Home Exercises to Lose Weight

If you don’t have time or the budget to attend a gym, there are numerous exercises that you can do at home—even if you don’t have home gym equipment or weights.

Strength Training and Cardio

A good way to lose weight is to combine strength training with cardio workouts, but if leaving your home to go running, swimming, or cycling is not an option, you can perform a cardio/strength exercises right in your home.

Using Machines

You can use your own body weight as resistance in many at-home exercises or invest in some home exercise machines and equipment – for which there is a huge range of options based on features and of course price.

Some common home exercise machines which can also help accomplish the same goals are recumbent exercise bikes which are designed to be easy on the back.

A typical home gym can use either resistance bands such as the popular Bowflex design, or using weight stacks – typical of what you find in an actual gym.


There are other equipment which you can use to help even if you don’t want to buy an actual exercise machine.   Such an example are dumbbells.  You can use these as free weights while you do your squats, lunges, etc.

Dumbbells can be purchased individually based on weight, or you can purchase what is called adjustable dumbbells.  These are designed to allow you to have 1 set of dumbbells whose weight can be adjusted by using a dial, or key.

adjustable dumbbells

You can read our adjustable dumbbells review here or go to Amazon to read the reviews from others who purchased them.

No Machines Required Exercises:

The following are some common exercises that you can do at home without the use of any exercise machines. To get the full benefit of the exercise, be sure use proper form and breathing.

  • Pushups: Keep your back straight and lower your body to where it’s nearly touching the floor.
  • Crunches: Lay your arms facing down along the side of your body. When you engage the crunch, make sure your hands move forward at least four inches. You can put tape on the floor as a guideline.
  • Bicycle crunches: The same as crunches only put your hands behind your head (do not pull on your head—keep them there for support only). Raise up and touch one elbow to the opposite knee. Alternate knees throughout the set.
  • Squats: Hold your arms out straight, keep your back straight, and lower your upper body until your thighs are parallel to the floor. Do not extend your knees past your toes.
  • Dips: Using two stable objects (like chairs) and with your feet elevated on one chair and your hands behind you gripping the other chair, lower your body down by bending your arms. Try to keep your elbows straight. You can even do this on a stair step.
  • Jump rope: If you don’t have a jump rope, just swing your arms in the same motion as if you did have one.
  • Stair step: Stand in front of a stair and rapidly alternate stepping up on the stair one foot at a time.

To set up a good exercise routine that will burn calories, tone muscles, and help you lose weight, pick five exercises that include both cardio and strength training.


Begin your workout with 3 minutes of any aerobic exercise. This will get your muscles warmed up and your heart rate up. For example, you could choose push-ups, crunches, jump rope, squats, and stair steps.

Do 15 reps of each strength training exercise and 30 seconds of the cardio exercise with no rest in between. Work through this series 6 times.

Do this routine four days out of the week. It may take you a few weeks to work up to 6 sets, but that’s a good goal to work for.

If you have access to some light weights, a Pilates ball, or a stretch band, you can multiply the number of exercises and even intensify the current ones you are doing. A Pilates Ball and stretch band are inexpensive and they can add a lot more variety to your home exercises.


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