Beginner and Easy Exercises to Lose Weight Fast at Home

Looking for easy exercises to lose weight fast at home? Here, we listed down 10 of the most effective routines that will incinerate your fats. Pair it with the right nutrition and the whey isolate choice below, you will lose pounds in a matter of weeks.

Feel free to tweak and combine these exercises to create a weight loss routine at home.

If you’re busy or don’t have time to hit the gym, these exercises will suit you well.

1. Yoga

Yoga is so far the most convenient and home-friendly way to work out and lose weight. This is a versatile routine with defined progressions so you get to level up the intensity of your exercise.

Also, yoga is excellent in strengthening your core and as a low-impact exercise. It also boosts your flexibility while promoting mindfulness as a big bonus.

With yoga, you have the choice to enroll in a studio or hit the mat in your home. The good thing here is you can still exercise even if you’re traveling. You can do yoga in your hotel room, by the beach, or just about anywhere as long as it’s safe.

Try poses like Downward Facing Dog, Halasana, Padmasana, Balasana, Utkatasana, and more to target multiple muscle groups.

Calorie burns: 178 calories per 30 minutes of moderate intensity

Here’s a 15-minute yoga routine courtesy of Sarah Beth. Feel free to try it!

2. Lunges

It may look simple, but until you get to try it, lunges can become pretty challenging routines. Forward lunges are excellent drills to boost your core while burning visceral fats. They also do wonders on your thighs, legs, and glutes.

Aside from making plain lunges, you can pair it with other routines here like planks, squats, and circuit training. Make sure that you target multiple muscle groups to continuously lose more weight.

Anyway, be careful when doing lunges, especially if you have back and leg injuries. As much as you can do it at home on your own, it pays to have someone watch over you.

Calorie burns: 275 calories per 30 minutes of high-intensity workout

Do you want to get started right away? Here’s a five-minute lunging and squat workout you can follow courtesy of WebMD:

3. Planks

Do you want to lose those pesky belly fats? Start incorporating planks on your routines! You can do this at home and can be paired with other simple routines like lunges, squats, and even running.

Planks strengthen your core while giving your glutes and arm muscles a good stretch. By sporting a push-up position with your forearms on the ground, you can get your muscles going with fat burns.

However, we don’t recommend this to individuals with spine and back problems. Also, don’t hold a plank for more than 30 seconds to prevent injuries.

Calorie burns: Around 100 calories per 25 minutes

Here’s an 8-minute plank challenge from Tone and Tighten. Remember to warm up first before diving into these easy exercises to lose weight fast at home.

4. Running

If there’s a quintessential workout to burn fats at home, it would be running. You can sprint around the neighborhood or in your treadmill. It’s best to have a treadmill at home so you can take a run anytime and in any weather.

Also, you can increase the incline of your treadmill to burn more calories and to level up the intensity of your routine. You can also perform High-Intensity Interval Training (HIIT) on your treadmill if you’re up for a harder challenge.

If you don’t have the budget to purchase a treadmill, outdoor running is always available. Just watch for passing cars and uneven pavement.

Calorie burns: 318 calories per 30 minutes at a speed of 6 mph

5. Dumbbell drills

If you’re not a fan of the outdoors, you can get a pair of dumbbells to start your home workout drills. Dumbbell drills is a good way to start weightlifting. The weights will burn fats while stretching your muscles really well.

The good thing with dumbbells is you can incorporate it to other routines. For example, if you’re doing push-ups, you can lift dumbbells alternately. You can also lift dumbbells while you squat for added strain and calorie burns.

If you can, purchase a barbell with removable discs so you can tweak the weight anytime. Choose the weight that suits your level.

Calorie burns: Around 200 calories per 45 minutes

Looking for dumbbell routines, here are 8 recommended drills by Jeff Cavaliere:

6. Squats

Squats are staples in every core training drill. It helps strengthen your core while training your glutes and thighs. If you have dumbbells, you can utilize it to level up the intensity of this routine.

You can create a HIIT training by combining squats, lunges, planks, jumping jacks, and other simple routines. This will become a powerful weight loss routine. Perform as many repetitions as you can within a set period.

However, if you have back and spine problems, we don’t recommend doing these easy exercises to lose weight fast at home.

And remember, when it comes to working out, it’s not about how long you do it. It’s more about how intense you perform the drills.

Calorie burns: Around 37 calories per 100 squats

Do you want to increase this calorie burn? Here’s a squat routine from Kelly of FitnessBlender that will boost your weight loss:

7. Skip rope

You loved it as a kid and it will help you now that you’re trying to lose weight as an adult. Skipping is a guaranteed way to exercise without consuming a lot of space in your home.

You may not know it, but skip rope is actually a full-body workout and you can perform variations to level up the intensity.

You can start with mild skipping then start increasing the speed as you progress into the workout. Also, you can alternate your footing to make it more challenging and fat-burning.

Skipping rope can be done regularly together with other routines discussed here.

