A 2018 study (British Journal of Sports Medicine) says high-intensity interval training (HIIT) burns more calories per minute than low-intensity exercise and effectively reduces fat.

Many people rely on strict diets to lose weight, but in addition to diet, it is possible to lose weight effectively through regular home workouts alone. Some exercises at home can increase the body’s calorie burn, keep metabolism active, and help reduce fat. The best part is that it does not require going to the gym or expensive equipment. All you need is your body weight, a tiny space, and 20-30 minutes every day, and you will see noticeable changes. In this article, we will discuss some of the best home workouts that are effective in losing weight in addition to diet.

Best Home Workout Plan

High-Intensity Interval Training

High-Intensity Interval Training (HIIT) is a type of exercise method where high-intensity exercise and short rest periods are alternated. For example, after 30 seconds of vigorous jumping jacks, rest for 20 seconds, then start another exercise. In this way, many calories are burned in 15–30 minutes. HIIT increases the body’s metabolism, helps to melt fat quickly, and calorie burning continues even after the workout (afterburn effect). It is ideal for people who have little time but want fast results. It is possible to do HIIT at home without equipment, such as burpees, squats, high knees, etc. Regular HIIT improves weight, heart health, endurance, and overall fitness.

Cardio Bodyweight Exercise

Jumping Jacks

Jumping jacks are a simple but very effective cardio exercise that activates the whole body and helps burn calories quickly. In it, you jump while standing with your arms and legs spread together, then return to the original position. When done repeatedly, the body’s heart rate increases, blood circulation improves, and the body starts sweating. Regularly doing jumping jacks helps in weight loss, lung function, and stamina, as well as increasing bone strength. It can be done indoors, in a small space, and requires no equipment.

Initially, doing 2-3 sets (30-40 times in each set) every day will gradually increase endurance. The best part is that jumping jacks can be beneficial even when done alone and can also be used as a warm-up in combination with other workouts. It is a fat-burning exercise suitable for people of all ages.

High Knees

High Knees are an excellent cardio exercise where you stand in place and jump quickly, like running. It activates the abdominal muscles, legs, and heart and burns calories quickly. High Knees are mainly helpful in reducing belly fat and increasing stamina. You can start with 30 seconds a day and gradually increase the time. No equipment is required, and it can be done in a small space at home. It is effective as a warm-up, HIIT, or stand-alone exercise. Regular use will help you lose weight and tone your body.

Squat Jump

Squat Jumping is a powerful bodyweight exercise that works the leg, glute, and core muscles. It involves lowering yourself into a normal squat position and jumping straight up. After each jump, you land on the ground and return to the squat. This exercise improves balance, strength, and endurance and helps you burn calories quickly. Regular use of squat jumps strengthens your legs, reduces lower body fat, and increases cardio fitness. It can be easily incorporated into a HIIT workout or cardio routine.

Mountain Climber

Mountain Climber is a dynamic full-body exercise that involves pulling your knees towards your chest from a plank position—maintaining a running pace. It activates the core, arm, chest, and leg muscles and burns calories quickly. It improves balance, flexibility, and endurance. The mountain climber provides high-intensity cardio and strength training, which is especially effective for fat loss. It requires little space and no equipment to be easily done at home. If done regularly, it helps significantly in reducing belly fat and weight.

Full Body Strength Training

Squat

Squats are a basic and effective bodyweight exercise that primarily strengthens the legs, glutes, and core muscles. To do this, you stand up, bend your knees, and slowly lower yourself into a squatting position, as if you were sitting in a chair, then stand up again. Squats improve balance and stability; when done regularly, your leg structure becomes strong and toned. They are also great for losing weight and burning fat. They can be done at home without any equipment, and you can achieve good results by doing 2-3 sets (15-20 repetitions per set) per day.

Push-ups

Push-ups are a popular bodyweight exercise that strengthens the chest, shoulders, triceps, and core muscles. All you have to do is balance on your toes and palms, keeping your body straight, then lower your body down and push yourself back up. Push-ups build muscle, increase cardio, and improve your stamina. It can be easily done at home and enjoyed by people of any age. Regular push-ups increase strength and endurance, which helps in weight loss. Start with three sets of 10-15 push-ups per set every day and gradually increase the number.

Plank

Plank is a static core exercise that strengthens the abdomen, back, shoulders, and glutes muscles. While doing plank, the body is kept in a straight and straight line by balancing on the elbows and the front of the feet. This position is held for as long as possible, strengthening the muscles by stretching them. Plank not only reduces weight but also improves body stability and posture. It does not require equipment so that it can be done at home anytime. Regular planking strengthens the core muscles, keeps the spine straight, and increases overall fitness. To begin with, you should start with 20-30 seconds and gradually increase the time.

What You Should Know

Weight loss is not just about diet; regular and proper home workouts can also yield results. High-Intensity Interval Training (HIIT), cardio bodyweight exercises, strength training, and bodyweight movements increase the body’s metabolism, burn fat, and improve overall fitness. In addition to diet, regular exercise will help you lose weight gradually, strengthen your body, and stay healthy. The most important thing is to be consistent, patient, and give yourself time. So, start these easy and practical exercises from home and take the proper steps for your well-being and health.