8 Weight Loss Exercises: No Gym Required And Easy To Perform At Home

Physical Activity And Weight Loss

Physical Activity And Weight Loss
Move Your Body
Many forms of physical activity can help you lose weight by burning more calories. Depending on your age, diet, and initial weight, you might lose more or less weight.

Cardiovascular (CV) diseases like coronary heart disease (CHD), heat failure (HF), stroke, ventricular dysfunction, and cardiac arrhythmias are all linked to obesity. In order to lessen the severity of cardiovascular risk factors, the American Heart Association's scientific statement on obesity and weight loss recommends weight loss for overweight and obese patients. 

Weight reduction in these patients have been related with enhancements in numerous cardiometabolic risk factors like predominance of the metabolic condition, insulin resistance, type 2 diabetes (T2DM), dyslipidemia, hypertension, aspiratory sickness, CV illness, and irritation. 

Clinically critical weight reduction has been demonstrated to be more effective in decreasing cardiovascular and type 2 diabetes risk factors. As a result, many health care providers have good reasons to recommend that overweight and obese patients try to lose at least some weight. 

Exercising is good for your health as a whole. Losing weight and being healthy go hand in hand. A person is more likely to develop a number of conditions, including hypertension, diabetes, high cholesterol, and other cardiovascular issues, if their body mass index is higher. For the successful management of these conditions, exercise also becomes extremely important. 

Dieting and exercise are two crucial considerations when trying to lose weight. The two must be in balance in order to be effective. If you eat well but don't exercise or work out a lot but don't follow your diet, your body will behave very differently in your daily life.

Along with weight loss, exercise has many other advantages. Exercise makes you feel better, makes your bones stronger, and lowers your risk of many chronic diseases. Many people do not opt for gym or avoid to join any fitness center. Lack of time or unavailability of suitable timing along with financial crisis to pay the expenses and fee of gym are major issues. Due to these reasons many obese people do not start or give up their fitness journey in the middle. 

Therefore, this article is summarizing some exercises/physical activities which can be performed at home. Moreover, these activities do not require heavy investment and are almost free of cost.

You can try these at-home exercises for weight loss that don't require any equipment. 

1. Walking 

Walking is an excellent form of exercise. You can do it anytime which suits you. Total fat loss is observed both at slow as well as fast walking speed. Interestingly, in a study, fat loss was more clear and rapid in overweight or obese subjects who walked slowly as compared to subjects who walked at fast speed.

2. Running 

Jogging and running
Jogging And Running
Many people prefer and love Jogging and running. These are one of the easiest activities for weight reduction. As per many researches average running distance should be 5 KM per week and it should be combined with diet modification for better results. Jogging and running can decrease visceral fat, which has been linked to coronary illness, diabetes, and other chronic conditions.

3. Cycling

Cycling is another option which can be considered for weight reduction. It can be chosen by individuals at all fitness levels. The biggest advantage of cycling is that it does not put undue pressure on joints like the walking, running or jogging do. In addition to this, cycling can be helpful for cardiorespiratory fitness along with muscle strengthening. Cycling is also linked to reduce the risk of certain chronic illness.

4. Swimming

Swimming is a good method for weight reduction. Swimming is low impact physical activity and puts less or pressure on joints. Due to these reasons it is an excellent choice for people who suffer from joint pain or injuries and want to reduce weight. 

5. Yoga 

You can practice yoga anywhere, the majority of gyms offer yoga classes however, you can also perform yoga at home. Thanks for the numerous online instructional videosYoga provides you feeling of freshness and fullness. Yoga can fill you with positive energy and decrease stress level thereby promotes weight loss.

6. Pilates 

Pilates For Weight Loss
Pilates For Weight Loss
If you combine Pilates with a healthy diet and other forms of exercise like weight training or cardio, you can lose even more weight. Pilates is an incredible activity for beginners that can assist you with getting more fit and work on different parts of your actual wellness simultaneously.

Muscle exertion is achieved through the use of approximately fifty simple, repetitive exercises in Pilates. The exercises are meant to improve posture, balance, flexibility, and muscle strength as well as endurance. Single leg stretch, double leg stretch, criss-cross and leg circle are only a few examples of Pilates exercise.

7. Skipping or Jumping Rope 

Skipping is an all-body workout that helps you burn a lot of calories in a short amount of time while also improving your muscle strength and metabolism.

The exercise also raises your heart rate, causing your blood to flow more quickly throughout your body and keeping your heart in better and healthier condition. This exercise takes care of your lungs as well as your heart by keeping them healthy and functioning properly.


Plank Exercise For Weight Loss
Plank Exercise For Weight Loss
Plank exercise is a movement that can be done by anyone with minimal spatial requirements. It is derived from Pilates, yoga, and stretching. It is possible to burn a lot of calories and build muscle in a short amount of time with plank exercise because it can be done with the whole body. Plank exercises have been shown to reduce low back pain, prevent falls, and build strength and endurance, according to some studies.

The greatest advantage of the Plank exercise is that it targets most of the major muscle groups in the body. It makes your core, shoulders, arms, chest, back, and hips stronger. Plank exercises help the body quickly burn excess calories and fat in addition to these advantages.

To achieve quicker and better results, you must concentrate on holding the plank position for a longer period of time.

There are numerous variations of the plank exercise that target various body parts and muscles. You'll keep getting stronger in your core, balance, endurance, and posture with each variation.

The Final Words

There are a number of ways by which you can burn your calories. The basic principle of weight reduction is that you need to burn more calories than you consume. These were some option which can be done at home. However, every individual body respond differently therefore, you should first consult your health care provider before opting any weight reduction exercise/regimen/program.

High physical activity or exercise training (ET) are associated with various cardiovascular benefits. Therefore, these should be an integral part of weight reduction journey for obese people. 

In fact, a number of epidemiological studies suggest that high levels of physical activity or cardiorespiratory fitness reduce obesity-related health risks. In addition, it has been demonstrated that cardiorespiratory fitness levels alter the relationship of the obesity paradox, in which a higher cardiorespiratory fitness level is linked to increased survival across all body mass index (BMI) categories. Therefore, regardless of the weight loss achieved regular physical activities should be continued. 

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  1. Thank you for these great tips!

  2. Great exercises, and something I'm working on daily. Developing no daily to maintain fitness.

  3. These are some good suggestions. Dog walking is a great one for me as it doesn’t feel like exercise. Thank you for sharing.

    Lauren - bournemouthgirl

  4. These are great ideas. Walking and yoga are two activities we try to do regularly. Swimming is another great one, especially during the summer months.

  5. Some good suggestions! I walk and do yoga every day. I love swimming but haven’t been in ages!

  6. Found this really informative. Thanks for sharing

  7. What a great list of ideas - I personally love using my weights at home inbetween work sessions and going for a mid-day walk with a podcast on! Planks use to be one of my favourite for when I had a couple minutes here or there but I fell out of routine - your post has reminded me and I'll try to put them back in!

  8. I do some workouts at home but I would like to branch out more into doing things like yoga and pilates; thanks for this list of ideas — I'm going to give some of these a try!


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