Weight Loss Workout Plan That You can Do at Home

If you’re aiming to lose weight, a weight loss workout plan can be precious. Getting regular exercise can help you reach your goals in a healthy, sustainable way.

But there is more to it than that. You have to consider many things, like the workout you do and how often you do it.

Moreover, weight loss is not for everyone. People who suffer from an eating disorder or recovering from illness need to consult a doctor first. It would also help to seek the advice of professionals like nutritionists and a personal trainer.

For one, you need someone who can guide you with your weight loss journey. Second, you need people who can motivate you. That’s because weight loss doesn’t happen overnight.

That’s said, we’re here to bring some of the guesswork out of the equation.

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Weight Loss Requires Strategy

We won’t discuss working out for weight loss without talking about a crucial element: Your eating habit.

To produce a calorie shortage that leads to weight loss, you have to consume fewer calories than you’re burning. You also need to be mindful about what you’re eating, making sure to eat quality calories and watch serving sizes.

And when it gets to working out, it would be best to create a program you can grow with.

Benefits of Working Out at Home

Those under the idea that the only means you can get a good workout are by running to the gym, you are mistaken.

That being said, since you are reading this, you presumably see merit in working out at home. It’s also likely that you have no option but to work out at home.

In any circumstance, if you are trying to figure out how to workout from home in the most efficient way, we have you covered. Do not worry; you will get in great shape if you follow this guide.

Whether you aim to lose fat or gain muscle, or both, we are going to show you everything you need to know about working out at home so you can accomplish that. 

But first, let’s review the benefits of working out at home:

1. Time-Saving and Convenient

There is no alternative more convenient than working out at home. You have 24/7 admittance to getting a workout in. Moreover, you won’t have to spend time and energy packing your stuff and getting yourself to the gym and back.

One of the most incredible things about the convenience of working out at home is you will stay constant. There will be no reason for you to “skip the gym” because you “don’t have time.”

Besides, you can apply that to do another workout with the time you save going back and forth to the gym.

Perform a cardio-based workout in the morning and a functional resistance training workout in the evening. Commit 30 minutes to each activity for a total of an hour each day.

The big understanding gym-goers don’t do this is that it needs a lot of time to go to the gym twice a day. That time to drive to the gym and back home is your extra workout!

All in all, you won’t get quicker results than by doing two effective workouts a day, with a day or two off every week to rest.

2. Free From Distraction

Although sometimes a good conversation at the gym can be fun, it frequently affects your workout. Without distractions, you can keep yourself zoned into your training. This is how you get an efficient workout in.

The purpose is to get in shape, so reducing distractions is advantageous.

What’s more, many times, people want to attempt new exercises and push themselves in different ways. But with people “watching” at the gym, insecurities emerge.

You will not have to think about this at home. You can test yourself with new ideas and not worry about someone seeing you fail. As much as we’d all like to say we are confident with ourselves, I bet every one of us can relate to feeling insecure about doing something at the gym before.

If you don’t fancy getting stares, home workouts are for you.

3. Cost-Efficient

If you perform bodyweight-only training, home workouts will cost you zero. That being said, most of us prefer to mix in some weights or other training devices.

So, you have a few choices for this. Kettlebells, steel maces, resistance bands, and dumbbells are affordable. They also do not take too much space. They are all you require unless you are trying to become a strongman or Arnold.

Even with the above tools’ costs, you will get that back with just a few months of gym fees, depending on what gym. 

Nevertheless, these tools can serve you forever, so regardless, it will be significant savings. It’s just a matter of time.

Want squat racks, barbells, benches, etc.? Even these significant investments will eventually be made up for with the cost of gym memberships. And, as with the other tools, they will last for a very long time.

4. Health and Safety

At the modern time of writing this, germs are top of everyone’s mind with the Coronavirus (COVID-19) closing down the world, gyms included.

However, this is something that we should consider for the future.

If you are concerned about bacteria, viruses, and good old “germs,” working out at home is your safest choice. The only germs you will be dealing with at home are solely yours and your family’s.

