How To Lose Weight By Workout At Home

Real talk: No matter how serious your fitness intentions, sometimes staying home to keep bingeing your new Netflix obsession is just sooo much more appealing than dragging your butt all the way to the gym. And, to be honest, you don't even need the gym to get in shape anyway.

Basically, all you need are some killer moves and a set of dumbbells to slay calories like woah. To find out what at-home moves are best for fat-burning from the comfort of your own home, we asked Noam Tamir, C.S.C.S., founder of TS Fitness in New York City for his faves. All you need is a pair of dumbbells.

This is an exercise that challenges the body's ability not to rotate, says Tamir. It's great as a warm up movement and can elevate the heart quickly to get into a fat burning zone. Start strong and you'll finish even stronger.

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How to do it: Assume a pushup position with your arms completely straight (A). Lift your left hand off the floor and touch your right shoulder, keeping hips stable. Place your left hand back down and touch your right hand to your left shoulder (B). That's one rep.

For scoring major fat burn,  plyometric exercises, which usually involve jumping, challenge your muscles to the max in short intervals. They're also your body's best friend. A plyometric exercise will get the heart rate into a fat-burning zone quickly through the use of the lower body, says Tamir. It also helps you develop power and endurance, he says.

How to do it: With your feet hip-width apart, lower your body until your knees are bent almost 90 degrees (A). Explosively jump your legs outward, and then immediately jump to bring them back to starting position (B). That's one rep.

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Doing a high plank with a dumbbell row will put the whole body under tension, says Tamir. It's a stabilizing and strength exercise that's great for burning fat.

How to do it: To start, get in the pushup position with your hands on small dumbbells, feet slightly wider than hip-width apart (A). Bend your right arm and raise the dumbbell to chest level. Slowly, return to the floor (B). Repeat with left arm. That's one rep.

This move works the largest muscles in the lower body in combination with a compound movement with the upper body, Tamir says. That makes it ideal for building muscle and losing fat. The best part? It's great for upping your bod's after-burn effect, where your body burns extra calories after you're done exercising to recover. 

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How to do it: Grab a pair of dumbbells and hold them next to your shoulders (A). Squat down until your thighs are parallel to the floor. Stand up and press the dumbbells directly above your shoulders (B). That's one rep. 

Teaming up a deadlift and a row is the perfect way to target the large posterior muscles in your body (a.k.a. score a sexy back for tank-top season). And the larger the muscles you engage, the more calorie burn you get for your buck, he says. Bonus: This move also puts your calorie burn into overdrive after your workout is complete, says Tamir. Score.

How to do it: With slightly bent knees, hold a pair of dumbbells with palms facing your thighs. Bend at your hips and lower your torso until it's almost parallel to the floor (A). Bend your elbows to pull both dumbbells to the side of your torso. Pause and slowly lower. Then raise your torso back to starting position (B). That's one rep.

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This move torches fat by pairing a compound movement of the lower body and a single movement of the upper body, targeting some of your biggest muscle groups, says Tamir.

How to do it: Hold a dumbbell with both arms in front of you, palms facing each other (A). Step backward with your left leg and lower your body into a lunge. At the same time raise your arms in front of you until they're parallel to the floor. Lower your arms and bring your left leg back to stand. Repeat with your right leg (B). That's one rep.

This move is the perfect addition to a HIIT (high-intensity interval training) workout to promote major fat burn, Tamir says. That's because it's great endurance training that seriously engages your core. Move fast, but make sure you keep the correct form to score the full bennies.

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How to do it: Start in the pushup position and bring your right knee towards your chest (A). Return to start and then repeat with the other foot (B). That's one rep.

This calorie burner is all about endurance. It's a great end to an exercise program and can be ideal for torching fat during a metabolic circuit, Tamir says. Plus, you'll score a tight butt and ripped abs.

How to do it: Hold a pair of dumbbells at your sides and stand with feet hip-width apart. Push your hips back and bring the weights slightly behind you (A). Then quickly thrust your hips forward and squeeze your glutes as you bring the dumbbells to shoulder height. Return to start (B). That's one rep.

Best Exercises To Lose Weight At Home

Macaela MacKenzie is a journalist who writes about women and power. She covers women’s equality through the lenses of sports, wellness, and the gender gap across industries and is the author of MONEY, POWER, RESPECT: How Women in Sports Are Shaping the Future of Feminism

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12 Best Protein Powders For Weight Loss In 2023, How Much Weight Can You Lose In A Week? 11 Reasons Your Weight Went Up Overnight 61 Healthy Breakfast Ideas For Weight LossIf you’re looking to slim down, it’s a good idea to zero in on burning body fat. Simply put, burning fat leads to weight loss because you’ll have less fat stubbornly sticking to your body. And while there are superficial benefits to having a lower body fat percentage — your jeans will fit more comfortably and muscles will appear more toned and defined — it also comes with big health perks.

Having a too-high percentage of body fat can lead to obesity, which comes with an increased risk of heart disease, diabetes, high blood pressure, and some types of cancer, according to the Mayo Clinic.

So what’s the difference between a fat-burning exercise and other exercises? It all comes down to intensity, says Len Kravitz, PhD, a professor of exercise science at the University of New Mexico in Albuquerque. “Exercise at a comfortable but challenging intensity for optimal fat burning, ” he says.

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Not sure how to quantify that idea of “intensity”? Try the talk test, as outlined by the American College of Sports Medicine: You should be able to maintain a basic conversation at moderate intensity, but just a few words will be manageable at a vigorous intensity.

The long-held idea is that by exercising at a lower than maximum effort, you’ll encourage your body to burn fat calories for energy, according to the American Council on Exercise (ACE).

Don’t get too hung up on that, though, since fat burning also occurs as a result of higher-intensity workouts, primarily because of what happens when the workout ends. That’s when the afterburn effect (exercise scientists call it “excess postexercise oxygen consumption”) comes into play. Your body’s metabolism remains spiked after a high-intensity workout, and the body burns fat as a result.

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The bottom line: Both higher-intensity and moderate-intensity workouts can be effective at burning fat. Which one is more effective is still a matter of debate — but both have a place in a workout regimen aimed at achieving optimal fat loss.

A mix of cardiovascular (aerobic) exercise and strength training is ideal for burning fat, says Cat Kom, an ACE-certified personal trainer and CEO and founder of Studio Sweat in San Diego. Any type of cardio that gets your heart rate up to roughly 60 to 90 percent of your max heart rate (which is approximately 220 minus your age, according to the Mayo Clinic) will do the trick, Kom says. “When you get that heart pumping and keep it there, you’re going to burn more calories overall, which leads to increased fat loss, ” she says.

Don’t skimp on strength training, though. “The simple truth is this: The more muscle you have, the more fat your body is going to burn at rest, ” she says.

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According to one review, 10 weeks of resistance training increased resting metabolic rate by 7 percent and reduced fat weight by about 4 pounds. Another study found that either resistance or aerobic training led to some belly fat reductions in young people with obesity, but the combination of both was even more effective.

Finally, high-intensity interval training (HIIT) has proved to be a fat blaster, too, because it results in excess postexercise oxygen consumption