Weight-Loss Exercises for Home

A common misconception is that losing weight requires a health club membership or a personal trainer. In reality, you can perform many types of exercise in your home, using simple equipment or none at all except your own body weight, and meet your weight-loss goals.

Strength Training

Strength training improves your body’s muscle mass and your metabolism and will enable your body to burn more fat. At home you can perform strength training with equipment or your body weight. Use dumbbells, kettle balls, medicine balls, soup cans or water bottles. Train each muscle group at least once a week. Include your biceps, triceps, shoulders, back, abdominals, chest, quadriceps, hamstrings and calves. Rest your muscles in between each day of training for at least 24 hours.

Bicep curls, the chest press, upright rows and tricep extensions will strengthen the muscle groups in your upper body. Using just your weight, complete push-ups, pull-ups, chin-ups and tricep dips. For your lower body try performing lunges, squats, step-ups, calf raises and crunches. If you can complete 12 repetitions of a specific exercise easily you should use weights to challenge your muscles. Start with a weight between 5 and 10 lbs. and increase to the next weight once you can again master 12 repetitions.

Aerobic Exercise

Aerobic activity burns calories to help your body lose excess weight. For every 3,500 calories you burn you will lose 1 lb. of weight. According to Shape Fit, jumping rope and step aerobics burn more calories per hour than other forms of aerobic activity. Complete at least 30 minutes of aerobic activity five to seven days a week.

When you jump rope, start slowly and build towards longer sessions. Jump rope for one to three minutes, take a minute to rest and repeat. As you gain strength you can add more time to the length of your jump-roping sessions. Add 10 to 30 seconds every subsequent week.

Use an aerobic step to perform step aerobics in your home. Step up and down on the aerobic step, lift one knee as you step up to perform knee-ups and try moving at a faster pace to keep your heart rate elevated.

Circuit Training

To combine your strength and aerobic activities into one intense workout, engage in circuit training. Circuit training involves performing a strength-training move for 30 to 60 seconds followed by an aerobic activity for 30 to 60 seconds. Choose three to six strength-training moves per circuit. For the aerobic portion you can pick any activity that keeps your body moving such as jumping jacks or squat thrusts. After you complete one set rest for one minute. Complete two to four sets of your circuit. An example of circuit training would be: push-ups, jumping jacks, squats, jumping rope, crunches, running in place, tricep push-ups and mountain climbers. Pick activities that you enjoy and can complete for the entire duration.

About this Author

Ashley Farley is a certified personal trainer who began writing in 2009 for Helium and Associated Content. She has an Associate of Science in mental health services from the Community College of the Air Force. Farley is currently attending Wright State University for journalism and English.