Here’s the breakdown of what you should be doing:

  • Strength training three days a week, one hour per session
  • High-intensity interval training one day a week, 20 minutes per session
  • Steady-state cardio one day a week, 35 to 45 minutes per session
  • Two days of active recovery

Every workout should start with at least five to 10 minutes of warming up. Rosante likes to begin with foam rolling, which supports mobility. Then transfer into a dynamic warm-up to get the blood flow moving.

After your workout, make sure you take time to cool down to ease your nervous system. After a couple of minutes, stretch out your major muscle groups as flexibility is developed when muscles are warm. And make sure to stretch each muscle for at least three breaths.

5 Warm-Up Stretches That Will Maximize Your Workout

1. Leg Cradle to Side Lunge

Stand on your left leg and raise your right leg off the ground opening your right knee to the right. Grasp below your right knee with your right hand and over your right shoe with your left hand.

Elevate your right leg toward your chest, parallel to the ground. Release your right leg and step it out to the right, reducing it into a side lunge on your right leg before recovering to standing tall. Do five repetitions on each side, alternating sides with each repetition.

Why it works: This stretch develops mobility and flexibility of your hips, ankles, thighs, and knees. This comes in handy throughout lower body exercises like squats, where you need your hips and ankles to be loosened up to get the full range of motion.

2. Back Lunge to Groiner

Start standing and step your right foot back into a backward lunge.

Bend both knees to drop your butt toward the ground while keeping your spine long. Put both hands on the floor inside your left foot and straighten your right leg behind you.

Lower your left elbow and gently push it against the instep of your left leg. Pause, then recover to standing. Do fives reps on each side, alternating sides with every rep.

Why it works: You’ll develop mobility in your knees, hips, ankles, and lower back and improve flexibility in your groin and hip flexors. This dynamic stretch comes in particularly handy if you’re making any lunges with weights during your workout.

3. Quad Pull With Tilt

Begin with the standing position. With your right hand, grasp your right foot behind you just above your right shoe.

Standing on your left leg, start to lean forward slightly while pulling your right knee up in the air. Hold for five seconds, then free your foot and return to standing. Perform fives reps on each side, alternating sides with each rep.

Why it works: You’ll receive mobility benefits in your knees, hips, and ankles, as well as added flexibility in your quads and hamstrings. Plus, this stretch tests your balance, too.

4. Hip Bridge With Reach

Lie flat on your back with your legs bent, feet level on the floor, and arms at your sides. Push through your heels and elevate your hips.

Once you’re at the peak of your bridge, move your right hand across your body toward the left shoulder, trying to touch the ground with your hand.

Be sure to hold your hips still and stable throughout the movement. Then, turn your arm to your side and lower your hips to the ground. Perform fives reps on each side, alternating sides with each rep.

Why it works: This controls mobility in your knees, hips, shoulders, and upper back. It also helps improve flexibility in your lats, oblique muscles, and hip flexors. The bridge helps stimulate the glutes for lower-body exercises, and the reach enhances mobility.

5. Three-Point T-Spine

Begin on your hands and knees with your wrists under your shoulders and knees below your hips.

Put your right hand behind your head with your right elbow opening wide to the right. Next, take your right elbow down to point toward the ground while keeping the rest of your body still.

Now stretch it back up through the starting position and beyond, turning your upper body to the right as you try to get your right elbow to face the ceiling. Perform this five times, then switch sides.

Why it works: Your movement in your elbows, shoulders, and upper back should develop with this stretch, and so should the flexibility of your chest.

At-Home Workout Plans for Fat Loss

Now, to lose fat, we require to take a different strategy. We are going to adhere to full body workouts with moderate rest time.

The exercises will involve dynamic compound movements. This will keep your heart rate up, enabling you to burn more calories. 

We will employ circuit training, ascending and descending ladders, block training, and supersets for the resistance exercises. We won’t be bothering too much about progressive loading in the same way as developing muscle.

For fat loss, we just want to aim to consume a lot of calories in the workout. So that implies as we progress through a workout plan, we want to keep reducing rest time and developing intensity.

