4 Effective At-Home Weight-Loss Workouts! (2023)

Shannon Clark

April 01, 2020 13 min read

Have you set a resolution to get into the best shape of your life, but can't afford a gym membership, or you simply shy away from a room packed full of treadmills, ellipticals, and free weights? Don't worry—not going to a gym doesn't spell disaster. You can still achieve your goals from the comfort of your own home.

The nice thing about home workouts is that they're high on the convenience factor. Whether you have kids and don't want to hire a sitter, or your schedule is just too hectic and that drive time to and from the gym isn't possible, a home workout solves most dilemmas. Not to mention, it eliminates any excuse for not working out.

Go Big, Stay Home

People often believe that home workouts are only for those who are just starting out, but that's not true.

Here are three at-home workouts designed by IFFB figure pro Jessie Hilgenberg and fitness and bikini model Lais DeLeon. They're broken down by experience level, so whether you're green to weightlifting or consider yourself a seasoned vet, you can get great results—no matter how busy your life.

These workouts require no more than a resistance band, a set of dumbbells, and the occasional pull-up bar. Pressed for time? No problem. They can be done in 30 minutes or less. Just remember to stay accountable.

4 Effective At-Home Weight-Loss Workouts! (2)

Don't fall into the trap of monotony. Instead, focus on introducing bands, dumbbells, and body-training splits into your workout.

Because motivation can tend to wane when you're at home and could easily browse the Internet or channel surf, it's important to schedule your home workouts just as you would any other workout session. Make an appointment with yourself—preferably at the same time each day or week to get in the groove and maintain accountability. Once you surpass the three-week hump, you won't even consider skipping your sweat session.

Also remember to add variety to your workout by changing up your exercises or rep schemes. A limited array of equipment might mean you have fewer exercises to choose from, but it doesn't mean you have to do the same workout day in and day out.

Don't fall into the trap of monotony. Instead, focus on introducing bands, dumbbells, and body-training splits into your workout. Try an upper/lower-body plan for a few weeks, then feel free to change to a full-body plan to help shock the muscles and keep them responding. The more variety you can include as you progress, the better.

Be sure to perform a light warm-up before each workout and finish off with some stretching at the end. Don't skip this. What you do today to help increase your flexibly will help improve your performance for tomorrow's workout session!

1. Beginner At-Home Workout Program

During the initial stages of a beginner workout, focus on getting form down pat. Now is not the time to lift very heavy; it's the time to perfect your exercise execution.

"Keep the weight in your heels during the exercises for the leg and back," advises Hilgenberg. "This will help target your glutes and hamstrings during the leg exercises and keep your posture and form correct."

Jessie also recommends that you alternate between having your toes pointed out, in, and straight ahead during calf exercises. This will help to stress the calves from different angles, sparking greater progress.

4 Effective At-Home Weight-Loss Workouts! (3)

Plie Dumbbell Squat

When it comes to training your upper body, form is still essential. "During your biceps curl exercises, keep your upper arms directly by the sides of your torso without squeezing them inward," Jessie says. "This will keep your elbows stable during the exercise."

This program includes three workouts per week, so take at least one day of rest between sessions!

Workout 1: Legs/Back

1

Dumbbell sumo squat

3 sets, 12 reps

+ 5 more exercises

4 Effective At-Home Weight-Loss Workouts! (6)

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  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

4 Effective At-Home Weight-Loss Workouts! (9)
  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

4 Effective At-Home Weight-Loss Workouts! (10)
  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Workout 2: Shoulders/Chest/Tris

1

Pushups

3 sets, 12-15 reps

+ 5 more exercises

4 Effective At-Home Weight-Loss Workouts! (13)

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  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

4 Effective At-Home Weight-Loss Workouts! (16)
  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

4 Effective At-Home Weight-Loss Workouts! (17)
  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

(Video) Cardio vs. strength training: What you need to know

Workout 3: Legs/Biceps/Calves

1

Dumbbell sumo squat

3 sets, 12-15 reps

+ 4 more exercises

4 Effective At-Home Weight-Loss Workouts! (20)

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
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What comes with BodyFit?

4 Effective At-Home Weight-Loss Workouts! (22)
  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

4 Effective At-Home Weight-Loss Workouts! (23)
  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

4 Effective At-Home Weight-Loss Workouts! (24)
  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

2. Intermediate At-Home Workout Program

Once you're ready to move to the intermediate level, it's time to elevate the intensity. This program, developed by Lais, has you hitting your body from all angles.

