises for weight loss that you can do at home, along with a sample 5-minute workout plan.
Squats
Squats are one of the simplest and easy exercises to lose weight fast at home as they can increase your metabolism by targeting the larger muscles of the legs and glutes¹ . Squats also help you tone your lower body and improve your posture.
To do a squat, stand with your feet shoulder-width apart and your arms by your sides. Bend your knees and push your hips back as if you were sitting on a chair. Keep your chest up and your core engaged. Lower yourself until your thighs are parallel to the floor or as low as you can comfortably go. Then, press through your heels and stand back up. Repeat for 15-20 reps.
Push-ups
Push-ups are also one of the best easy exercises to lose weight fast at home. They work out your core muscles, back, chest and arms (triceps and biceps). Push-ups also strengthen your upper body and improve your stability.
To do a push-up, start in a plank position with your hands slightly wider than your shoulders and your feet together. Keep your body in a straight line from head to toe and don’t let your hips sag or pike up. Bend your elbows and lower your chest until it almost touches the floor. Then, push yourself back up to the starting position. Repeat for 10-15 reps.
If you find regular push-ups too hard, you can modify them by placing your knees on the floor or doing them against a wall.
Running
Running is also one of the best easy exercises to lose weight fast at home. It can help you burn about 100 calories per 5 minutes, depending on your pace. Running also boosts your cardiovascular health, mood, immune system and blood sugar regulation¹.
You can run around your home, at your lawn or patio, or even in place in your living room. Just make sure you have enough space and wear comfortable shoes. Try to run at a moderate to high intensity for 5 minutes, or alternate between sprinting and jogging for shorter intervals.
Interval Training
Interval training involves performing a series of exercises in short bursts, followed by relatively short rest periods². It can help you burn more calories and fat than steady-state cardio, as well as increase your metabolism, endurance and oxygen consumption²³.
You can do interval training with any exercises that raise your heart rate, such as jumping jacks, burpees, mountain climbers or skipping rope. The key is to go as hard as you can for each interval, then recover for a few seconds before moving on to the next one.
A sample interval training workout could look like this:
- 30 seconds of jumping jacks
- 10 seconds of rest
- 30 seconds of burpees
- 10 seconds of rest
- 30 seconds of mountain climbers
- 10 seconds of rest
- 30 seconds of skipping rope
- 10 seconds of rest
Repeat this circuit twice for a total of 5 minutes.
A 5-Minute Workout Plan for Weight Loss at Home
If you want to try a quick and effective workout for weight loss at home, you can combine some of the exercises mentioned above into a 5-minute routine. Here is an example:
| Exercise | Duration | Reps |
|---|---|---|
| Squats | 1 minute | 15-20 |
| Push-ups | 1 minute | 10-15 |
| Running | 1 minute | N/A |
| Interval Training | 2 minutes | N/A |
Do each exercise for one minute with minimal rest between them. For the interval training, follow the sample circuit above or choose any four exercises that you like. Try to perform each exercise with good form and intensity.
This workout plan will help you burn calories and fat, build muscle and strength, and improve your cardiovascular fitness in just 5 minutes. You can do it once a day or several times a week, depending on your goals and schedule.
However, remember that exercise alone is not enough to lose weight fast. You also need to follow a healthy eating plan that suits your needs and preferences. Aim to eat a balanced diet that includes a variety of whole foods, such as fruits, vegetables, whole grains, lean protein, healthy fats and water. Avoid or limit processed foods, added sugars, alcohol and trans fats.
Also, make sure you get enough sleep, manage your stress levels and stay hydrated. These factors can affect your weight loss progress and overall health.
Summary
Losing weight fast with exercises at home is possible if you choose the right exercises and do them with intensity and consistency. Some of the best exercises for weight loss at home are squats, push-ups, running and interval training. You can do them separately or combine them into a 5-minute workout plan that will challenge your body and boost your metabolism. However, don’t forget to also eat a healthy diet, get enough sleep, manage your stress and stay hydrated for optimal results.