Calorie burns: 10 calories per minute

If you’re not sure how to start, here’s a skip rope routine with Anna Renderer of POPSUGAR Fitness:

8. Circuit training

Doing circuit training routines are excellent if you’re planning to lose weight even without any equipment. Circuit training is when you perform a series of exercises in a high-intensity nature.

Using the routines we listed here, your circuit training can include 3 minutes of skipping rope, 5 lunges, 30 seconds of planking, 20 squats, and so on.

You can increase the repetition of each exercise once you have warmed up properly. Try to perform the whole circuit for two to three times.

If you find this challenging, you can rest in between circuits for 30 seconds. This will let you catch your breath and recover from the strain.

Calorie burns: 10 calories per minute

Here’s a simple yet sweat-inducing circuit routine for beginners courtesy of CosmoBody:

9. Biking

Just like running, you can do biking in two different ways: outdoors with an actual or indoors with a spin bike. This is a great cardio workout plus you can increase the intensity if you have a spin bike.

If you don’t have time to exercise, you can actually bike your way to work if possible. This is a simple yet fun way to lose weight. Biking is also one of the super easy exercises to lose weight fast at home.

You can also join bike marathons to test your endurance. But if you’re not a fan of such intense routine, you can stick to your usual indoor or outdoor drills.

Calorie burns: 198 calories in 20 minutes at a speed of 14 mph

10. Crunches

If you want to reduce belly fats, crunches will be a perfect exercise. This workout focuses on your abdominal muscles which will both help burn visceral fats, improve digestion, and tone your core.

You can start slow on your first day. If you want to lose more weight, pair crunches with other routines here. It can also be a part of your circuit training workout. You can also level up your crunches by doing it on an exercise ball. Here’s a short video guide that you can try:

Those who have been working out for some time now can do 1,000 crunches a day to have strong ab muscles. And if you want your abs to show, this is a staple exercise you shouldn’t skip.

Some exercise tips to keep in mind

Before you start stretching, keep these tips in mind for your safety:

>Don’t exercise with a serious injury

Some individuals will push their body too much even if they are knowledgeable of their injury. It’s best to let yourself recover first before engaging in very strenuous routines.

>Be consistent

If you really want to lose weight, you shouldn’t exercise just whenever it suits you. Come up with a workout schedule with two days of rest.

>Focus on intensity

Always aim to level up your workout after a few weeks. This way, you can prevent weight loss plateaus when your muscles got used to your old routines too much.

It’s more than just the exercise

It’s not enough that you just exercise. You should supply your body with enough fuel to endure your strenuous routines.

Even if you’re trying to lose weight, it’s still important that you eat right. By watching your calorie intake, increasing your protein uptake, and ditching your bad habits, you can lose weight at the comfort of your home.

We advise that you eat more fiber-rich food. This will help clean your tummy for faster absorption of nutrients. Also, fiber is a good way to flush out solid wastes that are left stuck inside your body.

At all cost, don’t fall prey to diet fads. If the diet plan requires you to starve, never consider trying it. You can lose weight by trying other disciplines like Keto, Atkins, or Paleo. All these help you eat properly without depriving your body of its much-needed energy source.

Aside from picking healthy options, it’s also important that you increase your protein consumption at a safe rate. Protein has a high thermic effect. Also, protein is highly satiating and it doesn’t get stored as fats. The excess will be flushed out of your body. Still, be cautious with the dosage to avoid kidney problems in the long run.

The thermic effect is the number of calories the body burns in digesting and breaking down food.

Do you want to achieve more weight loss results from your workout? Pair it with this #1 whey isolate!

easy exercises to lose weight fast at home

Product Name: Isopure Zero Carb Protein Powder

Product Description: You can pair your workout with the Isopure Zero Carb Protein Powder. This whey isolate contains two ingredients only: pure whey isolate and soy lecithin for a creamy texture. However, if you have soy allergies, you may want to look for another option.Each serving of this Isopure Whey Isolate contains 25 grams of protein with zero sugar, carbs, and fats. This is formulated specifically for weight management with only 100 calories on each scoop.

Price: $$$

Availability: InStock

  • Formula Quality
  • Palatability
  • Protein Quality
  • Mixability


The Isopure Zero Carb Whey protein is keto-friendly and will also fit other diets like Atkins, Paleo, and vegetarianism.

As an “anytime protein”, you can take in between meals and as a snack. But if you’re working out, we recommend that you sip a whey protein shake right after your routines. This will help in recovery and building more muscles.


-Two ingredients only

-Zero sugar, carbs, and fat

-Gluten and lactose-free

-Only 100 calories only per serving


-Contains soy lecithin


These easy exercises to lose weight fast at home are guaranteed to burn fats if you’re consistent and conscious about what you eat. Also, you can use whey protein to support your body’s muscles.

Also, make sure that the routine you choose is fit for your physical condition. If you have injuries, it’s best to consult a trainer first.

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