You'll use a band for resistance, adding an extra element of challenge. Bands do a great job at keeping constant tension on the muscle tissues throughout the movement, so this will really help build higher levels of strength.

This routine includes two workouts per week, so hit these sessions at least once each, and up to two times each per week. Your weekly routine could look something like this: lower body, upper body, rest, lower body, upper body, followed by two more rest days.

(Video) The science is in: Exercise isn’t the best way to lose weight

Workout 1: Lower Body

1

Circuit: Perform Twice

Mountain climber

1 set, 80 reps

+ 1 more exercises

4 Effective At-Home Weight-Loss Workouts! (27)

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
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4 Effective At-Home Weight-Loss Workouts! (29)
  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

4 Effective At-Home Weight-Loss Workouts! (30)
  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

4 Effective At-Home Weight-Loss Workouts! (31)

Workout 2: Upper Body

1

Circuit: Perform Twice

Jumping Jack

1 set, 30 reps

+ 1 more exercises

4 Effective At-Home Weight-Loss Workouts! (34)

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
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What comes with BodyFit?

4 Effective At-Home Weight-Loss Workouts! (36)
  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

4 Effective At-Home Weight-Loss Workouts! (37)
  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

4 Effective At-Home Weight-Loss Workouts! (38)
  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

(Video) 7 DAY CHALLENGE 7 MINUTE WORKOUT TO LOSE BELLY FAT - HOME WORKOUT TO LOSE INCHES Lucy Wyndham-Read

3. Advanced At-Home Workout Program

Once you're ready to move onto advanced workouts, it's time to up the volume. This protocol designed by Jessie has you doing four sets per exercise, allowing you to really stress your muscles to full capacity. You'll also introduce single-leg exercises, which recruit more total core muscle fibers.

"Go slow during the exercises and focus on balance, stability, and using perfect form on the single-leg moves," Hilgenberg advises.

4 Effective At-Home Weight-Loss Workouts! (39)

One-Arm Dumbbell Row

Another quick tip Jessie has pertains to that one movement most women have trouble with: pull-ups. For this upper-body killer, she suggests keeping your elbows directly at the sides of your torso. "This will ensure you use more of your back and less of your arms," she explains.

Just like Hilgenberg's first routine, hit these workouts at least once each per week. If you really want to turn up the heat, complete each workout twice per week!

Workout 1: Legs/Back

1

Kettlebell One-Legged Deadlift

4 sets, 15-20 reps

+ 7 more exercises

4 Effective At-Home Weight-Loss Workouts! (42)

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
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What comes with BodyFit?

4 Effective At-Home Weight-Loss Workouts! (44)
  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

4 Effective At-Home Weight-Loss Workouts! (45)
  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

4 Effective At-Home Weight-Loss Workouts! (46)
  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Workout 2: Shoulders/Chest/Tris

+ 6 more exercises

4 Effective At-Home Weight-Loss Workouts! (49)

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
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4 Effective At-Home Weight-Loss Workouts! (50)

What comes with BodyFit?

4 Effective At-Home Weight-Loss Workouts! (51)
  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

(Video) Half An Hour Weight Loss - 30 Min Home Workout To Burn Fat
4 Effective At-Home Weight-Loss Workouts! (52)
  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

4 Effective At-Home Weight-Loss Workouts! (53)
  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Workout 3: Legs/Biceps/Calves

1

4 sets, 15-20 reps

4 Effective At-Home Weight-Loss Workouts! (54)4 Effective At-Home Weight-Loss Workouts! (55)

+ 7 more exercises

4 Effective At-Home Weight-Loss Workouts! (56)

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
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Already have a Bodybuilding.com account with BodyFit? Sign In

4 Effective At-Home Weight-Loss Workouts! (57)

What comes with BodyFit?

4 Effective At-Home Weight-Loss Workouts! (58)
  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

4 Effective At-Home Weight-Loss Workouts! (59)
  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

4 Effective At-Home Weight-Loss Workouts! (60)
  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

4. Efficient At-Home Cardio Workout

No matter your skill level, this AMRAP-style workout (which stands for "as many rounds as possible") will challenge you. Complete each of the following exercises and repeat, resting only when necessary. See how many rounds you can complete in 15 minutes. Don't let the lack of equipment fool you. "It's short but brutal," explains DeLeon. "Try it!"

