20 Weight Loss Exercises At Home For Beginners. You Can Start Them Today!

We don’t all have the time or money to go to the gym. Plus you might not even like the atmosphere, crowded equipment and potential drive. Even if that is true, a lot of people still have the goal and wish to lose weight. What a predicament. That’s why I have compiled a list of weight loss exercises at home for beginners.

The list includes both equipment less exercises as well as ones that use equipment. 

The exercises I selected are great for getting your heart pumping. Even though you could lose weight through just diet, it doesn’t hurt to add a little more movement in your day.

(Read: How to meal plan to lose weight. Beginners Guide )

No equipment weight loss exercises at home for beginners

You don’t need to have a ton of fancy equipment, or any equipment for that matter, to get a good sweat in at home. Pick and choose from these exercises to get a fun varied routine. 

1. Jumping jacks

Calories burned per 15 minutes: 138

Target muscles: Calves, Quadriceps, Shoulders

Jumping jacks are a staple in cliche school gym class. It’s for good reason as they are simple to understand as well as very sweat inducing. 

Steps to do a jumping jack:

1. Stand tall with your arms to your sides and legs together
2. Jump up spreading your arms above your head and your legs farther than shoulder width apart.
3. Return to starting position and repeat

2.  Mountain climbers

Calories burned per 15 minutes: 143

Target muscles: Glutes, Quadriceps, Abs, Hamstrings, Triceps, Shoulders

When done for the first time, mountain climbers might make you feel silly, but once mastered they feel great. That is until you feel the burn they give you not only in your lower body but also core and arms.

Steps:

1. Get into pushup position, arms extended
2. Bend one knee, bringing it forward towards your hand
3. Quickly switch leg positions
4. Increase pace without breaking form

3. Shadow boxing

Calories burned per 15 minutes: 129

Target muscles: Shoulders, Abs, Neck, Quadriceps, Hamstrings, Glutes

How cool do you want to look? If your answer is “very” this is probably for you. Shadow boxing is one of the more fun movements on this list of weight loss exercises at home for beginners. 

Once you get into a groove it should be easy to pump out a long session, mixing in different combinations, techniques and footwork.

Steps: The steps for shadow boxing are different because of the wide variety. I suggest finding a combination routine online and following that.

Optional (holding light weights or wearing boxing gloves for a little extra resistance) Get some adjustable dumbbells here!

4. High Knees

Calories burned per 15 minutes: 105

Target muscles:Abs, Quadriceps, Hamstrings, Glutes

High knees are an easy exercise that can be implemented for extra cardio. If you don’t have time or space for running, these are a good alternative

Steps:

1. Stand with your feet hip width apart
2. Bring one knee up towards your chest
3. Quickly switch leg positions
4. Increase pace without breaking form

5. Dancing

Calories burned per 15 minutes: 86

Target muscles: Depends on muscles worked, generally your Leg muscles, core, and hips

Working out can be really fun. If you want to make that statement true, then try dancing as a weight loss exercise at home. You can try practicing a certain dance or just make up moves as you go!

Steps: only if you follow a routine!

6. Squat jumps

Calories burned per 15 minutes: 132

Target muscles:Hips, Quadriceps, Hamstrings, Glutes

If you feel like squatting is too easy or you may just try to build your explosiveness, squat jumps are a workout that gets your heart pumping while accomplishing that.

7. jump lunge

Calories burned per 15 minutes: 120

Target muscles: Hips, Quadriceps, Hamstrings, Glutes, Calves

Another power exercise, jump lunges are fantastic for also teaching body control. I recommend only doing them if you can do correct alternating lunges because correct form should be a focus.

Steps:

1. Stand tall with your feet shoulder width apart
2. Jump and land into a lunge position, keeping your legs bent at a 90 degree angle. Maintain your chest up and core tight
3. Quickly alternate legs while focusing on correct form

8. Stair Climb

Calories burned per 15 minutes: 138

Target muscles: Hamstrings, Quadriceps, Glutes, Calves

This exercise really depends on if you have stairs available to you. If not step ups are fine too, as equipment is optional. Climbing Stairs really fires up your legs and is really popular, which is why you tend to see stair climbers in the gym always full. 

