I guess maybe you are not a big fan of gym or maybe you do not have much time for gyming.
So,whatever the reason , here in this article I am going to provide you with 20 best weight loss exercises to lose weight at home without any equipment with pictures.
But before getting started I would like to clear you that do you really need to Lose your weight or its just your assumption that you are obesed.
To get sure calculate your BMI (body mass index)
Calculate aur your BMI here
Now, I think you know what you have to do, so without any further delay let's begin with exercises to lose weight at home.
20 Best exercises to lose weight at home without any equipments
1. Jumping Jacks
Jumping Jacks are best to start your morning workout with the boost of energy.
It makes you charged to continue to the next exercise.
follow these steps-
Take your feet together and took your arms by your side
Now jump up with your feet apart and your arms over your head
Return back to the starting position for
Repeat this for 30 seconds
Jumping Jacks will give you a full body warm up and it specially targets your large muscle groups.
2. Squats
Squats are great to target your thigh and core strength
Position your body just like a chair (stand tall and lower your hips)
Now bend your knees and remember your thighs should be parallel to the floor
While bending your knees your chest should be up and your face should look straight ahead
Return back to starting position
Repeat the exercise 3 times in one go
It is a beneficial exercise, one can do squats in the gym and also at home and the best part is that it does not require any equipment.
3. High stepping
High stepping will work on your core strength and helps in building leg muscles and it also provides a balance to your body.
Stand tall with your feet together and took your arms by your side
Not start running at a particular spot
Up your knees as high as you can
[ More you up your knees more
benefits you get]
Your body should be straight while doing this exercise
Continue it for 30 seconds
After doing this exercise for a few days you can also increase its time to increase efficiency.
4. Mountain climber
Mountain climber is a great exercise for fat burning and it also targets major muscles of your body ( triceps, abdominals, biceps, chest, etc)
It also strengthen your core muscles
Position your body just like you do in plank
Now bend your right knee towards your chest while keeping your left leg straight
Bend your left knee towards your chest and keep your right leg straight
Repeat this for 30 seconds
More fast you switch your legs more benefits you will get from this exercise
In case if you are not comfortable with switching your leg quickly then you can do it slowly as per your comfort.
5. Push ups
Push ups are great to target your chest, triceps and your Shoulders
It requires a lot of energy and core strength
Lie your body down to ground with your arm supporting your body
Now, raise your body up and down
Remember, always keep your body straight
Do it for 10 times in one go
Many fitness trainers suggest, doing push ups in order to make the chest broader and to make your legs shoulders back triceps stronger.
If you are unable to do the full push ups then you can also go with half push ups.
6. Abdominal crunches
Abdominal crunches are good abs building exercise and it also maintains a good strength to your core.
Lie on your back side
your bend your knees up and also up your arms in a straight position
Lift part of your body in air for few seconds and then return back
While lifting your body up keep your arms straight and hold your knees at fix position.
Repeat this exercise for 20 times in one go
It mainly targets your rectus, abdominal muscles and also enhances your core strength.
Note - if you are suffering from any spine injuries then please do not try this exercise without consulting with your doctor or your fitness trainer.
7. Reverse crunches
Reverse crunches is great exercise to target your abdominal strength and leg muscles
To start lie on your back side
Bend your knees up at an angle of 90° and keep your hand behind your head
Now lift upper part of your body and then stretches out
Repeat is exercise for 16 times
Remember, while lifting yourself up your knees should be fixed at an angle of 90°.
8. Plank
Plank is the master of all exercises in order to strengthen your core and it also answers your question of "exercises to lose weight at home without equipment?".
It is a full body workout and the best part about plank is that you only need one minute to do this.
Lie on the ground and up your body with the help of your toes and forearms.
Keep your body straight and don't raise or down your hibs
Now hold this position as long as possible (average 45 to 50 seconds)
As a beginner you can hold it for 15 seconds to 30 seconds and for advanced level you can do it for one minute or more.
9. Lateral plank walk
Lateral plank walk is a great full body workout.
It mainly targets your large muscle groups.
