Home Weight Loss Exercises

Exercises for weight loss you can do at home may be the best and time saving activity you can do apart from walking. Here’s a short overview of the best exercises which can help you lose weight, gain energy and improve your overall fitness without having to drive anywhere to do them.

Effective home exercises for weight loss

To lose weight effectively and in a healthy way you need to be doing exercise either in the gym, outside or at home. The best exercise for weight loss program must ensure that you are fulfilling the four areas of exercise and using the key techniques within each area to be successful. This can then be combined with the nutrition ideal for your individual body chemistry and you will lose weight.

Aerobic training or cardiovascular exercise can be done outside.

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The simple way to do this is to start walking. Walking for weight loss will increase your energy levels, fitness, metabolic rate and excellerate fat loss.

If you are very new to exercising please do not put undue pressure on yourself. Instead, start by just going for a 5 – 10 minute walk and gradually increase the length of it. Incorporate walking into your lifestyle e.g. walk to the shops instead of driving, walk at lunchtime instead of working through it etc. If you do this you will soon notice improvements after just a short while of making walking part of your life.

If you are already active then you should consider power walking, which is walking at a fast pace so you are out of breath or jogging (assuming your muscles can protect the joints). Other ways of doing aerobic exercise would be to start swimming, cycling etc.

Quick exercise weight loss tips:

The key to losing weight with whatever exercise you do is examining whether you are getting out of breath (only slightly rather than panting for dear life). Once you can perform this for a duration ask yourself if you can step up the intensity. The emphasis should be on short sharp bouts of aerobic exercise to lose weight effectively.

Weight training or resistance training:

Weight training is most easily performed within a gym but this is not a necessity. Resistance training is performing a movement that brings fatigue to the muscles before you have performed 15 repetitions. Therefore any exercise that can be manipulated to do this is resistance exercise.

For those new to resistance training the best way to start is by performing the two key resistance training exercises below. If done correctly they will greatly contribute to creating the hormonal environment inside the body that is conductive to weight loss:


The ability to squat down to the floor is a fundamental and essential trait in life. To do a squat simply:

Stand by a chair.
Crouch down so that your buttocks touch the chair and then return to the standing position. This exercise is just like sitting down except you are not letting your body weight rest on the chair before standing up.
Increase difficulty by using a lower chair until you can bend the knees to a 90 degrees angle.
Add in extra weight as necessary to ensure you are at the point of fatigue before 15 reps.


The ability to step forward with balance and control is essential in everyday movement. To perform a lunge:

Take a slightly larger than normal step forward.
Keeping your front knee over your foot drop down so the back knee is one inch from the floor. (do not let the front knee go past the toes as can cause pain)
Push off your front leg to return to the start
Repeat with your other leg
Add in extra weight as necessary to ensure you are at the point of fatigue before 15 reps.
Perform these exercises a few times per week and work up to 15 repetitions of each exercise then add in extra weight in any form possible.

This process can then be extended to other exercises to target the whole body.

Core training

The core is trained when performing certain resistance exercises e.g. squat, lunge but needs to be isolated out also. The simplest thing you can do is to practice contracting the key core muscles that support the lower back; these are the deep stomach and pelvic floor muscles. Contracting these together is called ‘engaging the core’
Using this principle you can then perform any number of holds to challenge the muscles around the mid section. Using a swiss ball is a great way to do this as it adds variety and fun into the program.

Flexibility training

To retain and develop flexibility you should be doing an active stretching routine every morning and a static stretching routine to restore ideal posture by stretching the tight muscles.

Keys to home training

The key to home training is intensity and variation. The main problem that training outside the gym presents is how to progress the resistance exercise so fatigue is induced before 15 reps. When done correctly everyone is capable of lifting quite heavy weights which will bring the benefits of weight loss and improved health. The key is keeping the weight used at a high enough intensity to challenge you.

Aerobic training must also be increased in intensity to keep you challenged and not over performed as it will break the body down and inhibit weight loss.

When done correctly home training can be very powerful but if done incorrectly no more effectively than doing it wrong in the gym.

The program must also be varied and structured within the confines of Periodization or the body will not make progress and become stale. At this point you will mentally become bored also.

Exercise is part of the weight loss equation

To lose weight without the other aspects of nutrition and lifestyle may prove to be impossible. It is essential you use metabolic typing to combine the specific foods your body needs to perform the right exercise to lose weight.

Ben WIlson BSc (Hons) CSCS NSCA-CPT CMTA Dip
One2one nutrition

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