Steps: 1. Maintain a tight core and straight back

9. Ice Skaters

Calories burned per 15 minutes: 125

Target muscles: Quadriceps, Hamstrings, Glutes, Calves, Core, Hips

You don’t need a skating rink for this weight loss exercise at home for beginners. Ice Skaters are another exercise that teaches body control as you stabilize yourself after each jump.  

Steps:

1. Stand with your legs shoulder width apart
2. Bring one leg back at an angle, similar to a curtsy lunge. Bend your front leg 
3. Swing to the while switching legs
4. Pause and stabilize as you land

10. Burpees

Calories burned per 15 minutes: 143

Target muscles: Quadriceps, Hamstrings, Glutes, Hips, Upper and lower back, chest, shoulders

Burpees are usually the difficult mind numbing exercises your coach would make you do at the end of practice. As exhausting as they are, they do teach how to maintain power while exhausted. 

Steps:

1. Stand tall with your feet shoulder width apart
2. Squat down and place your hands on the ground in front of you
3. Kick your legs back so that you are in a push up position with your arms straight
4. Jump your legs forward back into the squatting stance
5. Use your legs to jump up as high as you can

11. Bear Crawls

Calories burned per 15 minutes: 150

Target muscles: Shoulders, Quadriceps, Core

If you are familiar with bear crawls, you might have been in a sport. Bear Crawls, similar to burpees, are great for building mental toughness and endurance. Just don’t overdo them in the blazing heat like in movies.

Steps:

1. Start in a push up position with your arms straight
2. Bend one leg towards your chest while moving the opposite arm forward
3. Alternate limbs, moving forward as you do so
4. To get a real burn, remember to maintain a straight back and tight core

12. Inch Worms

Calories burned per 15 minutes: 94

Target muscles:Glutes, Hamstrings, Muscles, Calves, Core

Inch worms are a nice core exercise that can also feel relaxing, at least at the start of your workout. They have a lower calorie burn compared to most exercises on this list, but they also increase variety in your workout due to the uniqueness of the movement. 

Steps:

1. Stand up with your legs shoulder width apart
2. Bend forward until your hands touch the ground in front of you. This is the starting point
3. Using your hands, while keeping your feet still, slowly lower your body forward to get into push up stance
4. Stationary: Use your hand to slowly move back to the starting point. Moving: Walk your legs forward to get into the starting point.

13. High Kicks

Calories burned per 15 minutes: 142

Target muscles: Calves, Glutes, Quadriceps, Hamstrings, Glutes, Hips

1. Stand with feet shoulder width apart and a straight back
2. While maintaining a straight back, lift one leg forwards without bending it. Go a high as your comfortably can
3. Reach for your foot with the opposite hand, lower your leg
4. Repeat the movement with the opposite leg

• Broad jumps
• Yoga
• Plank/ plank jack
• Butt kick
• Tuck jump
• Donkey kick
• Bicycle crunch
• High to low plank
• Wall sit
• Turkish get ups

Weight Loss Exercises At Home For Beginners With Equipment

If you have a small home gym, or are considering starting one, try out these moves. 

These weight loss exercises at home, can be done with equipment that are easy to obtain as well as store.

1. Jump rope

Calories burned per 15 minutes: 211

Target muscles: Arms, Shoulders, Core, most leg muscles

Required Equipment: Jump rope

Jumping rope isn’t just for kids. It is one of the highest burning exercises out there and can be very intense if you choose it to be. Jumping rope is also enjoyable because of the style and variations you choose to do. 

Steps: Dependant on what styles you decide to implement

2. Box jumps

Calories burned per 15 minutes: 200

Target muscles: Glutes, Quadriceps, Hamstrings, Calves

Required Equipment: Plyometrics Box

Steps:

1. Stand with your feet shoulder width apart in front of a stable platform
2. Bend your knees and press your hips back
3. Push through the balls of your feet to explosively jump up onto the box
4. Stabilize yourself before jumping back down
5. repeat

3. Sliding Mountain Climbers

Calories burned per 15 minutes: 143

Target muscles: Glutes, Quadriceps, Abs, Hamstrings, Triceps, Shoulders

Required Equipment: Sliders

Just like normal mountain climbers, these are intense. The key difference is that by using a sliding tool to increase the need for body control. 

