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Best Exercise to Lose Weight at Home (2023)

Do you want to tone up and lose weight, but don’t have the time or money to go to the gym? That’s where at-home workouts come in!

before and after I lost 125 pounds
before and after I lost 125 pounds

I lost over 100 pounds and will show you how I did it and how you can lose weight. So, what are you waiting for? If you are ready to start to lose weight today, let’s go!

This blog post will discuss the best exercise to lose weight at home to help you achieve your weight loss goals. These exercises are simple and can be done in the comfort of your own home with minimal equipment.

Why work out at home?

1) You can save money on gym memberships.

Gym memberships can get expensive, and you pay whether you go or not. Not to mention the cost of gas for driving to and from the gym every day. Instead, I use that to build my own home gym.

2) You can work out whenever you want.

The best thing is I can exercise whenever I want. No need to wait for a class or schedule time slots. I take classes online, like spinning and yoga. There are plenty of free on-demand options on YouTube and paid options like Apple Fitness+. It is like having a personal trainer in your home.

3) You can customize your workouts to your own fitness level and needs.

It’s important to plan your workouts according to your fitness level in order to make progress and prevent injury. Beginners may want to start with low-intensity exercises, gradually increasing the intensity as they become more accustomed to the movements. I was so out of shape, I started by walking. I started to lose weight simply by walking a few miles a day, along with a calorie deficit diet. As I got stronger, I added rowing and spinning to lose weight even faster.

4) You don’t have to worry about others judging you or feeling self-conscious.

When I started my weight loss journey, I was about 125 pounds overweight. I felt a little self-conscious about joining a gym at that point and was much more comfortable doing exercise to lose weight at home.

5) You can save time and money spent traveling to the gym.

Working out at home saves travel time and costs. I really like being able to work out at home whenever I want. I used to spend over half an hour round trip back and forth to the gym.

Ready to lose weight? Check out my favorite gym machines to lose belly fat.

Disclosure: Some of the links below are affiliate links. This means that, at zero cost to you, I will earn an affiliate commission if you click through the link and finalize a purchase. As an Amazon Associate, I earn from qualifying purchases.

My favorite exercises for weight loss


Spinning at home

Spinning might be my favorite exercise machine. I start my morning with a spin class, at home. You can join free on-demand classes online like YouTube and Apple Fitness+

Doing 45-minutes of spinning in the morning keeps me energized all day. You don’t have to spend a fortune on a quality bike if you don’t want the bells and whistles.

You can lose weight pretty fast spinning with a home stationary bike. I was still about 20 pounds over my goal weight when I added spinning to promote weight loss. It helped boost weight loss and burn my belly fat.

Sunny Health & Fitness Premium Spinning Bike

This is the spinning bike in my home gym. It’s a sturdy steel frame and magnetic flywheel with widely adjustable resistance. This is the best exercise machine I use to lose fat.

Jumping Jacks

Jumping Jacks

Doing jumping jacks is a great way to start your day and get your body moving. They are simple exercises that can be done anywhere with no equipment required.

Jumping jacks are a total-body workout that helps to increase heart rate, burn calories, and tone your body. They are also an effective way to improve circulation and increase energy.

If you are looking for an easy way to get started on your weight loss journey, adding jumping jacks to your routine is a great way to begin. I do them throughout the day.

Burpees and Mountain Climbers

mountain climber exercise

Burpees be a powerhouse exercise. Add Mountain Climbers in with each rep and you will really feel it! Not only does it engage multiple muscle groups, but it also gets your heart pumping and burns calories at a rapid rate. I found this a great exercise when losing weight.


Indoor rowing is an excellent full-body exercise that can help you lose weight and tone up. Rowing is a great exercise for all fitness levels, as you can adjust the intensity to match your own abilities.

I started my weight loss journey with a home rowing machine. I like that is it low-impact and I can increase the intensity as I grew stronger.

Rowing works the entire body, including the legs, arms, back, and abs. It is also a great cardiovascular exercise, which means it helps to burn calories and promotes weight loss.


planks are great for core strength

The plank is a simple exercise that can be done almost anywhere to help tone and strengthen core muscles. The basic position is to hold the body in a push-up position, but with the forearms on the floor instead of hands. Plank exercises can be done for time or repetitions to keep your core tight.

To do a plank, start by lying face down on the floor with your palms flat on the ground beside your chest. Then, push yourself up into a push-up position so that your weight is supported by your toes and forearms. Keep your back straight and engage the abdominal muscles. Hold this position for as long as you can. If you find this too difficult, you can also start in a modified plank position where your knees are bent.

You can also do side planks by lying on one side with your elbow directly under your shoulder and legs stacked on top of each other. Raise your hips off of the ground so that only your forearm and feet are touching the ground and hold this position for 30-60 seconds before switching sides.

Kettlebell Swings, Presses, and Squats

kettlebell goblet squats

Weight training is great for fitness and the kettlebell is one of my favorite pieces of home gym equipment. I use mine in many ways in my exercise routine. You can do several exercises to lose with them.

The kettlebell is a great piece of home gym equipment because it can be used in many different ways to target different muscle groups. My favorite kettlebell exercises are the swing, the press, and the squat.

The kettlebell swing is a great exercise for the glutes and hamstrings. To do the swing, hold the kettlebell with both hands in front of your chest and stand with your feet shoulder-width apart. With knees slightly bent, hinge at your hips to lower the kettlebell between your legs. Then, explosively extend your hips to swing the kettlebell up to shoulder height. Keep your core engaged and squeeze your glutes at the top of the swing.

The kettlebell press is a great exercise for the upper body, chest, shoulders, and triceps. To do the press, stand with your feet hip-width apart and hold the kettlebell in one hand with your arm extended straight overhead. Bend your elbow and lower the weight behind your head. Then, press the weight back up to lockout overhead. Make sure to keep your core engaged throughout the entire movement.

The goblet squat is a great exercise for the thighs, glutes, and hamstrings. To do a squat, stand with your feet hip-width apart and hold a kettlebell in front of you with both hands. Bend at your hips and knees to lower yourself down into a squat position. Keep your head up and back flat as you descend. Descend as low as you can while still maintaining good form then drive through your heels to return to standing.

I like these adjustable kettlebells from Bowflex. They don’t take up much space and can adjust from 8-40 pounds with a quick turn of the dial.


All of these exercises are great for losing weight at home. They are low-impact and can be done with minimal equipment. You can do them almost anywhere, making them a great option for people who have busy schedules or who don’t live near a gym. Choose your favorite exercise and get started on your weight loss journey today!

It can be difficult to stay motivated when trying to lose weight. It may feel like you’re not seeing results fast enough, or that you’ll never reach your goal. However, it’s important to stay focused and motivated, or you may find yourself giving up altogether. One way to stay motivated is to set small, attainable goals.

Instead of trying to lose 50 pounds in two months, aim to lose five pounds in one month. This way, you’ll be more likely to see results and feel encouraged to keep going. Additionally, try to find a friend or family member who is also trying to lose weight.

This way, you can support each other and stay on track together. Finally, remember that weight loss is a journey, not a race. Take your time and focus on making lasting changes rather than seeing the scale as the only measure of success. If you can keep these things in mind, you’ll be well on your way to reaching your weight loss goals.

Ready to lose weight? Check out my favorite gym machines to lose belly fat.

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