So you’ve decided to lose weight, but you aren’t sure where to start?
If you’re looking to shed off those extra pounds, then this article is for you. We have compiled a list of the top 10 simple workouts that can be done at home to lose weight. These workouts are straightforward, require little to no equipment, and can be done in 10 minutes or less.
1. Squats
Many people think squats are simply about going down on one knee and bending the other leg. While this is a necessary step, it’s not quite as simple as it seems. In fact, learning to squat correctly can help you get the most out of your weight loss effort.
The correct way to perform a squat is by bringing your knees in line with your toes. While in this position, you should be able to feel your heels firmly pressed against the floor. After reaching this position, you should push your hips forward and stand back up. Keeping your weight evenly distributed on both legs will help increase your overall stability while also reducing knee injuries.
2. Body Weight Squats
Depending on your fitness level, you may find that simply doing squats is not sufficient for effective weight loss. If that’s the case, then consider opting for body weight squats. With body weight squats, you’ll need to use your body weight as resistance instead of relying on equipment.
To do body weight squats, stand with your back to the wall. Bend your knees and place your hands on the wall for support. Keeping your back flat against the wall, bend your knees and lift your feet off the floor. You should feel that you’re challenging your leg muscles while also strengthening your core. Squat down until your thighs are at a right angle to the floor, then rise back up.
3. Step Up
The step up is a simple yet popular workout that can be done using just about any surface. For those looking to lose weight, the step up is an ideal workout because it forces you to use your arms and get your heart rate up while also increasing the intensity of your workout.
To do a step up, start by taking a large step forward with your left foot. As you raise your foot, push off with your arms and keep your body upright. You should feel that your body is becoming more balanced as you push off with your arms. Step up as high as you can manage while maintaining your balance, and then bring your right foot forward in a similar fashion. You can now step back with your right foot and bring your left foot forward for another repetition. You can do this simple step up routine for 20 minutes and feel like you’ve accomplished something worthwhile.
4. Burpees
If you’re looking for a total body workout that will get your heart rate up, then consider opting for burpees. Burpees are a series of jumps and landings that get your heart racing and challenge your muscles in a whole new way. You’ll need a partner to do burpees with, so he can catch you when you jump. Once you’ve mastered the technique, try doing them solo to work on your balance.
To do a burpee, start with a push up. As you get into position, jump and push your arms in front of you. Using your arms for support, jump in the air and land on your feet with both feet facing forward. Now it’s time for your partner to catch you. He should stand behind you with both hands on your back, helping you maintain your balance during this difficult move. When you’ve mastered the technique, try doing them solo in the privacy of your home.
5. Jumping Jacks
Jumping jacks are another great exercise for anyone looking to lose weight. Simply perform a set of 10-20 jumping jacks, and you’ll soon find yourself sweating and losing those extra pounds. Just make sure that your workout clothes are comfortable and loose fitting so that you don’t end up looking like a mess while working out.
This is one of the gentlest workouts on this list, meaning it’s not as intense as some of the others. You’ll still get a good workout, but you won’t injure yourself.
6. Sprinting
If running fast isn’t your thing, then consider doing some sprinting. Sprinting involves getting up to speed quickly and then maintaining that speed for a while. It’s a great option for those who want to put their body in good condition but aren’t sure if they’ll like running or not.
To do a sprint, start by standing in place with your feet hip-width apart. Bend your knees and pick up your arms in a T-position. Now bring your right foot forward and push off with your arms. Drive your right foot as fast as you can towards the edge of the platform. When you come close, bend your knees and jump as high as you can. As you land, turn around and do the same thing with your left foot. You should feel that your muscles are being stimulated while also losing weight.
7. Jump Rope
Instead of doing burpees or running, you can opt for something more traditional like the jump rope. The jump rope is an old-school workout tool that will give your muscles a good work out while also getting your heart rate up. When performed correctly, the jump rope is one of the safest workouts on this list, so you can feel confident progressing.
This exercise will require a bit of research and practice to perfect. To begin with, practice holding the rope while standing in place with your arms at your sides. When holding the rope, your arms should be slightly bent at the elbow. Next, practice jumping rope while standing with your feet shoulder-width apart. When you feel ready, begin by doing jumping jacks while holding the rope in front of you. As you improve, do lunges while holding the rope and eventually, do them while blindfolded. The rope is a great choice for people who want a total-body workout while not having to worry about weights or equipment.
8. High Knees
If you’re looking for a way to work your thighs, then consider doing some high knees. Like the step up, the high knee is also an option for those who want to lose weight but aren’t sure if they’ll like running or working out with weights. Like the jump rope, the high knee is also a traditional choice among those looking to get their heart rate up. You’ll need a sturdy surface with which to do high knees, so be sure to pick something that’ll last the duration.
To do a high knee, stand with your feet shoulder-width apart. Now bend your knees and raise your hands above your head. As you raise your hands, extend your arms fully until your palms are facing down. Using your arms as resistance, drive your knees towards the surface as high as you can. Be careful not to push your hands beyond where your arms are fully extended, or you may end up straining your neck. When you’re done, bend your knees and drop your arms to your sides.
This is one of the least strenuous workouts on this list, so it won’t overwhelm those who are new to working out.
9. Squat Hold
Squat hold is basically just a squat with a hand on the floor. In order to do a squat hold, you’ll need to be able to do a proper squat. To begin with, practice doing a traditional squat. When you feel like you’re ready, begin by placing one hand on the floor, just outside of your shoes, for support. As you squat down, your hands should follow your knees and stay in this position until your thighs are at a right angle to the floor. After completing a set of squats, stand up and place one hand on the floor for support. Bend your knees and hold this position for as long as you can. If you feel like you’re about to drop, then place your hands on the floor and push yourself back up. Squat holds help develop your stability while also engaging your arms, abs, and thighs. These are all important factors in losing weight.