AMRAP Workout, 15 Minutes

1

Split Jump

1 set, 15 reps

+ 5 more exercises

4 Effective At-Home Weight-Loss Workouts! (63)

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

Already have a Bodybuilding.com account with BodyFit? Sign In

4 Effective At-Home Weight-Loss Workouts! (64)

What comes with BodyFit?

4 Effective At-Home Weight-Loss Workouts! (65)
  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

4 Effective At-Home Weight-Loss Workouts! (66)
(Video) 15 Min No Jumping Workout To Lose Weight At Home
4 Effective At-Home Weight-Loss Workouts! (67)
  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

FAQs

Can you lose weight with just home workouts? ›

That's right! With just the weight of your body and no additional equipment, it's entirely possible to exercise and burn fat. There are various very effective methods (Fizzup, Lafay method, etc.), all essentially based on the same exercises.

Is 4 workouts a week enough to lose weight? ›

Basically, to lose weight, you need to burn more calories than you consume. So while your diet plays a major role in dropping pounds, exercise can help too. In general, try to exercise at least 4 or 5 days a week if you want to see weight loss results in both the short and long term.

How can I lose 5 kg in 10 days? ›

Top 10 tips to reboot your body and kick start weight loss
  1. Start Your Day With A Workout. Set up your alarm 20 minutes early and schedule your workout first thing in the morning. ...
  2. Skip the Scale. ...
  3. Carry Your Own Snacks. ...
  4. Eat An Apple. ...
  5. Try To Eat Meals At Home. ...
  6. Become a Water Baby. ...
  7. Eat Slowly. ...
  8. Eat Protein.
30 Mar 2021

How can I lose fat quickly? ›

The 14 Best Ways to Burn Fat Fast
  1. START STRENGTH TRAINING. ...
  2. FOLLOW A HIGH-PROTEIN DIET. ...
  3. SQUEEZE IN MORE SLEEP. ...
  4. ADD VINEGAR TO YOUR DIET. ...
  5. EAT MORE HEALTHY FATS. ...
  6. DRINK HEALTHIER BEVERAGES. ...
  7. FILL UP ON FIBER. ...
  8. CUT DOWN ON REFINED CARBS.

Is working out 30 minutes a day enough to lose weight? ›

Researchers say the results suggest that 30 minutes of exercise a day may provide additional weight loss benefits. For example, people may still have extra energy leftover after shorter workouts to be more physically active throughout the day.

What's the best exercise to lose belly fat? ›

Some great cardio of aerobic exercises for belly fat include:
  • Walking, especially at a quick pace.
  • Running.
  • Biking.
  • Rowing.
  • Swimming.
  • Cycling.
  • Group fitness classes.

What is the most effective workout? ›

We posed this question to four fitness experts and compiled a list of their favorites.
  • Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. ...
  • Interval training. ...
  • Squats. ...
  • Lunges. ...
  • Push-ups. ...
  • Abdominal Crunches. ...
  • Bent-over Row.
15 Apr 2022

How much weight can I lose in 4 months if I workout everyday? ›

Aim for Safe Weight Loss

A single pound of fat is equal 3,500 calories, so you can expect to safely lose 17.4 to 34.8 pounds in a four-month period.

Is it better to workout for 30 min or an hour? ›

According to a study published in the American Journal of Physiology, 30 minutes of daily exercise is just as effective for losing weight as 60 minutes.

How much weight will I lose if I exercise 1 hour a day? ›

Aerobic Exercise

Working out for 1 hour each day with such an activity would burn 3,577 calories each week and 14,308 calories each month. That computes to a monthly weight loss of 4 lbs.

How can I lose 10kg fast? ›

How To Lose 10 Kilograms in 30 Days
  1. Know what you eat. Whatever you eat, make sure that you know what it is. ...
  2. Avoid junk foods. Junk foods are one of the primary reasons why people put on weight over time. ...
  3. Exercise. ...
  4. Drinking as much water as possible. ...
  5. Reduce sugar intake. ...
  6. Get enough sleep. ...
  7. Hit the treadmill.
21 Sept 2018

How many calories is 1 kg? ›

According to studies, for every 1 kg of weight loss, 7700 calories are needed, or 1000 calories are lost 0.13 kg.

What is the laziest way of losing fat? ›

Sleeping may possibly be the laziest way to lose weight ever. During a 6-year study, Canadian researchers observed the connection between sleep patterns and obesity and found that people who slept 5 to 6 hours a night gained 4.5 pounds more than those who dozed for 7 to 8 hours nightly.