Take your body to the plank position and remember to join your feet together
Now, stepped your right leg towards right direction and take your left leg towards it
Repeat the same process with your left leg
Do it for 15 to 30 seconds in one go
10. Plank jacks
Plank jacks are modified versions of Plank exercise.
Unlike plank, in plank jack you have to move your feet from one point to another point while holding your upper body in a fixed position.
Took your body in a straight arm plank position
Your hands should be under your shoulders and took your feets together
Now too feets apart in a hoping motion and then again took them together
Repeat this exercise for 40 seconds.
Plank jacks are great as they specially target your abdominal strength.
In case if you have any leg injuries then you can skip this exercise.
11. Skipping
Skipping is also a great exercise to lose weight from home.
It targets your full body and helps you to burn enough calories for losing weight.
Stand tall and align your hands at your sides
Start jumping while rotating your skipping rope
Continue this for 30 seconds
At the end, you will burn a great amount of calories and melt sweat.
I personally recommend that you should have to try it in order to complete your fitness journey.
It also answer your question of "exercise to lose weight at home without any equipment"
12. Skipping without rope
It is a modified version of skipping exercise.
You have to imagine a rope on your hand while doing this exercise.
Stand tall and keep your arms at your sides.
Now, pretend that you are holding a skipping rope in your hand.
Start skipping with your invisible rope.
Rotate your waists just like if you are skipping with a rope.
Do it for 30 seconds in one go
This exercise is specially made for those fitness enthusiasts who don't have skipping rope.
13. Lunges
Lunges are great to give energy and endurance to your body.
It is considered the easiest exercise to do at home without any equipment.
Stand tall with your arms at your sides
Take your right leg apart from your body and down your left leg till it become parallel to the floor
Now, do the same with stepping your left leg forward
Repeat this process for 16 times in one go
Lunges are also helpful to enhance your leg splitting distance.
14. Flutter kicks
Flutter kicks are great to reduce fat from your thigh region and to enhance your core strength
Lie on ground and keep your arms at your sides
Up your legs and keep them as straight as possible
Now, rise your right leg up and took your left leg down simultaneously
Switch this from right leg to left leg
Repeat this process continuously for 35 seconds
If you want to remove fat from your thigh region or want to make your leg muscles stronger, then you must have to try this exercise. It also works on your abdominal muscles.
15. Tricep dips
If you want to build your triceps then you should have to try triceps dips.
Sit on a chair
Now, position your body as shown in image
Down and up your body
Repeat this exercise for 16 times
If you follow this exercise with dedication then you will have great triceps in just months.
16. Butt Bridge
Butt bridge is helpful in targeting your abdominal muscles.
It stretches your abdominal muscles and also gives a shape to your butt.
Lie on ground and align your hands at your side
Now lift your butt up, hold it for 2
seconds and then down it
Repeat this process for 35 seconds
[Your hands should be flat to your sides]
17. Russian twists
Russian twists are great exercises to enhance the rotation of your torso.
It mainly targets your obliques and abdominals.
18. Cobra stretch
Finish your exercise with the 3o seconds cobra stretch.
It will stretch your abdominal muscles and spinal nerves.
If you are suffering with spine injuries then please don't try this.
19. Jogging
Jogging is great to keep yourself both physically fit and mentally healthy.
Start it from 10 to 15 minutes a day and after good practice you can increase its time.
Morning time is considered as the best time for jogging
20. Swimming
Swimming is a full body workout which helps you in burning calories throughout the body.
So it is really great to swim as you are losing calories with joy.
In case if you don't know how to swim or you have the phobia of water then you can also try jogging.
So okay, if you don't have a pool in your apartment then you have to go out for a swim.
Can I lose weight by exercising at home ?
Yes, why not.
It's so simple to lose your body weight at home and yes you also don't need any Gym equipment to do this.
Follow above mentioned exercises for weight loss at home without any equipment.
You can also follow a diet plan to enhance the efficiency of your goals.
Follow a diet chart as per your comfort, if you are vegetarian then you can follow a Veg diet plan or if you are comfortable with non veg then you can also go with a non veg diet plan.
You can also try some proven ways (tips and tricks) to lose weight at home.
Here ia a dietary supplement which help you to lose weight fast.
Summary
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