By on November 2nd, 2022 in Workout At Home
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Are you in need of a home weight loss workout plan? You’ve come to the right place! 

Losing weight isn’t just about dieting and eating less, but it’s also about getting yourself in shape, which means burning more calories through exercise than you consume through food. 

While going to the gym can help with this, and you don’t need to shell out money every month to join, working out at home is even better because it doesn’t require a monthly fee and, with the right equipment, you can get the same workout results as if you were at the gym.

Are you ready to shed those unwanted pounds once and for all? Then follow along below and get in shape at home today with our home workout plan!

This plan will give you the tools and motivation you need to get started with your own weight loss program, even if you haven’t worked out in years. 

Best of all, this workout plan can be done without any equipment, allowing you to exercise anywhere, anytime—even while watching TV. It also focuses on building lean muscle mass and improving your overall strength—two factors that have been proven to help with weight loss.

Benefits Of Working Out At Home

Working out at home has many benefits over going to the gym. You can do more intense workouts because there are no distractions, you can work out whenever you want and with friends or family, and it is more cost-effective. 

Save time and money and get in shape by exercising at home. With a home weight loss workout plan, you’ll be able to have a healthier lifestyle without having to go through all of the hassles of working out at the gym. 

Stop thinking about it and start doing your workout at home today. Start getting back into shape now with this simple, effective home weight loss workout plan that will leave you feeling refreshed and revitalized. 

Tips For Creating A Routine And Sticking To It

It’s tough to stick to a workout routine, but it’s easier if you find something that fits your life and schedule. Here are some tips for creating a routine that you’ll be able to stick with.

Find a routine you enjoy. Choose activities that will keep you interested and engaged, so they’re more likely to become part of your lifestyle. If you hate running on the treadmill, choose an activity like cycling or swimming instead. You may not lose as much weight as quickly, but you’ll get more enjoyment out of the process. 

You can also try different routines throughout your day by doing bodyweight exercises during commercial breaks while watching TV or taking short walks during lunch breaks. 

Mixing up your exercise routine can help prevent boredom, burn extra calories, and make sure all parts of your body are getting enough attention. Try walking from one room to another in order to incorporate movement into your daily routine.

Best At-Home Workout Equipment

The best part about an at-home workout plan is that you can choose a workout with the equipment that you already have. Whether it’s your living room or your basement, you are more likely to actually use it if it’s already available to you and easily accessible.

Here are some of the best pieces of home workout equipment for losing weight 

  • A stability ball: stability balls come in many different sizes and shapes, so it may take time to find the right one for you. Stability balls help strengthen your core while giving you a full-body workout. They can be used for many different exercises, such as squats, abdominal crunches, bridge poses, and others.
  • Pull-up bar: A pull-up bar is very affordable and often takes up minimal space. Try pull-ups along with pushups or lat pull-downs for a full upper-body workout. 
  • Resistance bands: A good set of resistance bands, for example, can provide everything you need to get fit at home. They are portable and inexpensive, and they work your whole body with every move.

10 Home Workouts to Lose Weight and Build Muscle

1 – Barrel Chest Bedroom Workout

The barrel chest bedroom workout is a simple and quick way to get into shape. All you need are two chairs, one large enough to sit on and another for the hands. Sit on the chair with your back straight and place your hands behind you. 

Lean back as far as possible until it becomes difficult to do so, and then pull yourself back up by pulling your stomach in. Repeat this process 10-15 times. Stand up from the sitting position and repeat the exercise using only your arms to lean back while keeping your feet planted. Repeat 10-15 times.

You can even incorporate using a dumbbell while you exercise. It’ll make it better. 

2 – Total-Body Burnout Workout

This workout is designed to challenge your entire body and will help you burn fat and boost muscle tone. It’s a total-body burnout routine, so it’ll take some dedication, but it’s worth it! Spend 20 minutes doing each exercise consecutively with no rest between moves. 

Repeat the circuit twice for a total of 3 rounds. Use weights or any equipment you have available if desired. If this seems like too much, try one round of 10 exercises that focus on different parts of the body. For an even simpler version, choose three exercises that work for large muscle groups. Remember to warm up before starting this workout and cool down afterward by stretching. Do these workouts 3-5 times per week on nonconsecutive days.

3 – Light-Up-Your Legs Workout

The Light-up-your legs workout is a great workout for getting back into shape. It’s also ideal for people who are recovering from surgery or have joint problems that make it difficult to do more advanced weight-bearing exercises. A light-up-your-legs workout involves doing squats, lunges, and hamstring curls while holding onto the handrails on either side of your body. 

If you can’t hold on, then use something heavy like a dumbbell instead. You’ll work both your upper leg muscles (quads) as well as your hamstrings. To increase the intensity of this workout, try adding weights such as ankle weights or resistance bands around your ankles and walk backward up a staircase.

