Beginner Workouts To Lose Weight At Home

These are the types of workouts we build for our busy Online Coaching Clients, and I’m pumped to share it with you today! 

I’m going to take you through a basic home workout today that can be completed anywhere – in your house, apartment, out at a park, in your basement, on the moon, wherever.

Before you start, don’t forget to do a Dynamic Warm-Up – Make sure to get your heart rate pumping and get your muscles warmed or you’re just asking for injury.

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You can run in place, jump rope, do a few push-ups, pedal on a stationary bike, do some punches and kicks, jog up and down your stairs, and/or twist and swing your arms and legs to get them moving!

You don’t build muscle when you’re exercising, you build muscle when you’re resting, so try not to do a strength training routine (of the same muscle groups) two days in a row.

In addition to checking out our Online Coaching Program, make sure you download the worksheet for this workout by joining the Rebellion (our free online community)!

Best Exercises To Lose Weight At Home

As laid out above in our Beginner Bodyweight Workout video, there are some key movements you can work on to help you get started strength training! 

If you are looking for even MORE bodyweight exercises you can use in your workouts, make sure to check out our mega-resource:

Note: We have helped hundreds of 1-on-1 Coaching clients get started with strength training and other awesomeness – but EVERYBODY starts with bodyweight training like these movements and this workout!

Minute Beginner Workout For Weight Loss

After all, one of the Rules of the Nerd Fitness Rebellion is “you can’t outrun your fork ” and you can’t out-train a bad diet!

This means if you don’t ALSO fix your relationship with food, then all the exercise you do won’t help you get in shape.

We’ve actually developed our own 10-level nutrition system and mindset blueprint in Nerd Fitness Prime, but let me break this down into some basics:

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You can download a Free 10 Level Diet Guide too when you join the Rebellion and sign up in the box below:

If you need help figuring this all out, or you just want your own Yoda to tell you what to do, you’re in the right place!

We’ve been helping busy people like you train at home and make better food decisions without hating life! It’s our 1-on-1 Online Coaching Program, and it might be a great fit for you.

At Home Bodyweight Workout To Build Muscle And Lose Weight

I also have MULTIPLE options for you to take for your next step too. Pick the option below that best aligns with your goals and timeline:

1) If you want step-by-step guidance on how to lose weight, eat better, and get stronger, check out our killer 1-on-1 coaching program:

2) If you want a daily prompt for doing workouts at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Beginner Weight Loss & Workout Plan To Lose 20 Pounds

Sign up in the box below to enlist and get the Beginner Bodyweight Workout sheet so you can print out the sheet and train at home!

PHOTO SOURCES: Four Bricks Tall: “Follow or follow not. There is no follow for follow.” and “Morning run with the Fitbit“, Ekaterina Minaeva © 123RF.com, parilovv © 123RF.com.Did you know that the most common reason people fail with weight loss at home is simply a lack of interest? Your chances of weight loss success and achieving better fitness at home are going to be improved if you pick a training style that feels good for your body and that you like doing.

Keep on reading further to understand some of the best exercises you can do to lose weight at home, even if you don’t have much time to dedicate at all.

How To Lose Weight Without Going To A Gym. Here Are 9 Healthy Shortcuts

Instead of me telling you why you should be making the most of your workouts at home, here’s some experts and what they have to say:

“Rather than paying for a gym membership, you could choose to pay for a few streaming services or follow along with YouTube videos! This can save you money and offer more variety in workouts so that you don’t get bored. If you are looking to save money, there are manyfree home workout options!” Macy Sarbacker, macymichelle.com

“You’ll get less out of your workout and are more likely to quit if you don’t enjoy going to the gym. There is nothing wrong with feeling self-conscious or uncomfortable while exercising in front of others. It’s easier to focus on your workout when you don’t have to worry about what other people are doing. You’ll look forward to your home workouts and put in more time if you enjoy it and don’t feel judged for doing it.” Jake Dickson, Certified Personal Trainer (CPT-NASM) & Contributing Editor at BarBend

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I have a full gym in my garage, so can speak to the benefits of working out at home. First, you save time in going to the gym and never have to wait for equipment. Also, it is great if you have young kids because you can put them to bed and then go train and not worry that the gym is going to close. My gym is always open so I can also train on holidays. Robert Herbst, 19x World Champion at w8lifterusa

You can use the power of routine and behavioural cues like changing into your workout clothes right after work to make working out an automatic part of your day more easily than if you had to travel to a second location to do it. Caroline Grainger, ISSA Certified Personal Trainer at FitnessTrainer

“Search for quality full-body workouts. You’ll find out that your bodyweight is more than enough to keep your muscles strong and healthy. Consistency is the key.” Corey Lewis, Co-Founder & CEO at 1and1 Life

Best Cardio Workouts For Weight Loss

It’s possible that your body isn’t what it used to be and jumping, cold, into intense exercise is no longer safe and the best exercise plan for weight loss should include activities that will keep you injury free. Warm up your body with some low-intensity activities to help increase your range of motion, improve your balance, and help establish this ritual at the start of your routine.

A fantastic low-intensity approach is yoga. Yoga has been linked with weight management because it helps improve flexibility, making daily tasks easier without straining muscles and joints while making weight loss workouts possible even if injuries exist already.

In addition, it’s a tremendous start-level activity for those wanting to lose weight because it focuses on mobility, stability, and range of motion solely using your body weight.

Easy Workouts For Beginners

Alternatively, calisthenic workouts are simple strength training exercises that can be done without any equipment. They’re perfect weight loss workout routines for beginners because they are easy on muscles while still giving you fantastic weight loss results. This routine also doesn’t require much space, so it’s possible even in small apartments.

Cardio exercises or aerobic exercises are great for weight loss because they help burn calories while improving cardiovascular health, which can reduce the risk of conditions such as heart disease in the future. It’s perfect for people who want to gradually lose weight without putting too much strain on their bodies.

If you’re not sure where to start, a simple approach you can follow is staying under your Maximum Aerobic Function (MAF). To work out your MAF, subtract your age from 180. If you’re 35 years old, this gives you a MAF of 145 beats per minute (bpm).

Full Body Workouts For Weight Loss (& Other Tips)

If you’re an exercise veteran and want to try something that will help weight loss at home and test your fitness levels, then high-intensity interval training (HIIT) could be the thing for you. This type of workout involves short bursts of intense activity alternated with periods of rest or lighter activities. It’s a fantastic method to increase your heart rate and give you a rush of endorphins. Here is a HIIT workout that takes little time:

Finally, don’t forget to cool down with some foam rolling or light stretching. You can get 9 more at-home workouts you can do without equipment here.

If you spend a lot of time at your desk or in sedentary positions, you might need to start your at-home exercise journey with a little more assistance. If you fit this description, the best exercises for weight loss at home will be using chairs, tables, benches or other furniture around your house to regress exercises and keep you safe. There’s no need to spend money on exercise equipment at home when you can do this list of exercises using just the furniture around your house.

Minute Bodyweight Workout For Weight Loss

Chair exercises and other movements using furniture are excellent weight loss workouts because they can be done anywhere, so if you travel or have to work late, these weight loss exercises can fit into your schedule without any problems. You don’t need equipment either, which means that even if buying weights is not an option right now, you can still get healthy weight loss results by doing some easy arm and leg strengthening basics only using what is available to you.

To lose weight at home, you must focus on incorporating healthy eating habits