Losing Weight With Exercise 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. 

Home Exercises For Weight Loss

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.

Exercises To Lose Weight Fast 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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How To Calculate A Calorie Deficit For Weight Loss Do Weight Loss Patches Actually Work? ​Why Do High-Protein Diets Make You Constipated? The Top 102 Healthiest Snacks To Keep On HandDid 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.

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:

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“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 Editorat BarBend

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

Weight Loss Exercises To Do At Home And Their Benefits

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

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.

What Are The Best Exercises For Weight Loss At Home?

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