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Weight Loss - Simple Workouts - At Home

Regular physical exercise is an essential part of not just weight loss

Simple Workouts At Home

Why is exercise an important part of weight loss?

Regular physical exercise is an essential part of not just weight loss, but in maintaining a healthy lifestyle in general. It’s so important to keep active where possible especially when many of us drive to work and have an office or desk-based job where we sit still for around nine hours a day or more.

A sedentary way of life, typically around 5,000 steps per day or less, can be a significant risk to your health. According to NHS guidelines, to reduce our risk of ill health from inactivity, we are advised to exercise regularly, at least 150 minutes a week, and reduce sitting time.

Studies have linked inactivity with being overweight and obese, type 2 diabetes, some types of cancer, and even early death. Sitting for long periods is thought to slow the metabolism, which affects the body’s ability to regulate blood sugar, blood pressure and break down body fat.

Simple workouts – At Home

Frequently Asked

Why is exercise an important part of weight loss?

Regular physical exercise is an essential part of not just weight loss, but in maintaining a healthy lifestyle in general.

What are benefits of exercising at home?

No sense of embarrassment for beginners, basic equipment is low cost, flexibility & most exercise is completely free.

What types of exercises can you do at home?

From basic cardio activities to a workout DVD in your living room, the options are endless, and not to mention, low cost too.

Have you ever considered exercising at work?

As many of us now have desk-based jobs, it’s important now more than ever that we make the effort to stay as active as possible by introducing easy office workouts

Some exercise is better than no exercise!

Take positive action and take the first step. Getting started is a huge leap forward even if you only commit to 30 minutes a day of physical activity to begin with.

Simple Workouts At Home

Benefits of exercising at home

No sense of embarrassment for beginners – the most effective fat loss is achieved through exercise which is easy, practical and importantly, when and where you feel the most comfortable. The gym isn’t for everyone and can feel intimidating, especially if you’re right at the start of your weight loss surgery, so if the home environment is what works for you then that’s completely fine.

Basic equipment for an effective home workout such as an exercise mat, dumbbells and a resistance band is often a good place to start and will certainly be cheaper than an annual or monthly gym membership fee.

Choosing a home workout is also much more flexible as you don’t need to think about childcare, travelling to and from the gym and you’re not restricted by any opening times. Exercise for weight loss whenever suits you, it’s on your terms.

 

A lot of exercise is completely free and doesn’t require any equipment at all in order to achieve noteworthy results. Visit your local park, go for a brisk walk, a jog, or simply, start with some press-ups, sit-ups or easy cardio.

What types of exercises can you do at home?

There are so many different forms of exercise that you can do from the comfort of your own home, whether that is basic cardio activity, following an exercise tutorial through an app or on YouTube, or doing a workout DVD in your living room. The options are endless, and not to mention, low cost too.

Don’t forget that housework counts as exercise too! You can actually burn a lot of calories through doing daily tasks such as making the bed, doing the laundry, mopping the floor and hoovering up.

Some exercise is better than no exercise!
Take positive action and take the first step. Getting started is a huge leap forward even if you only commit to 30 minutes a day of physical activity to begin with. This can always be increased in both frequency and intensity gradually over time as you achieve weight loss results and exercise, therefore, starts to become easier and less daunting.

We would also encourage you to set realistic targets when it comes to your exercise goals. Be specific about what you want to achieve, think about how much exercise you are likely to fit into your lifestyle in a given week and set small, measurable objectives. Try not to compare yourself to others, celebrate small wins and be kind to yourself, always.

According to the NHS, people who exercise regularly have a lower risk of developing many long-term (chronic) conditions, such as heart disease, type 2 diabetes, stroke, and some cancers. So start today!

Home workout equipment

When starting out exercising at home you may be happy just doing cardio or bodyweight exercises or you could even use typical household items as weights to add a bit of resistance, such as a tin of beans or a bottle of water. However, if you want to take your workout up a notch, why not invest in some simple workout equipment. 

For cardio: there are so many different cardio exercises you can do without equipment from walking up and down the stairs to star jumps in your living room. If you are wanting to use equipment, why not start off with a skipping rope? Skipping rope for even just 15 minutes can burn around 200 to 300 calories as well as improving coordination and heart health. If you have a larger budget or more space in your house, you could invest in an exercise bike. There are so many benefits of this as it can be safer than road biking and provides a low impact workout as well as burning around 200-300 calories per 30 minutes of moderate activity. Other cardio equipment include; treadmill, rowing machine and a stepper

For strength: although bodyweight exercises are satisfactory for some, if you are wanting to build a lot more muscle it may be worth investing in strength equipment. Firstly, a set of dumbbells can be a great place to start. Dumbbells come in varied weight so are practical for several different types of workouts. Exercises you can do with dumbbells include; lunges, chest press and squats. In addition, if you have a larger budget for home gym equipment and space in your house for it, you could invest in a squat rack. There are several benefits of this, you can adapt the weight to suit you, you can target muscles specifically quads and your core and they allow your workouts to be highly efficient. Other home strength equipment include; resistance bands, kettlebells and a pull up bar. 

Example cardio workout

Are you ready to start exercising at home but not sure where to start? Why not follow this simple cardio workout. Before starting any workouts, ensure there is plenty of room around you to avoid injuries. Also, ensure you are wearing comfortable active wear. 

Warmup

Jog on the spot for 1 minute, followed by 1 minute of star jumps

Main workout

When the following exercises have been completed, repeat once more, give yourself a 30 second rest between each exercise. 

30 squats

25 burpees

High knees jog for 1 minute

Mountain climbers for 1 minute

25 squat jumps 

Cool down

Walk on the spot or around your room for 1 minute

Don’t forget to stretch, this is important for keeping muscles flexible, strong and healthy.

Example no equipment upper body workout 

Are you wanting to strengthen your upper body and do not have any equipment at home, then why not follow the below workout. 

Warmup

Jog on the spot for 1 minute, followed by 1 minute of star jumps

Main workout

When the following exercises have been completed, repeat once more, give yourself a 30 second rest between each exercise. 

25 tricep dips

25 press ups, either full or on your knees

30 second side plank on the left

30 second plank on the right

25 wall press ups

Cool down

Walk on the spot or around your room for 1 minute. Don’t forget to stretch. This should include mobility, tricep/bicep stretch, wrist, back and chest stretch. 

Example no equipment lower body workout 

Warmup

Jog on the spot for 1 minute, followed by 1 minute of star jumps. Also, consider doing some mobility stretches to warm up your muscles.

Main workout

When the following exercises have been completed, repeat once more, give yourself a 30 second rest between each exercise. 

25 squats

10 side lunges on each leg

10 curtsy lunge on each side

25 calf raises

20 squat jumps

Cool down

Walk on the spot or around your room for 1 minute. Don’t forget to stretch. This should include; hamstring, glute, quad, calf and hip flexor stretches.

Have you ever considered exercising at work?

As many of us now have desk-based jobs, it’s important now more than ever that we make the effort to stay as active as possible by introducing easy office workouts in our working day. Not to mention, this can save us time and money on pricey gym memberships and can be particularly suitable for those of us who lead a busy life who simply don’t have the time to exercise during the evening or at the weekends.

Some offices are even lucky enough to have a dedicated gym onsite with lunchtime classes, but most of us can still integrate some form of regular exercise into our daily routine without access to specialist workout equipment. Take a look at our at work, simple workouts section to find out more. 

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