Skip to content

5 Most Effective At-Home Workouts for Weight Loss

These workouts are designed to maximize the calorie burn and help you slim down.
FACT CHECKED BY Alexa Mellardo

Achieving weight loss and maintaining a healthy lifestyle doesn't always require a gym membership. I often tell my clients that with the right at-home workouts, you can effectively burn calories, boost your metabolism, and shed those extra pounds. These are five of the most effective at-home workouts for weight loss, each accompanied by a set of exercises with steps to guide you through a calorie-burning routine.

Embark on your weight-loss journey with these effective at-home workouts, each designed to elevate your heart rate, build strength, and maximize the calorie burn. Remember to start at your own pace, gradually increasing intensity as your fitness level improves. Consistency is key, so find a routine that works for you and enjoy the transformative benefits of these at-home workouts for weight loss. Read on to learn more, and when you're finished working up a sweat, be sure to check out A 69-Year-Old Fitness Trainer Shares the 6 Exercises That Keep Her Looking Half Her Age.

Workout #1: High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) is a powerhouse when it comes to burning calories and promoting weight loss. The combination of short, intense bursts of exercise followed by brief periods of rest keeps your heart rate elevated, maximizing your calorie-burn potential even after the workout is complete.

1. Jump Squats

jump squat

Stand with your feet shoulder-width apart. Perform a squat, then explosively jump up, reaching for the ceiling. Land softly, and immediately go into the next squat. Repeat for 30 seconds.

10 Fitness 'Rules' You Should Abandon in 2024 For the Best Results

2. Mountain Climbers

mountain climbers exercise

Start in a plank position. Alternately drive your knees toward your chest, maintaining a quick pace. Continue for 45 seconds.

3. Burpees

Begin in a standing position. Drop into a squat, kick your feet back into a plank, perform a pushup, jump your feet back to squat, and explosively jump up. Repeat for 60 seconds.

4. High Knees

high knees

Run in place, lifting your knees as high as possible. Continue for 45 seconds.

The Best Daily Workout To Increase Stamina

5. Plank Jacks

plank jack

Start in a plank position. Jump your feet wide and then back to the center. Continue for 30 seconds.

Workout #2: Bodyweight Circuit Training

Circuit training combines strength training and cardiovascular exercise in a series of high-intensity moves, making it an excellent choice for weight loss.

1. Bodyweight Squats

woman doing squats

Stand with your feet shoulder-width apart. Lower your body into a squat, keeping your chest up and back straight. Return to the starting position, and repeat for 15 reps.

2. Pushups

illustration of pushups

Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body, keep your back straight, and push back up. Repeat for 12 reps.

3. Reverse Lunges

reverse lunge illustration

Stand with your feet together. Step one foot back into a lunge, then return to the starting position. Alternate legs, and repeat for 12 reps on each leg.

4. Plank with Shoulder Taps

plank shoulder taps

Begin in a plank position. Tap your left shoulder with your right hand, then your right shoulder with your left hand. Continue for 30 seconds.

People Swear by the '4-1-1' Workout Method to Strip Away Body Fat

Workout #3: Cardio Dance Workouts

Cardio dance workouts are not only effective for weight loss but also make exercise enjoyable and entertaining.

1. Running Man

Stand with your feet hip-width apart. Lift one knee while bringing the opposite arm forward, as if you're running. Continue for one minute.

2. Salsa Steps

Learn basic salsa steps, and incorporate arm movements for a full-body workout. Dance to the rhythm for five minutes.

3. Jump Rope

woman jump rope

Use an actual jump rope or simulate the movement without one. Jump continuously for two minutes.

Workout #4: Tabata Training

Tabata training is a form of HIIT that alternates between 20 seconds of intense exercise and 10 seconds of rest, repeated for a total of four minutes per exercise.

1. Jumping Lunges

jump lunges illustration

Jump into a lunge position, alternating legs. Repeat for 20 seconds.

2. Pushup Jacks

Combine the traditional pushup with jumping jacks, starting in the plank position. Perform pushup jacks for 20 seconds.

3. Squat Jumps

jump squats

Start with your feet hip-width apart. Press your hips back as you perform a squat, then explode into a jump. Land softly. Repeat for 20 seconds.

4. Plank Punches

In a plank position, punch forward with alternating arms. Continue for 20 seconds.

5. Mountain Climber Sprints

Perform mountain climbers at an accelerated pace. Repeat for 20 seconds.

The 30-Day Treadmill Workout Plan To Melt Belly Fat

Workout #5: Yoga for Weight Loss

Yoga might not be the first thing that comes to mind for weight loss, but certain styles and poses can effectively contribute to calorie burning and overall fitness.

1. Sun Salutations

downward dog

Flow through a series of poses, including downward dog, plank, chaturanga, and upward dog. Repeat for 10 minutes.

2. Chair Pose Twists

twisted chair pose

Start in a chair pose and twist your torso to each side, engaging your core. Repeat for one minute.

3. High Plank to Low Plank

Transition between high plank and low plank positions to engage your core and upper body. Repeat for two minutes.

Tyler Read, BSc, CPT
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler
Filed Under