1. Just like regular mountain climbers, maintain a pace that allows you to keep full control

4. Kettlebell Swings

Calories burned per 15 minutes: 300

Target muscles: core, glutes, hamstrings, quads, back, delts and arms

Required Equipment: Kettlebell

Kettlebell swings will feel very weird the first time you try them. They might not seem like much, but they really are a great weight loss exercise at home for beginners or more advanced lifters.Kettlebells help build great control and balance. 

Steps:

1. Stand tall with your feet wider than hip width. Have the kettle bell in front of you
2. Slightly bend the knees, hinge at the hips with a straight back to grab onto the kettlebell with both hands. 
3. Swing the kettlebell back between your legs
4. Use your glutes and hips to thrust forwards, swing the kettlebell back through your legs
5. Allow the kettlebell to swing back between your legs and repeat
6. Maintain a straight back and tight core throughout the movement. This will help you stabilize yourself

5. Lunge to Curl

Calories burned per 15 minutes: 100

Target muscles: Quadriceps, Glutes, Biceps, Core

Required Equipment: Dumbbells

The lunge to curl movement is great for when you are short on time and want to hit muscles in both the lower and upper body. If done correctly, you should feel a nice burn in a high rep session. 

Steps

1. With 1 dumbbell in each hand, lunge forward while maintaining a straight back and tight core.
2. Create a 90 degree angle with the lead leg, without letting your knee pass your foot.
3. Push through the ball of your foot to return back to the starting position. Curl your dumbbells, avoid swinging motions and keep your elbows at your side.
4. Alternate legs and repeat movement.

6. Overhead Press

Calories burned per 15 minutes: 60

Target muscles: Core, Shoulders, Chest, Triceps, Upper back

Required equipment: Dumbbells or Barbell

The overhead press is more of a muscle building exercise than a weight loss one. The reason you should still incorporate these is to build muscle. Building muscle aids in weight loss and makes the cardio movements. 

Steps:

1. Stand with your feet shoulder width apart and dumbbells in each hand
2. Raise the dumbbells so that they are resting on your palms, with your palms facing up and away from you. This is the starting point
3. Tighten your core and maintain a straight back while pushing the dumbbells up over your head. 
4. Lock your elbows, and lower to the starting point. repeat

7. Turkish Get Ups

Calories burned per 15 minutes: 305

Target muscles: glutes, traps, lower-back muscles, hamstrings, triceps, lats, and calves.

Required Equipment: Dumbbells or Kettlebells

Turkish get ups are a highly underrated and underutilized exercise. They help improve shoulder mobility, stability, and strength. They seem overly complicated and sometimes might even seem a bit silly, but they are worth doing. 

Steps: 

1. Start in a position where you are laying on your back. Your chosen weight should be in one hand, pointed up towards the ceiling, it will stay like this throughout the entire movement. The leg on the same side of your weight carrying hand should be bent with your foot flat on the ground.
2. Have your free arm slightly out so that it creates a 45 degree angle with your body. 
3. Roll onto your free arm/s elbow, so that your forearm is supporting your weight. 
4. Push your arm up so that it is straight. Maintain a straight back.
5. Extend your bent knee slightly while dragging your free leg towards you. It should be now be under you
6. Push off your supporting arm, so that your back is straight up. 
7. Turn your legs so that you are now in a lunge position. 
8. Push off your front leg, into a standing position
9. Reverse the steps to get back to the starting point

Note: It will take you a few tries to remember everything!

Weight Loss Exercises At Home For Beginners: Conclusion

You now have a whole list of high calorie burning, sweat inducing, exercises that can be done by anybody. Feel free to refer back to this list when you need some new movements to introduce into your routine.

If you want to go even further and want to follow some kind of structured workout, check out my free beginners workout plan. 

I made it for newbies so they can work on the foundational movements to decrease the likelihood of injury and to increase the likelihood of gains!