Want to work out but don’t have time to make it to the gym? A well-structured home workout can get your heart rate up, strengthen your entire body, and increase your daily energy expenditure.
To lose weight, however, you need to create a calorie deficit overall. Exercise helps you burn more energy, but it works best alongside a balanced diet.
Yes. You don’t necessarily need equipment to get an effective workout. Bodyweight exercises can combine cardio and strength training, two forms of exercise that are worth including in your weekly routine. General guidelines recommend at least 150 minutes of moderate-intzensity aerobic activity per week, along with muscle-strengthening activities at least 2 days per week.
Squats work your glutes, quads, and lower body overall.
Place your feet about shoulder-width apart, push your hips back, and lower your body in a controlled manner. Keep your chest up and return to the starting position.
Do: 12–15 reps.
If you want to quickly raise your
Start in a plank position and alternate bringing each knee toward your chest while keeping your core engaged.
Do: 30–40 seconds.
Jumping jacks are a simple full-body exercise that you can do almost anywhere. More intense forms of calisthenics and aerobic exercise can significantly increase energy expenditure, although the number of calories you burn varies depending on your weight and intensity.
Do: 30–45 seconds.
If you want a low-impact option, do step jacks without jumping.
Lunges activate your glutes, quads, and hamstrings while also requiring balance and control.
Step backward, bend both knees, and return to a standing position. Alternate sides with each rep.
Do: 10–12 reps per leg.
Burpees combine strength and cardio in one movement and can quickly increase the intensity of your workout.
From a standing position, place your hands on the floor, step or jump your feet back into a plank, bring them back in, and stand up. If you’re a beginner, skip the jump.
Do: 8–12 reps.
Perform all 5 exercises consecutively, rest for 60–90 seconds, and repeat the circuit 3–4 times. This allows you to create a short 15–25 minute workout without equipment.
Start gradually and increase your reps, rounds, or duration as your fitness improves. Even short home workouts can contribute to your weekly physical activity goals.
There is no specific amount of time that guarantees weight loss. Results depend on your overall activity level, intensity, diet, and energy balance.
You can’t choose where your body loses fat. Exercises can strengthen specific muscles, while reducing overall body fat depends on your overall energy balance.
No. Your body weight can be used as resistance and can provide the foundation for an effective strength workout.
CDC (2026) Physical Activity and Your Weight and Health
https://www.cdc.gov/healthy-weight-growth/physical-activity/index.html
Mayo Clinic (2024) Exercise for weight loss: Calories burned in 1 hour
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999
Harvard Health Publishing (2021) Calories burned in 30 minutes for people of three different weights
https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights
NHS (2026) Home workout videos
https://www.nhs.uk/better-health/get-active/home-workout-videos/
CDC (2023) Adult Activity: An Overview
https://www.cdc.gov/physical-activity-basics/guidelines/adults.html
