If you’re looking to get fit without hitting the gym or buying expensive equipment, you’re in the right place. A home workout program can help you achieve weight loss, build strength, and improve your fitness, all from the comfort of your home. No equipment needed!
In this article, we’ll share a home workout routine with no equipment that targets fat loss, builds muscle, and tones your body, including an abs workout at home. Plus, we’ll give you tips on creating a fitness routine for beginners at home and exercises that can help with belly fat.
Best exercises for weight loss at home
Losing weight doesn’t require fancy machines or weights. Bodyweight exercises are some of the best exercise workout plans to lose weight. Here’s a simple circuit you can do to burn fat:
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Jumping jacks (3 sets of 30 seconds)
Great for getting your heart rate up, this exercise helps burn calories quickly. -
Mountain climbers (3 sets of 30 seconds)
A full-body workout that targets your core while providing a cardio boost. -
High knees (3 sets of 30 seconds)
A fast-paced exercise that burns fat and improves your cardiovascular fitness.
Indoor walking exercise for beginners
If you’re new to working out, start slow with indoor walking exercises. Walking around your home or in place can be a great low-impact activity to begin your fitness journey. Try these variations:
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Walk with high knees: Focus on lifting your knees as high as possible while walking in place.
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Walk and tap your toes: Lift one leg and tap your toes to the floor as you walk, engaging your core.
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Side-to-side walking: Shuffle side-to-side for 30 seconds to a minute at a time to work your inner thighs and improve mobility.
Abs workout at home
A strong core is key for overall fitness and helps in weight loss. Here’s a simple abs workout at home to incorporate into your routine:
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Planks (3 sets of 30 seconds)
This exercise targets the entire core. Hold a plank position, keeping your body straight and your abs engaged. -
Leg raises (3 sets of 15 reps)
Lie on your back, raise your legs straight up, then slowly lower them without touching the ground. -
Bicycle crunches (3 sets of 15 reps per side)
This move works your abs, obliques, and hip flexors, helping reduce belly fat.
Good exercises to lose belly fat
When it comes to reducing belly fat, it’s not just about doing abs workouts. Full-body exercises are key for burning fat overall. Here are a couple of exercises to add to your routine:
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Burpees (3 sets of 10 reps)
A full-body movement that burns fat and builds strength in your core, legs, and arms. -
Lunges (3 sets of 12 reps per leg)
Great for your legs and core, lunges engage your belly and help with fat loss.
15-Minute Exercise Bike Workout
If you have an exercise bike, even for just 15 minutes, you can get a great workout. Here’s a 15-minute exercise bike workout to maximize your time:
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Warm-up (2 minutes at low intensity)
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High-intensity intervals (1 minute of fast pedaling, 1 minute of slow pedaling – repeat for 10 minutes)
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Cool-down (2 minutes at slow pace)
This workout will target fat loss and help tone your legs, core, belly and arms.
Tricep workouts with dumbbells
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Overhead Tricep Extension (3 sets of 12-15 reps)
Hold a dumbbell in both hands and raise it above your head with your arms extended. Keeping your upper arms stationary, lower the dumbbell behind your head, then extend back to the starting position. This is great for targeting the long head of the triceps. -
Tricep Kickbacks (3 sets of 12 reps per arm)
Bend your knees slightly and lean forward at the waist, keeping your back straight. Hold a dumbbell in each hand with your elbows bent at 90 degrees. Extend your arms straight back, squeezing your triceps at the top, then return to the starting position. -
Close-Grip Dumbbell Press (3 sets of 10-12 reps)
Lie on a bench or the floor with a dumbbell in each hand. Press the dumbbells above your chest, keeping them close together. Lower the weights while keeping your elbows tight to your sides, then press back up. This exercise works both your triceps and chest.
Bicep workouts with dumbbells
For your bicep workouts with dumbbells, you can focus on building strength and definition through these key exercises:
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Bicep curls (3 sets of 12-15 reps)
Stand tall with a dumbbell in each hand, arms fully extended. Curl the weights toward your shoulders, keeping your elbows close to your torso. Slowly lower the dumbbells back to the starting position. This classic exercise isolates the biceps and helps build muscle. -
Hammer curls (3 sets of 12-15 reps)
Hold a dumbbell in each hand with your palms facing each other. Keep your elbows close to your torso as you curl the dumbbells toward your shoulders. This variation works both the biceps and the forearms. -
Concentration curls (3 sets of 10-12 reps per arm)
Sit on a bench with your legs spread apart, holding a dumbbell in one hand. Lean slightly forward and rest your elbow on the inside of your thigh. Curl the dumbbell toward your shoulder, focusing on squeezing your bicep at the top of the movement. Slowly lower the dumbbell back down. This exercise isolates the biceps for maximum contraction. -
Incline dumbbell curls (3 sets of 10-12 reps)
Lie on an incline bench with a dumbbell in each hand, letting your arms hang straight down. Curl the weights toward your shoulders, keeping your upper arms stationary. This variation stretches the biceps more than regular curls, leading to a deeper contraction.
Get started with your home workout routine today!
You don’t need fancy equipment or a gym membership to get in shape. With a simple home workout routine with no equipment, you can start losing weight, toning your body, and improving your fitness. From indoor walking exercises to abs workouts at home, there’s no limit to what you can achieve with dedication and consistency. Start with a routine that suits your fitness level and gradually increase intensity as you get stronger.