4 – Cardio Blast Workout

There is no doubt that cardiovascular exercise, or cardio, helps you burn calories and lose weight. You can do cardio at home without a gym membership—or even any equipment—in what’s known as a cardio blast workout. Cardio blasts are short and intense workouts with high-intensity interval training (HIIT), which means alternating between periods of activity and rest. HIIT burns more fat in less time than steady-state cardio. 

Here are three cardio blast workouts to try: 

  1. Jumping Jacks – 30 seconds 
  2. High Knees – 30 seconds 
  3. Butt Kicks – 30 seconds 

Repeat these three exercises back to back for 15 minutes. Rest for one minute before repeating again twice more. That’s one full cardio blast workout. Do two daily cardio blast workouts if you want to maximize your results.

5 – Ab-Obliterator Workout

The Ab-Obliterator Workout focuses on strengthening your core and eliminating abdominal fat. By doing so, you will build muscle and boost testosterone. This workout includes planks, pikes, and crunches.

You can also do sit-ups, but it is not recommended as it puts pressure on your lower back. It should take about 15 minutes to complete 3 sets of each exercise with 1-minute rest in between each set. Do it 2-3 times a week.

6 – Upper-Body Muscle-Builder Workout

Choose 3-4 upper-body muscle builders and complete the following workout routine two to three times a week. Perform each exercise for 10-15 reps before resting for 30 seconds, then repeat the circuit one more time before moving on to the next exercise. For added challenges, try doing this entire workout with just your body weight.

Be sure to use proper form when performing these exercises so that you don’t injure yourself. Do not hold your breath while lifting; breath out on exertion. Rest after all sets of an exercise before repeating it again. The order is important because you need adequate rest between sets to allow your muscles to recover and grow stronger.

7 – Lower-Body Muscle-Builder Workout

If you’re looking for a workout plan to help you get into shape, try this lower-body muscle-builder workout. This is a total body workout that’ll work your whole body from head to toe. What are the best exercises? These are the best lower-body exercises: 

  • Squats 
  • Deadlifts 
  • Sumo deadlift
  • Romanian deadlift
  • Lying leg curl
  • Standing calf raise
  • Seated calf raise
  • Single-leg calf raise 
  • Leg extension
  • Leg press
  • Bench step up
  • Reverse lunge
  • Front lunge
  • Hamstring curl
  • Hip thrust
  • Glute bridge
  • Exercise ball hamstring curl
  • Exercise ball hip thrust
  • Wall squat
  • Walking lunge 

It takes just 30 minutes and targets all the major muscles in your legs, including the glutes, quads, and hamstrings. It’s not an easy workout, but it’s doable if you give it everything you have and stay focused.

8 – The Back-Saver Workout

Getting in shape is hard enough without having to worry about destroying your back and neck. The back-saver workout is designed to protect your spine while you tone and tighten the muscles that support it. You can do this workout on a day when you’re feeling sore or stiff or anytime you need a quick fix for tension headaches. 

Lie down with your head propped up on an inflatable pillow, roll up a towel and place it under the middle of your spine so it supports the natural curve of your back. Put another one just below the small of your back to keep it straight. Place pillows around your body as needed to maintain good posture throughout the workout. 

Next, lie flat on your stomach and bring yourself into a push-up position with hands spread wide apart. Push up until your arms are fully extended, then slowly lower yourself back onto the floor.

9 – Total-Body HIIT Workout

A Total-Body HIIT workout is a popular form of exercise that combines cardiovascular, strength training, and stretching exercises. You can do it anywhere with just your body weight for resistance. There are many different variations of the workout, including running, burpees, mountain climbers, squat jumps, bench jumps (incline or flat), lunges (forward or reverse), jumping jacks, and squats. 

This type of exercise burns more calories than most other forms of cardio while strengthening and toning muscles in all parts of your body. The best part? You don’t need any equipment to get a total-body HIIT workout. It’s perfect for those who want to work out at home or on their lunch break and still have time to enjoy the day.

10 – Bodyweight Core Crusher Workout

The Bodyweight core crusher workout is a great way to increase your core strength, endurance, and stability. You’ll start with the plank position for three sets of 10 seconds. Then move to the side plank position for three sets of 15 seconds on each side. Finally, finish off with the bridge position for five sets of 10 seconds each. Your core will be on fire.

And as always, make sure you’re not holding your breath during this workout. Doing so restricts blood flow and limits oxygen supply which makes it hard to maintain focus on anything other than getting air into your lungs. Make sure to breathe deeply and slowly throughout the entire duration of the workout. If you need to take a break or pause, just take a few deep breaths, then continue on. I recommend doing this bodyweight core crusher workout 3-4 times per week or even every day if you have the time.


Not everyone has the time or energy to leave their house and go to the gym in order to stay fit and healthy. Sometimes, it’s just easier to stay in and do your workout routine from home. In order to do this, you need the right tools and equipment – like exercise bands that you can use for resistance training, along with things like jump ropes and push-up stands that are easy to store away when not in use.

We hope that our home weight loss workout plan will help you achieve that weight you have always wanted to achieve.

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