How Can I Lose Weight Without Equipment At Home

We get it: when it comes to weight loss, it feels tough to even get started if you don't have access to a gym, home workout equipment, or even a set of dumbbells. Of course, as you probably know by this point, weight loss has a lot to do with your life outside of exercise, too; aspects like sleep and nutrition play key roles in getting after this goal. No matter how hard you work out, it's important to eat nutritious foods, like vegetables and protein-rich items, to see results. Exercise is only part of the equation.

If you're looking to lose weight without equipment, full-body and compound exercises are a great choice, said ACE-certified trainer Jennifer Nagel. They use multiple muscle groups at once. With more muscle engagement comes more calorie burn, she explained, because you use more energy when you're working more muscles. Also, the more lean muscle you build, the more calories you burn at rest.

I know what you're thinking: I'm here to lose weight, not build muscle! Actually, the two go hand in hand. When you gain muscle, you increase your resting metabolic rate (RMR), the number of calories your body needs at rest to perform basic functions (think: breathing) that keep you alive. Increasing your RMR means you burn more calories even when you're not exercising. And while lifting weights is typically the recommendation for building muscle, you can also increase your muscle and therefore improve your RMR through bodyweight exercises like the ones ahead.

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For bodyweight work specifically, aim to work out three to five days a week. Within each workout, try to complete high reps and sets of each exercise; three to five sets of 15 to 20 reps per exercise is a good goal, Sten Stray-Gunderson, MS, an exercise physiologist and trainer at Reach Outcome, said in a previous interview with . (Note that the exercises we have coming up aren't a full workout, but rather a selection of moves you can plug into your routine.)

Ahead, check out eight bodyweight exercises that, when done consistently and paired with a healthy diet, can help you reach your weight loss goals. Some moves work just about every muscle in your body (like burpees) while others target two or three key muscle groups at once; both will typically help you burn more calories than isolated moves like bicep curls and sit-ups.

This is important because, generally speaking, you have to burn more calories than you take in in order to lose weight. This can be done by burning extra calories through exercise or reducing your intake of calories, but the best way is to use a combination of both methods, said Jim White, RDN, ACSM-certified trainer and owner of Jim White Fitness and Nutrition Studios, in a previous interview with — hence the importance of combining your exercise routine with a nutritious diet.

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You'll also notice both strength training and cardio moves, because you'll ideally do both if you're aiming to lose weight. While the strength moves will help you build muscle, like we talked about above, the cardio will up your calorie burn and is good for your heart as well. With all of that said, let's get to it! Here are the best no-equipment moves that trainers recommend for weight loss.

The bear crawl is a resistance move that works your whole body, said Monica Straith, ACE-certified trainer and fitness lead at AlgaeCal. You'll hit your shoulders, chest, upper arms, back, core, and legs. You can do them front to back and side to side, Straith explained. The key is to keep your knees from touching the ground.

Push-ups work your chest, shoulders, triceps, and core, Nagel said. NASM-certified trainer Hannah Johnson added, I love my clients to get some push-ups in, even if they are modified, as they are a powerhouse exercise.

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This move pairs a bodyweight squat with a plyometric jump, said Sheri Saperstein, ACE-certified owner of Fire Up Fitness Studio. It works your entire lower body, core, stability, coordination, balance, and cardio.

You can never go wrong with this classic, said NASM-certified trainer Dilan Gomih. Squats are a great way to engage your lower body — and they also help to strengthen your lower body and core. Working multiple muscle groups like this is a great way to up your calorie burn in a short amount of time.

If you're looking to lose weight, burpees are a MUST! said NASM-certified trainer Melissa Walsh of Limitless Health and Fitness. The fast-paced movement will get your heart rate up and help you to burn more calories during your session. Be sure to modify your burpees to fit your fitness level; no matter what variation you choose, you'll be working your muscles.

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This move is going to hit several muscle groups at once — arms, core, legs, and glutes, said trainer Sarah Pelc Graca, NASM. It's essentially a half-burpee, she added, so it's a good modification if you're not up to the full burpee yet.

This cardio exercise comes with a variety of benefits, said ACE-certified trainer Lynell Ross: you'll improve your heart health and coordination while burning calories.

Lunges hit major muscle groups all around the body including your glutes, hamstrings, quads, back muscles, and abs, said ACE-certified trainer Bianca Grover of Bianca Grover Fitness. Because they split your base and require balance, this is a great way to push yourself without the weights.

Home Workout To Lose Weight Without Equipment

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Best Exercises At Home Without Equipment To Lose Weight