Fitness at home: effective exercise for weight loss: workout in 20 minutes

We know that an active lifestyle is essential to maintain well-being and a perfect figure. But how do you start doing sports? We have compiled a list of the 10 best exercises for weight loss. Physical training can be done not only in the gym, but also at home.

Along with diet, exercise at home should be a key element in a weight loss program. Exercise burns those extra calories, leading to healthy weight loss. In addition to weight loss, you get other benefits as well: improved mood, stronger bones, and a lower risk of many chronic diseases. Add weight-loss strength training to your fitness program and exercise at home in your spare time.

fitness workouts at home

Exercising at home to lose weight: lunges

There are many variations of lunges, but the classic forward lunge is still very effective for weight loss. The exercise works with several muscles at the same time: glutes, tendons.


  1. Stand up straight and measure the distance from your legs to the width of your pelvis. Place your hands on your hips and take a controlled step forward with your right foot.

  2. Keep your back straight and lower your body until the front and rear legs are at a 90 degree angle.

  3. Pause, then return your right leg to its original position.

  4. Now repeat the exercise with your left leg, taking a step forward.

  5. Repeat 10 times on each side. Do a total of 3 sets.

Exercising at home to lose weight: push-ups with jumps

Push-ups effectively affect the spine, chest, and legs at the same time. If you decide to add this exercise to your weight loss exercise routine, the knee bend option is suitable for beginners.


  1. Get into a position where your feet are shoulder-width apart and your arms at your sides. Roll your hips back, bend your knees, and squat down.

  2. Place your hands on the floor in front of you and transfer your weight to them. Step back gently to land standing upright in plank position.

  3. Jump your feet forward so they fall out of your arms. Stretch your arms up and jump.

  4. Immediately go back down to squatting position and do push-ups again. Repeat 8 to 12 times in 3 sets.

Exercising at home to lose weight: lunges with jumps

Want to lose weight fast? Incorporate this exercise into your physical training. The combination of cardio and strength is a great combination for weight loss, as it will make you sweat a lot.


  1. Put your feet together and place your hands on your hips. Step forward with your right foot.

  2. Lower yourself until your right leg is at a 90 degree angle. Then jump and switch legs skillfully.

  3. Repeat the attacks for one minute, 3 sets.

Exercising at home to lose weight: squats


Squats are one of the best exercises to lose weight at home. Therefore, your physical training must include squats in one form or another. When done correctly, it builds the muscles of the radius and lower body.


  1. Spread your feet at the hips and arms at the sides. Begin to slowly lower your legs and extend your arms in front of you.

  2. Keep your back straight and lower until your hips are parallel to the floor. Remember to watch your knees; They should be level with your toes.

  3. Next, take the starting position, maintaining a moderate pace. Repeat 15 times in 3 sets.

Exercising at home to lose weight: double jump

Only when you are confident in your abilities, complicate lunges and squats. Combine both exercises while exercising at home for healthy weight loss. The more advanced option will increase your heart rate and make your abs, glutes, and legs feel like an effective workout.


  1. Plunge into a deep squat and stand up sharply as if you were jumping. But you should not return to the starting position, but launch yourself with your right foot.

  2. Next, return to the squat position. Continue the exercise for 45 seconds, alternating legs. Only two approaches.

Exercising at home to lose weight: dynamic plank

The plank is a great way to literally tighten every muscle. Back to Legs - Use this exercise in your home workout routine. By the way, the dynamic option is just what you need to lose weight.


  1. Start with your arms wide apart, your legs together, and your body in a straight line.

  2. At the same time, jump with two legs in different directions and immediately return to the starting position. Don't lower your stomach and repeat the exercise 30 times.

Exercising at home to lose weight: intervals

These intervals may be short, but trust me, they will help you diversify your training and achieve your desired result. If you don't have dumbbells at home, order them at a sports equipment store.


  1. Place the dumbbells at shoulder level with your feet together.

  2. Raise the dumbbells until your arms are fully extended. At the same time, jump with your legs open. Continue for 20 seconds.

  3. After 10 seconds of rest, place your feet shoulder-width apart and the dumbbells on your chest.

  4. Start pushing the dumbbells as if you were boxing. Continue for 20 seconds. After 10 seconds of rest, repeat the exercise set 8 times, if possible.

Exercising at home to lose weight: jump rope

jump the rope

Jumping rope will take up a lot of space, but it's worth it. Overall tone, active calorie burning, and back training are just a few of the benefits of jumping rope.


  1. Perform light jumps, holding the ends of the rope and pressing your elbows against your ribs.

  2. Actively swing the rope and jump on it. Keep jumping for 1 minute. Do 3 sets.

Exercising at home to lose weight: boat

As part of a home fitness workout, we recommend doing excellent exercise not only to lose weight, but also to prevent back pain.


  1. Lie face down and stretch your arms forward.

  2. Contract your abs, glutes, and back muscles while lifting your arms and legs to form the silhouette of a boat. Then return to the starting position.

  3. Repeat 10 times for 3 sets.

Exercising at home to lose weight: dog pose

Exercise is suitable for general concentration and the development of plasticity in the muscles of the back and legs.


  1. Get on all fours with your knees at the height of your hips and your hands at the height of your shoulders.

  2. Extend your straight leg back and your left arm in front of you. Tighten your abs and buttocks and return to the starting position.

  3. Do 10 times on each side.