The Simple, At-Home Workout Plan for Weight Loss

How This At-Home Weight Loss Workout Works

If you’re new to exercise but want to lose weight, going to the gym may seem like a nightmare. The good news is that you don’t need much to do a great home workout. Using your body weight, you can gain the benefits of strength training and follow some cardio movements to reap all the amazing benefits of exercise for weight loss at home.

“To really pump your blood and help you lose fat faster, this workout increases the intensity of strength training with cardio bursts,” says Zen Nguyen, 24-hour corporate gym trainer, who joined the head of the gym, Ingrid Owen, to create this fast strength and cardio routine.

How it works: Simply make these moves on a circuit by performing the Cross Jack (shown on the next slide) after each force move. Repeat the circuit once or twice. Do this weight loss exercise at home three times a week on non-consecutive days. Mix these strength and sweat sessions with the included 1, 2, 3 cardio exercises to build muscle and gain cardiovascular benefits as well.

Cross Jack

Cross Jack
Source: Shape

Do this cardio movement between strength exercises.

A. Stand with your feet hip-width apart, arms at your sides. Jump your feet wide as you raise your arms above your head, crossing one wrist in front of the other.

B. Jump your feet together, crossing one foot in front of the other while crossing your arms in front of your hips.

C. Repeat, alternating arm and foot positions each time you jump.

Continue for 30 seconds to 1 minute.

Single-Leg Balance

Single-Leg Balance
Source: Shape

A. Balance the right leg, the left leg bent with the foot slightly off the ground in front of you.

B. With your hands on your hips or extended in front of you for balance, bend down and squat on your right leg, keeping your right knee in line with your toes.

C. Keeping squats everywhere, extend left leg to left, toes facing forward, and foot flexed; lower left leg.

Do 10 repetitions. Switch sides; repeat.

Coach’s Tip: Lift your leg as high as possible, keeping your balance and without having to lean to the opposite side.

Spider Crawl

Spider Crawl
Source: Shape

A. Stand in full flex position on the floor, arms extended with wrists under shoulders, body forming a straight line from head to heel.

B. Step forward with your right foot to bring your right knee toward your right elbow as you extend your left hand.

C. Switch sides, bringing your left knee toward your left elbow as you reach out with your right hand.

D. Staying in the crouch position all the time, keep dragging forward for 30 seconds. Reverse the movement to return to the beginning. (No space? Toggle two steps forward and then two steps back.)

Trainer Tip: Don’t let your hips get too high while crawling.

Wall Slide

Wall Slide
Source: Shape

A. Lie on your left side, near a wall, with your back to the wall, your head resting on your left hand, your right hand on the floor in front of you for balance. Extend your legs forward so that they are slightly in front of you.

B. Press the right heel against the wall behind you, the foot flexed with the toes pointing forward. Keeping your hips and shoulders forward, press your heel against the wall as you slide your foot as far as possible.

C. Leg (still pressing heel) to starting position.

Do 10 repetitions. Switch sides; repeat.

Trainer Tip: If your hips move forward while lifting your legs, you will be very tall.

Lunge to Push-Up

Lunge to Push-Up
Source: Shape

A. Stand with your feet hip-width apart, hands on hips. Step forward with your right leg and lower in one thrust, both knees bent 90 degrees.

B. Lean forward on your right thigh and place your hands on the floor on either side of your right foot. Step back with your right foot so you are in the full flex position, then bend your elbows, lowering your chest toward the floor. (For ease: hold the bend position for 1 count without lowering.)

C. Press up, bring right foot forward again, jump up and step back to the beginning.

Swap legs and repeat. Do 10 repetitions, alternating sides.

Pendulum

Pendulum
Source: Shape

A. Balance your right leg, left leg bent and slightly behind you. With your right hand on your hip, lower and squat your right leg and extend your left hand toward the fingers of your right hand.

B. Stand up, keeping your left foot off the ground and extend your left arm forward.

Do 10 repetitions. Switch sides; repeat.

Crab-Walk Combo

Crab-Walk Combo
Source: Shape

A. Sit on the floor with your hands behind your hips and knees bent, feet flat. Raise the hips to the table position (trunk is parallel to the floor) so that the ankles are aligned under the knees and the wrists are aligned under the shoulders, the fingers pointing forward or slightly to the sides.

B. Walk 4 steps forward, then stop and extend your right leg upward while reaching your left hand toward your right fingers. Switch sides and repeat, then continue advancing 4 more steps.

Continue for 30 seconds to one minute. Reverse the direction to return to the beginning.

Trainer Tip: Look slightly forward or upward as you walk, whichever is more comfortable for your neck.

Dive Bomber

Dive Bomber
Source: Shape

A. Stand upside down on the floor with your feet hip-width apart, hands shoulder-width apart and hips up.

B. Bend your elbows sideways and lower your head and shoulders toward the floor between your hands.

Do 10 repetitions.

Rolling Sit-Up

Rolling Sit-Up
Source: Shape

A. Lie on your stomach with your arms and legs extended from the floor, palms facing down.

B. Keeping your head, arms, and legs raised, rotate it to face up.

C. Roll again in the same direction to return to the beginning. This is 1 repetition. Repeat, going in the opposite direction.

Do 10 repetitions.

1, 2, 3 Cardio Workouts

1, 2, 3 Cardio Workouts
Source: Shape

Your goal in this weight loss exercise plan is to accumulate 100 points in weekly aerobic exercise – running, walking, walking, swimming, cycling, whatever you want – in addition to sculpting sessions.

Here’s how it works: Every 10 minutes of moderate-intensity cardio (you can speak in irregular sentences), give yourself 10 points. Every 10 minutes at a vigorous level (where you can’t hold a conversation), score 20 points. The goal is to compile 100 points throughout the week. Here are some examples of how to split this cardio.

  • Three moderate 30-minute sessions + 5 minutes of vigorous exercise
  • Two moderate 30-minute sessions + one moderate 40-minute workout
  • A moderate 20-minute session + two vigorous 20-minute workouts
  • Two vigorous 25-minute sessions (time saving!)
  • A vigorous 30-minute session + a moderate 40-minute workout.

News Reporter

2 thoughts on “The Simple, At-Home Workout Plan for Weight Loss

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

This website is using cookies to improve the user-friendliness. You agree by using the website further.

%d bloggers like this: