10 Best Home Exercises to Lose Weight Fast

Medically Reviewed by Dr. Rajeshwari Panda
Written by Shivani Arora, last updated on 16 December 2022| min read
10 Best Home Exercises to Lose Weight Fast

Quick Summary

  • Home workouts are an awesome way to start your fitness journey.
  • With the right mindset and determination, you can achieve your fittest ever body!
  • There are many easy exercises to lose weight at home.

Most people start their weight loss plan with a lot of zeal but fail to reach their goals because of poor work-life balance, no time to visit the gym or some other reason. But what if we told you that you could do easy home exercises to lose weight in your comfort zone and get fitter? Yes, you read it right! Home workouts are an awesome way to start your fitness journey. With the right mindset and determination, you can achieve your fittest ever body!

During the pandemic, many of us have kept ourselves active by doing home workouts, while many started their weight loss journey during the lockdown. Several people met their fitness goals by simply doing physical activities at home. But if you are a beginner, you might find yourself wondering - how to lose weight at home with exercise? Is there exercise for beginners to lose weight at home? You may have even searched for easy exercises to lose weight at home. Well, we have got you covered. Read on to learn the best exercises to lose weight at home! 

What are the benefits of Weight Loss Exercise?

Exercising benefits the overall health of the body. It benefits the body as follows:

  1. Maintains weight
  2. Gives more energy
  3. Reduces pain and soreness
  4. Promotes quality of sleep
  5. Helps build strong muscles and bones
  6. Makes you feel happy
  7. Helps fight depression
  8. Boosts your brain health
  9. Enhances your productivity.
  10. Lowers the risk of chronic diseases (diabetes, hypertension, etc.)
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What are the best exercises to lose weight at home?

We all understand that exercising daily improves our physical and mental health,  but developing a workout routine at home is the main challenge. You can design your plan using the exercises you enjoy and can do in your home garden, a local community garden or backyard.

The following are some of the best exercises to lose weight at home:

Jumping Jacks

This is an easy-to-do exercise and a great way to fit in cardio anytime and anywhere! Being an exercise for beginners to lose weight at home, it elevates the heart rate and targets muscles of the entire body. In addition, it strengthens the legs, arms, shoulders, and core. To do jumping jacks:

  1. Stand straight with the feet shoulder-width apart and arms by the sides.
  2. Jump up, spread the feet, and raise both hands above the head.
  3. Jump again and return to the starting position.
  4. Repeat this exercise 10 to 20 times. 


This is one of the best exercises to lose weight at home as it does not require equipment or machines and can be done anywhere. This workout challenges every part of the body and increases the heart rate, which helps to burn around 10 calories per minute. To do burpees:

  1. Stand straight with the feet shoulder-width apart and arms to the sides.
  2. Tighten your core muscles.
  3. Bend at the knees and hips to come into a frog position.
  4. Place both the hands on the mat.
  5. Kick the feet back into a plank position.
  6. Now, jump back into the squatting posture 
  7. Jump up and return to the starting standing position. 
  8. Repeat this exercise 10 to 15 times.


Squats are one of the best home workouts for weight loss as they strengthen the bones and muscles of the legs. As a result, they lower the chances of ankle and knee injury. It also improves the strength of the lower back and core muscles. The squat can be done as follows:

  1. Stand straight with the legs hip-width apart.
  2. Keep the back straight.
  3. Slowly bend the hips and knees until the thighs parallel the floor.
  4. Hold for a few seconds.
  5. Return to the starting position.

Jumping Squats

This exercise is similar to squats, but the jumping part adds a cardio element. It is the best home exercise to lose weight as it strengthens the lower back, abs, and legs and increases the heart rate. This is one of the best fat-burning exercises to practice at home. To do jumping squats:

  1. Stand straight on the legs placed shoulder-width apart.
  2. Bend the hips and knees.
  3. Now, jump as high as comfortable.
  4. Land on the feet with knees slightly bent.
  5. Then squat down for the next repetition and repeat.
  6. Do this exercise 15 to 20 times.

