8 Home Workouts for Weight Loss

strong woman

Have you ever had the urge to work out, but you didn’t have the time or the energy to drive to the gym and do so? Well let’s face it, we have all felt that way at some point in time.

Usually, we just decide to stay in and watch a movie or binge watch our favorite show on Netflix, ultimately leading to our new year’s resolution to lose weight to go unfulfilled yet again.

But it doesn’t have to be that way. There are numerous amounts of workouts that can be completed all in the comfort of your own home. So, for your benefit, I’ve compiled a list of the top eight workouts that you can do at home that are guaranteed to help you burn calories and lose weight.

So now the next time it’s cold and rainy and you want to stay home, or it’s that night of the week when the gym is flooded with people that steal all of your favorite machines and you want to stay home, you can do so without neglecting your weight loss goals.

jumping rope muscle

  1. Jump Rope

One of the best ways, arguably the best way, to have a fantastic workout at home is to simply jump rope. It’s been proven that you burn more calories when you jump rope then you do when you run, and it’s actually kind of fun. Sure, you’ll probably stumble on the rope a few times, but there is no doubt that once you get the hang of it you will have yourself a fun, intense workout that is both cost efficient and time efficient.

So what do you need to jump rope? Well, quite simply all you need is a jump rope. If you wanted to do a timed jump rope workout, you may want to invest in a timer as well. Although, your phone can probably serve as a timer instead.

Amount of calories you burn when you jump rope for 20 minutes: 300 Calories

  1. Yoga

Another great home workout that will help you lose weight is yoga. Yoga has been trending up in the fitness world for quite some time now for good reason. It works! If you’re not familiar with yoga, you may think it is all about stretching and there is no way you can possibly burn many calories by stretching. Well, that couldn’t be farther from the truth. Yoga is actually a very tough, strenuous workout that will make you sweat like no other.

Sure, yoga is designed to help you become more flexible, but there is no doubt you’ll lose weight in the process. It serves as a fantastic stretching routine, ab workout and weight loss exercise. If you’re someone who doesn’t mind putting yourself through a little temporary pain in order to get a great workout, yoga is the workout for you.

Amount of calories you burn when you do yoga for 20 minutes: 175 Calories

  1. Dancing

A high intensity, fun workout that gets overlooked all too often is dancing. If you’ve never been dancing, you’re missing out. Not only is it fun, but the ability to dance is a great talent to possess for special occasions. Sure it can be a little intimidating at first, but learning to dance is an amazing experience that you are certain to regret.

And do you want to hear the best part? You burn way more calories by dancing then you do with just about any other workout. So do yourself a favor and start dancing. Not only will you begin to lose weight, you will begin to have a tremendous amount of fun and have a significant amount of more confidence the next time you are in a social situation that requires you to dance.

Amount of calories you burn when you dance for 20 minutes: 500 Calories

runner speed

  1. High Intensity Interval Training Home Workout

So do you really want to turn up the intensity? Then a HIIT workout is your answer. If you’re not familiar with what a HIIT workout is, it is a high intensity, shorter length workout that consist of intervals, or alternations, between exercises. The exercises you do can be completely up to you. A few examples of potential exercises include: Jump Rope, Squats, Lunges, Jumping Jacks, etc. If you’d rather do a designed workout, there are a plethora of high intensity interval training workouts available on YouTube.

Make sure to take breaks during your workout because you are sure to reach the point of exhaustion on various occasions. Make no mistake, however, you will definitely burn a lot of calories in a relatively short amount of time.

Amount of calories you burn when you do a HIIT Home Workout for 20 minutes: 350 Calories

  1. Ab Workout

An ab workout may not burn the same amount of calories as other home workouts, but it is sure to give you a more tone body and a solid six pack. So many times people who are heavily involved with fitness neglect ab work. If you are someone who does like to go to the gym most days but simply want to stay at home one day, then an ab workout could be a great alternative to going to the gym.

Along with the obvious benefits of having a more tone body, you do in fact burn calories while doing an ab workout. On average, a 155-pound person burns 200 calories doing a 20-minute workout. And, if you are someone who is insecure about your gut, you can really see benefits from doing ab workouts consistently.

Amount of calories you burn when you do an ab workout for 20 minutes: 200 Calories

  1. Cleaning

A very unorthodox home workout, and one that most people would never think of, is cleaning. Cleaning is an excellent way to burn some unwanted weight, while at the same time cleaning your house. If you are someone, like I am, that despises the idea of cleaning but at the same time loves coming home to a clean house, then this is the home workout for you. Cleaning as a workout can make cleaning not feel like a chore.

So it’s a clever idea, but can you actually burn calories by cleaning? Absolutely! While you will obviously burn way more calories by doing a more intense workout, cleaning can be much healthier decision to make instead of laying on the couch and eating ice cream. So the next time you are at home feeling lazy, try cleaning for the purpose of losing some weight.

Amount of calories you burn when you clean for an hour: 170 Calories

  1. High Intensity Leg Workout

I realize that “leg workout” can be a rather broad term to use when discussing home workouts. So, let me narrow down and identify some specific exercise you can do for this home workout: squat jumps, box jumps, lunges and mountain climbers. If you were to do these exercise in intervals for 20 minutes, you would give yourself one hell of a workout. Of course, there are many more leg workouts out there to choose from, and if you don’t want to create a workout for yourself, you can always find a good high intensity leg work out on YouTube.

Not only can you burn calories with a good leg workout, but you can also tone up your hips, back and lower body in the process. Also, most leg workouts – as the ones mentioned above – require you to jump. And it is proven that you burn more calories by jumping then you do by running.

Amount of calories you burn when you do a high intensity leg workout for 20 minutes: 350 Calories


  1. Treadmill or Stationary Bike

Now, most people don’t own a home treadmill or stationary bike, but if you do or have ever contemplated purchasing one they can prove to be a pretty good investment depending on how often you use it. Also, if you were to purchase a stationary bike, you could implement that into your high intensity leg workouts. If you can’t afford a home treadmill or stationary bike(as most people probably can’t), then ignore this workout and choose one of the first seven workouts.

As it is well known biking and running are two of the best ways to burn calories and lose weight fast. While it can be a bit more challenging to run or bike in nature, almost the same goal can be achieved with a treadmill or stationary bike.

Amount of calories you burn when you run on a treadmill or ride a stationary bike for 20 minutes: 275 Calories

So as you can see there are numerous ways to achieve a solid workout without ever having to leave your house. The next time you try and come up with excuses with why you can’t go to the gym and therefore can’t workout, choose one of these home workouts and make that weight loss goal become a reality.

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