How To Exercise And Lose Weight At Home – Burn Calories Without Gym

So you want to start the workout and lose weight, but don’t want to spend hours in the gym. If you are wondering what exercises you should do at home that will burn a lot of calories and how you should do them. In this text, you will find exercises that are most effective for losing weight and you can do them in your home.

Some things you should know if you just start working out

Before we get into exercises, there are some things you should know when you work out.

First thing you should know is regarding motivation – there will be days you don’t want to work out and just want to lie in bed all day, but when those days come, do something active (go for a walk or relaxing ride the bike) just activate your body for that day. Also, the important thing is to find some “inner reason” that will stand the test of time and give you the motivation to exercise even if you feel you don’t want to.

The next thing is about your progress The results of your exercises may come later than you expected but try to remain consistent with your exercises. If you don’t get any results after 4-5 weeks, it’s time to re-evaluate everything you are doing because you should get some results after a month. Don’t compare yourself to others especially with exercising and results, everybody is different and if you have to compare yourself with somebody, it has to be you from the day before that is the best way to not give up on your exercising.

The last thing you should know about is the rest – Take time to rest and to repair your muscles, maybe you want to lose weight fast but remember that nothing happens overnight and if you don’t rest, you are more likely to quit your exercising.

Exercises that help you lose weight

These exercises help you lose weight because they target multiple muscles, get your breathing rate high, and burn calories. Don’t forget to warm up before doing this exercises.

Lunges – We do lunges almost every day (when we tie shoes). This exercise helps you strengthen your muscles around the knee and also works your glutes, hips, quads, hamstrings.

How to do lunges – Stand tall with feet hip-width apart and place your hands on your hips. Take a step forward with your right leg keeping your spine tall lower your body until your thigh is parallel with the floor forming a 90-degree angle (your knee stays behind your toes. You are not going forward, you are going down). Repeat the same with other leg.


Jumping jacks – This is a great exercise and you can do it almost anywhere. Just to mention most people can do jumping jacks safely but if you have joint issues, muscle injuries or some health concerns you should check with your doctor before starting to do them.

The faster, the better – this is the exercise that you should fast because that’s when it’s most effective, but first learn how to do it properly.

How to do jumping jacks – Stand with your legs straight and your hands to your sides. Jump up and spread your legs a little wider than the hip-width apart while bringing your hands above your head. Jump again lowering your hands and bringing your legs together (returning to starting position).

Burpees – one of the most effective exercises for burning calories and weight loss because when you want to lose weight you need to activate as many muscles as you can and there is no better exercise for that than burpee.

How to do burpee – stand with your feet shoulder-width apart. Start lowering your body until your hands rest on the floor also shoulder width apart then kick your legs backward (push up position) and do push up then quickly reverse your movement and do the jump when you stand.

Mountain climber – start on your palms and toes (push up position or full plank position) move up your right leg toward your chest and then back to the floor then do the same with left leg.

You should pay attention to your nutrition.

Remember, these are not magic exercises which you can do a few times and hope you will get results. Pay attention to what are you eating because if you eat cheeseburger and milk shake after exercising, you are not getting results you want.

If you are a beginner or you want to exercise after a long period of inactivity, there are some things you should do and some things you shouldn’t do:

Things you should do:

  • Take lots of time to warm up – you don’t want to get injured because you didn’t warm up.
  • Keep training sessions short to begin with
  • Start off at a lower intensity – again if you start immediately with high intensity because you risk getting injured and also if you feel if it’s too hard you maybe won’t exercise the next day.
  • Dedicate time to improve your nutrition – because without proper nutrition you will get results much harder.
  • Listen to your body – If you feel pain, you should take a break or stop the session.

Things you shouldn’t do

  • Try to recreate workout you did months ago

How much time should you exercise daily?

This is different for everyone so don’t copy anyone, just ask for help from friends or someone who exercises regularly.

If you are a beginner and wondering how much time you should do every exercise I recommend doing it in short intervals (for example you are doing jumping jacks do it for 20 seconds then have 10 seconds rest). You should do between 3 and 8 rounds of every exercise before taking a minute break and go to next exercise (if you do 1 or 2 rounds that is fine. Don’t get injured trying to do everything at once adjust it to yourself.)

Start exercising today

These are just a few exercises that require little space and these exercises are also very effective with burning calories and weight loss, but these are not magic so pay attention to your nutrition and you will see results quickly.

If you have questions or some exercises that helped you and want to share with other people, I would like to hear them down in the comments.

2 thoughts on “How To Exercise And Lose Weight At Home – Burn Calories Without Gym”

  1. Hey there,

    Nice post. I like how it isn’t too long but it also isn’t too short at the same time. I got all the information that I wanted to find. I also had no idea that tying our shoes was a lunge! You totally just changed my perspective on how I tie my shoes.

    I also love doing jumping jacks, they are so fun and are a great cardio workout. The only thing that I like more than jumping jacks is jumping rope. I find that jumping rope is a better cardio exercise to do and it’s much better on your joints than running is, and burns twice as many calories too!

    Thanks for taking the time to write this article.



  2. Max thanks for your comment. You are right about jumping rope and I can’t recommended it enough. Jump rope is my current main exercise because it burns so much calories and is so much fun.

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