Mountain Climbers

This is an easy while at-home workout to lose weight that targets your core intensely. It also strengthens the arm and leg muscles. Mountain climbers can be done as follows:

  1. Get into a plank position by placing your arms perpendicular to the mat. Stretch your legs out behind, balancing on the toes.
  2. Lift the right foot, bend the right knee, and pull it towards your chest.
  3. Next, bring back the right foot. 
  4. Now, repeat the same action with the left leg.
  5. Once done alternately with each leg, it mimics the action of climbing a mountain, hence the name. 
  6. Do this exercise 25 to 30 times including both legs.

Bent-knee push-ups

This workout is a good beginner-level exercise. It is one of the best home exercises to lose weight. It improves upper-body strength and activates the shoulder and arm muscles. It also improves the stability of the core. To do bent-knee push-ups:

  1. Place both hands and knees on the mat.
  2. The arms should be straight, perpendicular to the mat, and fingertips should be pointing forward.
  3. Keep the body straight and slowly bend the elbows, so the chest moves towards the mat. 
  4. Do not arch or curve the lower back. 
  5. Now, push yourself back up by pressing your arms. 
  6. Repeat this exercise 10 to 15 times


It is amongst the best home exercises to lose weight. This is a total body exercise that can be a bit challenging. It is similar to bent-knee push-ups, but the knee will not be on the mat this time. To do push-ups:

  1. Get down flat on your arms and legs on the mat.
  2. Place both hands flat on the mat slightly wider than the shoulder.
  3. Straighten the legs and arms to raise yourself with toes resting on the floor for support
  4. Next, lower the body until your chest barely touches the mat.
  5. Hold for a second and push yourself back up.
  6. Repeat this exercise 10-15 times. 


This exercise strengthens the lower body and improves the balance and coordination of the body. It is one of the easy exercises to lose weight at home. It boosts flexibility. It also lowers the risk of injury. Lunges can be done as follows:

  1. Stand straight with feet placed hip-width apart.
  2. Step forward onto the left foot.
  3. Bend the front knee and lower the hip until the left thigh is parallel to the mat.
  4. Also, bend the knee, ankle, and foot of the right leg behind. 
  5. Keep your spine erect.
  6. Now, push back to the left using the front leg, back into the starting position.
  7. Repeat this exercise on the right leg.
  8. Do this exercise 10 times on each leg.

Jumping Lunges

This is similar to lunges, but in this exercise, jumps are involved, which speeds up the heart rate. This exercise works on the entire body and improves flexibility and balance. It is one of the best home exercises to lose weight. To do jumping lunges:

  1. Stand straight on a mat.
  2. Bring forward the left foot and lower it down until the left thigh is almost parallel to the mat.
  3. At the same time, bend your right knee, ankle, and foot.
  4. From the lunge, jump straight into the air and switch your leg.
  5. Then, repeat this exercise keeping the right leg forward. 
  6. Repeat this exercise 10 times for each leg


This intense core exercise strengthens the core, oblique muscles of the abdomen, and lower back muscles. In addition, it tones your core muscles and gives a defined look to your abs. It is one of the best home exercises to lose weight Crunches can be done as follows:

  1. Lie down on your back.
  2. Bend your knees with your feet flat on the mat. 
  3. Feet should be placed hip-width apart. 
  4. Place your hands behind your head.
  5. Now, breathe out, tighten your core muscles, and slowly curl up, so your upper back, shoulder, and head are off the mat. 
  6. Keep the chin tucked close to the neck.
  7. Hold for a moment and lower your upper body back on the mat. 
  8. Repeat this exercise 15 to 20 times. 

One must warm up before these exercises and cool down (relaxation exercise) after performing any physical activity. But, most importantly, consult a physician to ensure you do not have any medical or physical concerns that might worsen before you begin any exercise routine. 

For how long should I work out?

