Introduction
A workout to lose weight at home It's the ideal solution for those who want to lose weight without joining a gym. With targeted bodyweight exercises, you can burn calories, tone muscles, and improve your fitness. In this guide, you'll find a comprehensive plan, a quick workout, and practical tips for achieving tangible results.
Why do a workout to lose weight at home?
Training at home offers numerous advantages:
- Comfort → no travel or waiting, you can train whenever you want.
- Constance → the routine becomes easier to maintain.
- No tools required → all you need is a body, a mat, and a little space.
- Real results → with a well-structured fat burning circuit you can burn up to 300–500 kcal in one session.
A real one fat burning workout without equipment that you can do anywhere.
Workout plan for losing weight at home
Warm-up (5 minutes)
- Marching in place or brisk walking → 1 min
- Jumping jacks → 1 min
- Skip up → 1 min
- Shoulder and hip rotations → 1 min
- Light squats → 1 min
Fat Burning Circuit (20 minutes)
Perform each exercise for 40 seconds, rest 20 seconds. Repeat the circuit 3 times.
- Squat jump
- Push-ups
- Alternating lunges
- Mountain climber
- Burpees
- Plank with shoulder tap
Estimated calories burned: 300–400 kcal per session (depending on weight and intensity).
Cool down and stretch (5 minutes)
- Leg and back stretching
- Shoulder and arm stretching
- Deep breathing
Quick workout to lose weight (15–20 min)
If you're short on time, try this compact routine.
Structure: 5 exercises × 45 seconds, 15 seconds rest, 3 rounds.
- Burpees
- Bodyweight squats
- Push-ups
- Abdominal crunches
- Plank
A perfect one workouts to lose weight at home for beginners which is also suitable for more advanced levels by increasing rounds and repetitions.
Practical tips for losing weight by exercising at home
- Frequency → at least 3–4 sessions per week.
- Diet → combine training with a balanced diet rich in lean proteins, vegetables and complex carbohydrates.
- Mistakes to avoid → skipping the warm-up, training irregularly, neglecting recovery.
- Progression → gradually increase the intensity and duration of your exercises to always stimulate your metabolism.
The exercises to lose weight at home without equipment They really work when combined with a healthy lifestyle.
Focus
A quick workout to lose weight at home It's accessible to everyone: 20–30 minutes a day is enough to achieve visible results. You don't need expensive equipment, just consistency, motivation, and the desire to get back in shape.
Useful links
👉 https://www.humanitas.it/enciclopedia/attivita-fisica/allenamento/
👉 [Workouts]
👉 [Customized Itinerary]
A good one workout to lose weight at home It allows you to burn calories, improve your endurance, and feel better without having to go to the gym. With these plans, you can start right away, at no cost and with tangible results.
👉 Want more programs? Check out the [ sectionWorkouts].
👉 Our unique project: theCustomized Itinerary, which combines travel, a traditional recipe, and a dedicated workout. Find out how it works and create your own customized program.
