It is quite possible to train at home to lose weight. So you can train at any time, without wasting time. Moreover, to lose weight at home, no need for equipment. There are plenty of effective bodyweight exercises that can help you burn the most calories.
Discover our 6 best exercises to lose weight at home.
Precautions: seek the advice of your doctor or a physiotherapist before practicing the suggested exercises. Moreover, the movements should not hurt. Never force and give up the exercise in case of pain.
Exercise #1: Burpees
Burpees are essential when you want to lose weight at home. Able to be easily performed in your living room, burpees are challenging from a cardio standpoint but accessible from beginner to expert.
Concretely, the exercise consists of standing up, lying face down on the ground before getting up to perform an extension jump. This sequence counts as 1 repetition.
If you want to lose weight in a minimum of time, we advise you to focus on this type of multi-joint exercise. To lose weight, you must have in mind to burn as many calories as possible. However, you have to find exercises that allow you to solicit several muscle groups in a single movement, which is the case with burpees.
For beginners, we advise you to move from the standing position to the “push-up” position with your arms stretched out on the ground, without performing an extension jump. Thus, you do not put the chest on the ground, which makes the exercise easier.
For the intermediates, you will perform burpees in the rules of the art, nevertheless removing the extension jump at the end of the movement.
Be careful, a common mistake is to perform a real pump at the bottom of the movement to get up. But, no need. Once on the ground, raise your bust, bring your legs under your chest to straighten up. It is therefore the action of the legs that will make it easier to return to standing.
Exercise n° 2: Squat jump (jump squat)
Classic squats can be used to warm up or build muscle. However, when it comes to losing weight, make way for the suat jump.
Literally, it is a question of carrying out a squat (flexion-extension of the legs) followed by a jump in extension. This sequence must be carried out several times and in a fluid manner.
Here, avoid landing on your heels. The idea is to cushion the jump on tiptoe. Ideally you should make a minimum of noise at the reception, a sign that the cushioning is optimal, allowing you to greatly preserve your joints.
For beginners, especially during the first sessions, you can perform a 1/2 squat (reduced amplitude squat) followed by a brief jump in extension. Thus, the feet will come off the ground slightly.
For intermediates, the squat jump in its classic version can be used. In fact, you will do a full squat, having your thighs parallel to the ground with a dynamic extension jump.
For experts, it is possible to replace this extension jump with a group jump. Thus, you will have to perform a squat followed by an explosive jump allowing you to bring your knees close to your chest.
Exercise n° 3: Jump lunges (lunge jump)
Jumping lunges will be more technically demanding because they will appeal to your balance. The exercise consists of standing in a standing position, with one leg in front, one leg behind. From this position, you will have to perform a lunge (flexion-extension) then a vertical jump to perform a leg scissor. At the landing, you again perform a lunge, a jump and a leg scissor. What differs from the jump squat is therefore the spacing of the legs which will make it possible to target the posterior muscle chain more intensely.
For experts, jumping lunges can be done with dumbbells on each hand. This overload will increase the difficulty and the calories expended.
Exercice n° 4 : Jumping jack
In parks, group classes or fitness shows on TV, you’ve probably seen athletes perform jumping jacks. This exercise, known worldwide and accessible to all, has largely proven its worth. The army also uses the jumping jack to keep its troops in good physical condition.
Stand with your feet together and your arms along your body. The exercise consists of spreading your legs while jumping, while spreading your arms to bring them back above your head. It is therefore a question of making a jump on the spot sometimes by spreading arms and legs, sometimes by bringing them close to the body.