What burns the most fat? ›

Running is the winner for most calories burned per hour. Stationary bicycling, jogging, and swimming are excellent options as well. HIIT exercises are also great for burning calories. After a HIIT workout, your body will continue to burn calories for up to 24 hours.

Does plank reduce belly fat? ›

Planks are perfect for burning belly fat because they engage multiple muscles at once, boosting the metabolic rate and benefiting core strength. All in all, a plank is an excellent choice to stimulate the whole body. Overall, a plank is a good exercise for facilitating the whole body.

Do planks burn fat? ›

A plank helps to burn fat rapidly, largely because it can engage multiple muscles at once. No wonder, it benefits the core strength of your body and boosts your metabolic rate to lose weight. All in all, a plank is an excellent choice to stimulate the whole body.

What should be the daily routine to lose weight? ›

Morning Habits to Help You Lose Weight
  • Hop on the Scale. 1/15. ...
  • Drink a Glass (or 2) of Water. 2/15. ...
  • Work Out Before Breakfast. 3/15. ...
  • Eat a High-Protein Breakfast. 4/15. ...
  • Make a Meal Plan for the Day. 5/15. ...
  • Get Some Sun. 6/15. ...
  • Use Measuring Cups and Spoons. 7/15. ...
  • Practice Mindfulness. 8/15.
4 Jan 2021

How can I lose a lb a week? ›

Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity. Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal.

What exercises help you lose weight? ›

You don't have to exercise at a high intensity to lose weight. If you're a beginner or have physical limitations, low-intensity cardio can also help you burn calories and drop pounds. These workouts include jogging, bicycling, power walking, swimming, and aerobics.

Can I lose belly fat in 7 days? ›

Losing belly fat in just a week is scientifically not possible. It is known that belly fat is quite stubborn. It is linked to diabetes, heart disease, metabolic syndrome, and PCOS (1), (2). That is why it is important to devise a strategy to shed abdominal fat as quickly as possible.

How can I lose my lower belly fat in 2 weeks? ›

But there are some things you can do to speed up the process.
  1. Accept that your behaviors will adjust. ...
  2. Eat more fiber. ...
  3. Walk every day. ...
  4. Begin strength training. ...
  5. Embrace healthy fats. ...
  6. Load up on protein. ...
  7. Okay, now you can do some crunches. ...
  8. Try to limit your stress.
15 Mar 2022

What workouts give the fastest results? ›

The 5 Workout Moves That Show The Fastest Results
  • Low-Bar Back Squat. This squat variation hammers your glutes while also working your quads, hamstrings, core, and back musculature to a high degree, Nelson says. ...
  • Bent-Over Dumbbell Row. ...
  • Conventional Deadlift. ...
  • Hip Thrust.
16 Jan 2017

What is the 10 best exercise? ›

Why these 10 exercises will rock your body
  1. Lunges. Challenging your balance is an essential part of a well-rounded exercise routine. ...
  2. Pushups. Drop and give me 20! ...
  3. Squats. ...
  4. Standing overhead dumbbell presses. ...
  5. Dumbbell rows. ...
  6. Single-leg deadlifts. ...
  7. Burpees. ...
  8. Side planks.

What is a good daily workout routine? ›

Cardio Activities

For instance, you could walk for 25 minutes each day, or jog for 20 minutes four days per week. If you enjoy aerobics, you could do two 30-minute sessions of fast-paced aerobics on nonconsecutive days, along with a 15-minute cycling session.

How can I lose 20 lbs in 4 months? ›

How to Lose 20 Pounds as Fast as Possible
  1. Count calories. ...
  2. Drink more water. ...
  3. Increase your protein intake. ...
  4. Reduce your refined carb consumption. ...
  5. Start lifting weights. ...
  6. Eat more fiber. ...
  7. Follow a sleep schedule. ...
  8. Set reasonable goals and stay accountable.
13 Aug 2018

Can I drop 20 pounds in 4 months? ›

Simply put, you can lose 20 pounds in several months by eating fewer calories than you do now and exercising vigorously for three to five hours per week using resistance training, interval training, and cardio training.

What is a realistic weight loss goal for 4 weeks? ›

1-2 pounds in a week is the recommended weight loss rate by health experts all over the world. So in 4 weeks, you should aim to lose 4-8 pounds.

How long after starting exercise will I lose weight? ›

In terms of losing weight through exercise, he says people can start seeing results in two to three weeks. But he explains that if you want to keep the weight off, you'll need a routine that progresses slowly and steadily instead of one where you're going all out.