Over-exertion can cause harm to the body. Therefore, when doing exercises at home to lose weight, you must work out as follows:

  1. Moderate-intensity activity: at least 2.5 hours (150 minutes) per week, which can be 30 minutes daily for 5 days a week.
  2. Vigorous-intensity exercise: at least 75 minutes per week. 
  3. Combination of moderate- and vigorous-intensity exercise: this involves combining both types of activity (moderate and vigorous).


These easy exercises to lose weight at home trim your waistline, boost your mood, improve sleep, restore energy, and motivate you. The best home workouts for weight loss, including squats, lunges, crunches, push-ups, etc., will help you achieve your goals very soon if continued regularly. But it is essential that you listen to your body and do not push yourself too hard. At the same time, starting slow and going steady is important because that’s the key to success. 

If you have tried every possible way and are constantly failing to meet your goals, feel free to contact our personal care team at Hexahealth, and they will help you find the right solution. Also, if you have queries on home exercises to lose weight? Easy exercises to lose weight at home? Or which diet to follow for weight loss? Our experts are happy to help you throughout your weight loss journey. You can also visit our website  Hexahealth if you want to learn more about weight loss, the best diet, or other information. 

Frequently Asked Questions

Yes, you can lose weight by starting with simple home exercises like squats, lunges, push-ups, etc.
You can lose weight by doing home workouts like plank, jumping jacks, crunches, squats, etc. This will help you lose some weight. However, losing 5 kgs in 10 days is not healthy; it can negatively affect your health. Instead, go for slow and long-term benefits rather than overexerting your body in one shot

The best core workout includes crunches, squats, mountain climbers, lunges, etc. These exercises will strengthen your core muscles and tone them. 

Some of the best home exercises to lose weight are jumping jacks, squats, jumping lunges, mountain climbers, push-ups, etc.

The exercises that you can do daily to lose weight are mountain climbers, jumping jacks, lunges, jumping lunges, squats, crunches, etc. 

Yes, 30 minutes of exercise 5 days a week is considered moderate-intensity exercise, which may help you lose weight.

If you are a beginner, start slow, set realistic goals, prepare an exercise plan, and eat a healthy diet. The weight loss journey differs for every person. Some of us may lose weight quickly, while some might not. However, following these habits will help you accomplish your goals, sooner or later. 

Brisk walking for 20 to 30 minutes daily can help you reach the minimum weekly goal of 2.5 hours of moderate-intensity workout, which will help you lose weight.

Walking in your comfort is more important than exerting yourself. You can simply brisk walk or walk at a moderate-intensity pace for a minute, followed by jogging for a minute. Walking is one of the easiest home exercises to lose weight. 

Yes, drinking plenty of water increases your metabolism and activity, which may help you lose weight. 

Drinking plenty of water before exercise can improve your activity and metabolism, which will eventually help you lose weight. 

Drinking water at night can help you boost your metabolism, which may aid you in losing weight.

Drinking a cup of lean or black coffee before exercise can help you lose weight as it improves your performance and energises you.

Updated on : 16 December 2022

Disclaimer: The information provided here is for educational and learning purposes only. It doesn't cover every medical condition and might not be relevant to your personal situation. This information isn't medical advice, isn't meant for diagnosing any condition, and shouldn't replace talking to a certified medical or healthcare professional.


Dr. Rajeshwari Panda

Dr. Rajeshwari Panda

MSc Clinical Nutrition and Dietetics, Certified National Diabetic Educator

6 Years Experience

Dr Rajeshwari Panda is a well-known Dietitian currently associated with SRV Hospital, Chembur. She has 6 years of experience in nutrition and dietetics and worked as an expert dietitian in different cities in India. She has worked i...View More


Shivani Arora

Shivani Arora

BA Journalism and Mass Communication

2 Years Experience

She is an accomplished new-age professional who has interviewed prominent personalities such as Bhaichung Bhutia, G. Sathiyan, Shashi Tharoor, etc. A content writer interested in health communication, graphic desi...View More

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