7 Simple Exercises to Lose Weight Fast at Home 

Losing weight can be a challenge, but it's not impossible. In fact, with the right exercises and gear (custom logo sportswear) and a bit of dedication, you can lose weight fast at home. This article list exercises proven to help people lose weight quickly and efficiently. We'll also provide instructions on how to do each exercise properly so that you get the most out of them. So if you're looking to shed some pounds right at home, read on!

1. Squats

Due mainly to celebrities like Nicki Minaj, Beyonce, and Kim Kardashian, all boasting perfectly-rounded derrieres, the squat has become one of the most popular exercises in recent years.

But apart from shaping your backside, squats are also excellent exercises for weight loss! They target your leg muscles (including your quads, hamstrings, and calves), but they also work your core and lower back. This makes them perfect for burning fat and toning your entire body.

How to do it properly:

First, stand with your feet shoulder-width apart and your arms by your sides.

Then, lower your hips and butt down as if you're going to sit in a chair. Keep your knees above your ankles and ensure they don't extend over your toes.

Once you reach the bottom of the squat, hold it for a second before slowly returning to the starting position. Repeat this exercise 15-20 times for the best results.

Extra Tip: Before you start any exercise, make sure you're wearing the right clothes. This will not only help you avoid injuries but also ensure that you're comfortable and able to move freely.

For squats (and all exercises on this list), we recommend breathable, moisture-wicking custom activewear that won't restrict your movement.

2. Push-ups

We've all heard the classic saying, "If you can't do a push-up, you're not fit." And while this might not be entirely true, push-ups are still excellent exercises for weight loss.

They target your chest and arm muscles (the pectorals and triceps) and your shoulders. But because they also work your core, back, and legs, they're great for full-body toning. Plus, they can be done almost anywhere!

How to do it properly:

Start by lying on the ground face-down. Then, place your hands palm-down on the ground beside you, so they're shoulder-width apart.

Next, raise your body by pushing through your hands. Keep your back straight and avoid arching or sagging your hips.

Once your arms are fully extended, hold the position for a second before lowering yourself back to the starting position. Repeat this exercise 15-20 times, but don't overdo it if you're a beginner. Start with fewer reps and work your way up!

3. Lunges

Lunges are exercises that target your leg muscles, specifically the quadriceps, hamstrings, and glutes. They also work your core and back muscles. Lunges are perfect for toning your legs and butt but also great for burning fat.

In fact, a study showed that doing lunges regularly can help you lose up to four times more fat than exercises like running or biking!

How to do it properly:

Start by standing with your feet shoulder-width apart and your hands on your hips.

Then, take a large step forward with one leg and bend both knees until they form 90-degree angles. Make sure the front knee doesn't extend over your toes.

Once you reach the bottom of the lunge, hold it for a second before returning to the starting position. Repeat this exercise 15-20 times on each leg.

Why it works:

The main reason why exercises like squats and lunges are so effective for weight loss is that they force your body to use multiple muscle groups at once. This means you're burning more calories than if you were doing exercises targeting only one muscle group.

Another reason why exercises like squats and lunges are effective is that they help build muscle.

Muscle tissue burns more calories than fat tissue, even when you're at rest. So the more muscle you have, the more calories you'll burn, even when you're not working out!

4. Planks

Did you know that plank exercises are some of the best for weight loss? That's because planks, or planking, target your core muscles, including your abs, obliques, and lower back. But because they also work your leg, arm, and shoulder muscles, they're a great full-body exercise.

How to do it properly:

First, lie on your stomach with your feet together and your elbows bent, so your forearms are flat on the ground.

Then, raise your body up by pushing through your forearms. Keep your back straight and avoid arching or sagging your hips.

Once you're in the plank position, hold it for 30-60 seconds. If you're a beginner, start with shorter intervals like 30 seconds and work your way up. Do this exercise two to three times per week for the best results.

5. Russian Twists

What are Russian twists? They're exercises that target your oblique muscles, which are the muscles on the sides of your stomach. Russian twists are great for toning your midsection and burning belly fat.

How to do it properly:

Start by sitting on the ground with your knees bent and your feet flat on the ground.

Then, lean back slightly so your back is at a 45-degree angle to the ground. Next, raise your legs so they're parallel to the ground, and then twist your torso to the right, bringing your left hand to touch your right knee.

Return to the starting position and repeat on the other side. Do this exercise 15-20 times on each side.

6. Pilates

Sometimes deemed as "the perfect workout", Pilates exercises target your core muscles, including your abs, obliques, and lower back. But because they also work your leg, arm, and shoulder muscles, they have great potential for weight loss.

How to do it properly:

Not sure how to do Pilates? No problem! There are plenty of instructional videos and classes available online. But to give you a general idea, here are some of the most common Pilates exercises:

• The Hundred: Lie on your back with your knees bent and your feet flat on the ground. Raise your head and shoulders off the ground and pump your arms up and down 100 times.

• The Roll-Up: Start by lying on your back with your legs straight and your arms extended overhead. Slowly roll up your body, keeping your legs straight until you're seated. Then slowly roll back down to the starting position.

• The Saw: Start seated with your legs bent and your feet flat on the ground. Reach your right arm overhead and twist your torso to the left, bringing your right hand to touch your left foot. Repeat on the other side. Do these exercises two to three times per week for the best results.

Tip: Pilates is best done under the supervision of a certified instructor. But if you can't make it to a class, plenty of instructional videos for beginners are available online.

7. Jumping Jacks

If you thought only kids could do jumping jacks, think again! This exercise is a great way to get your heart pumping and lose weight. In fact, you can burn up to 100 calories in just two minutes by doing jumping jacks!

How to do it properly:

Start by standing with your feet together and your arms at your sides. Then, jump up and spread your legs to the sides while bringing your arms overhead. Jump back to the starting position and repeat. Do this exercise for 30-60 seconds.

You can also add a little variation to your jumping jacks by doing them side to side or with high knees. Do this exercise two to three times per week for the best results.

Final Thoughts

Losing weight doesn't always have to be done at the gym. You can burn calories and tone your muscles with exercises at home. And with this comprehensive list, you have everything you need to get started!