10 Best Exercises To Lose Weight Fast At Home Without Equipment

Exercises To Lose Weight Fast At Home Without Equipment

If working out at a crowded gym isn’t your scene, then this is the guide for you. We will be discussing effective workouts that you can do in the comfort of your home without any equipment. If weight loss is your goal, then your first focus must be on your diet and your hydration. The next thing to turn your mind to is to have a good fitness routine that will effectively meet your goals. Going to the gym can be more time consuming and sometimes it’s impossible for working men or women to find that extra time. If you are one of those people, having some effective home workouts can be a lifesaver for you. The quality of your workout will always supersede the location of your workout. The exercises shared with you in this guide will help you reach your weight goals effectively without spending a ton of money buying fancy equipment or gym memberships. Having said that, you need to stay disciplined and dedicated and do the exercises on a regular basis to get in shape and achieve your desired results. With the proper knowledge of nutrition and doing these exercises to lose weight fast at home without equipment prepare to amaze yourself with the amazing results.


Before doing the exercises, we must begin with warm-ups. It is helpful to avoid any injuries. We always see athletes warming up before playing in matches. Warm-up loosens the joints and increases blood flow to your muscles. This lowers the chances of getting any major injury during your workout. It’s the best way to prepare your bodies for physical activity. Let’s take a look at some simple warm-ups everyone can do. Rotate your head in half-circles. At first, do it in the right direction for five times and then, in the left direction. Rotate your fists and foot in the same style.

10 Best Exercises To Lose Weight Fast

Now let’s get to the amazing exercises we can do in our home without any equipment. 

Exercises To Lose Weight Fast At Home Without Equipment

1. Push-Ups

Can anyone really expect a home workout without push-ups in it? I don’t think so. Push-ups are the most popular fundamental bodyweight exercise in the world. That is why it is the first one on the list. You need to set the limits yourself. If you are not sure of where to begin, a good starting point is 8-10 push-ups.

2. Jump Squats

This is like a regular squat with just one difference. You will jump on the way up when doing this squat. If this seems difficult, then you can go for a regular squat. Again, 8-10 reps is generally a good starting point.

3. Burpees

Burpees are another great exercise for fast weight loss and burning calories. It engages many muscle groups and it is slightly on the harder side to perform. Set your own limits but try to do a minimum of 4-5 reps when you start doing this exercise.

4. Mountain Climbers

This one is a popular and highly effective exercise, especially for weight loss. The reason that we mention to set your own limits is that you focus on doing the exercises in the right manner rather than worrying about the number of reps. So, research the right way of doing it. Master the posture, body position of each exercise on the list. That will bring in the best results. This is a great exercise in the list of exercises to lose weight fast at home without equipment for men.

5. Straight Leg Raises

Straight leg raises are also great exercises for effective weight loss. Try to hold the elevated position for at least 30-60 seconds in each rep. Do as many reps as you can until you reach failure.

6. Russian Twists

This is a great exercise for your abdomen and will make you ripped. This exercise will help you immensely in your weight loss journey. Do the maximum reps possible for you in one minute.

7. The Superman

This is the easiest one out of all the exercises to lose weight fast at home without equipment for beginners in my opinion. Just lay flat out on your stomach with your arms and legs extended. Elevate your arms and legs upward and hold them as long as possible. Repeat this as many times as you can. This one is actually more like yoga than exercise.

8. Planks

Planks are one of the best exercises to lose weight fast. It helps you build core strength and is a corrective exercise for any posture issues. If you can hold your body in the plank position for 2-3 mins then you are doing great. Otherwise, holding it for just one minute is great when you are getting started.

9. Lunges

Lunges are a great exercise with the minimum chance of injury. It’s a pretty straight forward exercise. Set your limits and try to do at least 8-10 reps on each leg.

10. Crunches

The final exercise on our list of exercises to lose weight fast at home without equipment is crunches. They are highly effective for the abdomen. They help in increasing the core strength of the body and assist in rapid weight loss.

That completes the list of our best exercises to lose weight fast at home without equipment. If you prefer, you can perform these exercises serially as a circuit for rapid weight loss. If you take up the challenge and start doing them as a circuit, try to complete at least 2-3 circuits. Set your goal based on your current activity level. Don’t aim for the stars and set yourself for failure. Be realistic and set goals that you know you can achieve if you put in the work. Even though these are home workouts, there are plenty of work. So, you will need to be disciplined and focused to follow this routine. If you follow this exercise routine and don’t see any notable results, the chances are that you have a poor diet. The process of losing weight is mostly dependent on what you eat. Exercises are only to expedite the results and make you feel better in the process. Have a balanced diet rich in protein, minerals, vitamins, and low in carbohydrates and fats. The proper combination of nutrition and exercise will give you the best results and take you closer to your ideal weight.

Related: 10 Days Detox Diet For Weight Loss


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