What burns the most calories in 30 minutes? ›

Running at even a slow pace burns a lot of calories for 30 minutes. On average, running burns between 10.8 to 16 calories per minute and putting it at the top of the list of workouts that burn the most calories.

Is it better to walk longer or faster? ›

In a new study, which looks at activity tracker data from 78,500 people, walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

How can I burn 1000 calories in 30 minutes? ›

An interval session consisting of 30-second bouts of sprinting in between five-minute segments of jogging can burn 1,000 calories in less than 30 minutes. According to the American Physiological Society, research shows that sprint interval training can burn 200 calories in just 2.5 minutes.

Can you lose weight by drinking water? ›

Water can be really helpful for weight loss. It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals. The benefits are even greater when you replace sugary beverages with water. It is a very easy way to cut back on sugar and calories.

Can you lose weight by not eating? ›

Fasting for a certain number of hours each day or eating just one meal a couple days a week, can help your body burn fat. And scientific evidence points to some health benefits, as well.

What type of exercise burns the most fat? ›

Running is the winner for most calories burned per hour. Stationary bicycling, jogging, and swimming are excellent options as well. HIIT exercises are also great for burning calories. After a HIIT workout, your body will continue to burn calories for up to 24 hours.

What type of exercise helps you lose weight fast? ›

Strength Training

It not only helps you lose weight, but also helps you keep the weight off by building muscle. That'll help your body burn more fat. Try to do some strength training 3-5 times a week, for about an hour each time. Don't forget to rest a day between every 2 days that you do it.

What is the best exercise to lose belly fat? ›

Some great cardio of aerobic exercises for belly fat include:
  • Walking, especially at a quick pace.
  • Running.
  • Biking.
  • Rowing.
  • Swimming.
  • Cycling.
  • Group fitness classes.

What exercise burns the most calories in 30 minutes? ›

Running/jogging

Running at even a slow pace burns a lot of calories for 30 minutes. On average, running burns between 10.8 to 16 calories per minute and putting it at the top of the list of workouts that burn the most calories.

What burns fat while you sleep? ›

Here are five handy ways you can burn fat while you're asleep.
  • Drink a casein shake. ...
  • Sleep more. ...
  • Eat cottage cheese before bed. ...
  • Resistance training. ...
  • Eat small meals throughout the day.

What drink burns fat the fastest? ›

The 8 Best Weight Loss Drinks
  1. Green Tea. Share on Pinterest. ...
  2. Coffee. Coffee is used by people around the world to boost energy levels and lift mood. ...
  3. Black Tea. Like green tea, black tea contains compounds that may stimulate weight loss. ...
  4. Water. ...
  5. Apple Cider Vinegar Drinks. ...
  6. Ginger Tea. ...
  7. High-Protein Drinks. ...
  8. Vegetable Juice.
16 Jul 2018

Do planks burn belly fat? ›

Planks are perfect for burning belly fat because they engage multiple muscles at once, boosting the metabolic rate and benefiting core strength. All in all, a plank is an excellent choice to stimulate the whole body. Overall, a plank is a good exercise for facilitating the whole body.

How long of a walk burns 500 calories? ›

To burn 500 calories, you have to walk for 42 minutes or 1 mile per hour, or 2 km per hour. Or 42 minutes of running at a speed of 2 km per hour. In this case, walking is also running but running takes more time because of the air resistance.

What activity burns 500 calories an hour? ›

Several activities can help you burn 500 calories or more in an hour including dancing, outdoor work, swimming, sports, bike riding, going to the gym, high-intensity interval training and working out using a punching bag.

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6. 8 Kids Exercises To Lose Belly Fat At Home
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Author: Terrell Hackett

Last Updated: 01/08/2023

Views: 5978

Rating: 4.1 / 5 (52 voted)

Reviews: 91% of readers found this page helpful

Author information

Name: Terrell Hackett

Birthday: 1992-03-17

Address: Suite 453 459 Gibson Squares, East Adriane, AK 71925-5692

Phone: +21811810803470

Job: Chief Representative

Hobby: Board games, Rock climbing, Ghost hunting, Origami, Kabaddi, Mushroom hunting, Gaming

Introduction: My name is Terrell Hackett, I am a gleaming, brainy, courageous, helpful, healthy, cooperative, graceful person who loves writing and wants to share my knowledge and understanding with you.