The best exercises to lose weight at home

You are looking for exercises to lose weight? As part of a slimming program, some movements are preferred. Discover our selection of the most effective exercises to lose weight.

10 exercises to do at home to lose weight

You are not equipped and have little time to play sports? No problem! A few minutes a day and a little motivation will allow you to refine your silhouette.

Here we have selected 10 exercises to lose weight at home and without equipment. In order to be realized in the apartment without disturbing the neighborhood, the first 5 movements do not include jumps. They will also benefit overweight people to preserve their back and joints (ankles, knees).

Find the presentation of all these exercises in a video at the end of the article.

1. Burpees without jump

If you had to choose a single exercise to lose weight, go for the burpees! Very complete, the burpee is an essential exercise when it comes to spending. The principle is simple and the efficiency formidable. We find this exercise in most programs to lose weight.

Instructions: Start standing up, squat down, and then extend your legs back to find yourself in the position of pumps, take a leap forward to regroup your legs again, then get up. Then the exercise can be complicated by putting the torso on the ground or by making an extended jump when you get up.

2. Mountain climber

mountain climber to lose weight

The mountain climber is an effective exercise to burn calories while strengthening your legs and abs.

Instructions: Stand on the ground as if you want to pump, then bring your knees alternately to your chest.



To go further: Mountain climbers: a complete exercise to build and refine!

3. Plank jumping jacks

Mixed between jacketing exercise and jumping jack, the plank jumping jacks combines abdominal muscle building and energy expenditure. The top to refine its silhouette!

Instructions: The starting position is the same as for the mountain climber, in the position of pumps. The exercise is then to spread and then tighten his legs quickly to gain intensity. At your convenience, you can also sit on the elbows, as if you were doing classic abdominal sheathing.

4. Kettlebell swing

The Kettlebell swing is a classic in CrossFit. Mobilizing many muscle groups, this exercise is interesting to spend calories while strengthening the muscles of the posterior chain (hamstrings, glutes, erectors of the spine).

Ideally, this exercise should be done with a kettlebell, however, if you are not equipped you can perform this movement with a water bottle, a weighted balloon or a dumbbell.



Instructions: Spread your feet and flex your legs to tilt the pelvis backward. Pass the kettlebell between your legs than in front of you at shoulder height. It is the hip extension that initiates the movement.

To go further: Kettlebell Swing: presentation, tips, variants ...

5. Slots walked

exercise lose weight thighs

This exercise is interesting for overweight people who want to lose weight because it mobilizes large muscle groups (energy-intensive) without shocks. The joints are preserved and muscle his thighs and buttocks.

Instructions: Make slits slow and controlled in a straight line. Your knee will have to come close to the ground. Great strides will focus on the glutes and hamstrings, while smaller strides will further stretch your quads.

Again, bottled water or dumbbells will be appreciated in order to increase the intensity of this exercise to lose weight.

6. Skipping rope

skipping rope to lose weight

We already talked about it, the skipping rope is an ideal exercise to lose weight! It is, therefore, a fitness accessory to get when you want to refine at home. Two feet, hopping, back, moderate-intensity or high ... everything is possible!

7. Squat jumped

The squat is useful for strengthening her thighs and buttocks. However, when it comes to losing weight, we opt instead for jump squat, or squat jumped. Attention, this exercise will not allow you to refine only your thighs, but your whole body.

Instructions: do a squat, followed by a jump in extension, and so on. When receiving the jump, be sure to cushion the fall. For that, one receives rather on tiptoe, bending his legs to leave directly on a squat. This will preserve your back and knees while spending a lot of calories!

8. Jumping jack

The jumping jack is a simple and effective exercise to lose weight, easy to integrate into a workout at home.

Instructions: Start with your feet together, arms around your body. The exercise is then to make the first jump by simultaneously removing the legs and arms, then a second jump by tightening them. This sequence can be repeated more or less quickly during a given time or a number of repetitions. It's up to you to manage your effort according to your abilities and objectives.

9. Shattered slots

Just like all exercises incorporating jumps, the skipped lunges allow them to spend a maximum of calories and thus lose weight. However, this exercise is not recommended for overweight people to preserve back, knees and ankles.

Instructions: Starting from the lunge position, make a toned jump and cross your legs to get into slot position but having changed support. Chain these jumps more or less quickly. Your thighs heat up? It's normal 😉

10. Vacuum

exercise lose weight belly

The vacuum does not directly allow us to lose weight. However, it requires the transverse muscle, thus allowing to obtain a flatter belly. Thus, it seems important to integrate it into your training program, especially at the end of the session.

Instructions: Lie on your back. Take a deep breath while tucking your belly. Continue to breathe calmly through the nose while keeping your navel pressed down. Hold the contraction for a few seconds and then release the pressure while exhaling before performing on a new repetition.

Bagikan Artikel ini