We can also raise the reps and volume of the workout if things begin to get too comfortable. All in all, what we want is to sweat bullets each exercise.

HIIT workouts will be quick, 15-20 minutes, and cardio will be about 30-40 mins at a maintainable speed. Our aim for cardio is to burn fat and develop cardiovascular health, increasing our resistance training capacity.

The following workout plans can be supported for as little as four weeks and as long as eight weeks. Stick to the program and eat a decent high protein diet, and the results will follow.

Bodyweight-only Home Workout Plan #1 (Fat Loss):

4-8 weeks

Day 1: HIIT (15 mins) 

Day 2: Resistance Training (A & B exercises are supersets)


  • Aim for high reps. Ideally, each superset should have you working 60-120 seconds.
  • Keep rest time to a minimum.

Day 3: Cardio (30-40 mins)

Day 4: Resistance Training


  • Do as many reps as you can each block. Rest only when you have to. An excellent way to attack this is in sets (i.e., five chin-ups, quick rest, five chin-ups, brief rest, and so on until the 6 mins is up).
  • Take 2-3 mins rest between blocks.

Day 5: HIIT (15 mins) 

Day 6: Resistance Training 

Circuit 1:

Circuit 2:

Circuit 3:


  • Aim for high reps on each exercise
  • Complete the three exercises in each circuit without resting, rest for a minute and move to the next circuit. Once you finish circuit 3, go back to circuit 1 and repeat. Do each course three times. 

Day 7: Active Recovery

Body Weight-Only Workout Plan #2 (Fat Loss):

4-8 weeks

Day 1: Resistance Training



  • High rep count
  • Rest ratio 1 to 1 each set.
  • Complete each exercise for all three sets, then move to the next exercise.



  • Do circuit 3 times
  • Use a challenging rep count; don’t go easy on yourself!

Ascending or Descending Ladder:

NOTE: Top exercise goes down one rep each set, and the bottom goes up 1 set each set. Continue until Burpees are at one rep and Squats are at ten reps

Day 2: HIIT (15 mins)

Day 3: Cardio (30-40 mins)

Day 4: Resistance Training

Circuit x 4 rounds:

Day 4: HIIT (15 mins)

Day 5: Cardio (30-40 mins) 

Day 6: Resistance Training

Descending Ladder:


  • Minimal rest
  • Try to complete workout as quickly as possible

Another Option

DETAIL:  Finish as quickly as possible

Day 7: Active Recovery

At-Home Workout Plans With Body Weight, Kettlebells, Steel Maces, and Bands

The following two workout plan alternatives take the same ideas from the above. However, it incorporates the use of resistance bands, steel maces, and kettlebells. 

In these workouts, you’ll find the most reliable fat burning exercises for each training tool. They are dynamic, ballistic, multiplanar compound moves. Your heart will be pumping fast through these workouts, and your body will be dropping fat. 

Home Workout Plan #1: (Fat Loss)

6 weeks

Kettlebells, Steel Maces, Resistance Bands, Bodyweight

Day 1: Resistance Training

Circuit 1:

Circuit 2:

Circuit 3:


  • Aim for high reps on each exercise
  • Complete the three exercises in each circuit without resting, rest for 1 min and move to the next circuit. Once you finish circuit 3, go back to circuit 1 and repeat. Do each circuit three times. 

Day 2: HIIT (15 mins)

Day 3: Cardio (30-40 mins)

Day 4: Resistance Training 


  • Do as many reps as you can each block. Only rest when you have to. An excellent way to attack this is in sets (i.e., five pull-ups, quick rest, five pull-ups, brief rest, and so on until the 6 mins is up)
  • Take 2 mins rest between blocks

Day 5: HIIT (15 mins)

Day 6: Cardio (30-40 mins) 

Day 7: Active Recovery

Home Workout Plan #2 (Fat Loss):

6 weeks

Kettlebells, Steel Maces, Resistance Bands, Bodyweight

Day 1: Resistance Training 



  • High rep count
  • Rest ratio 1 to 1 each set.
  • Complete the exercise for all three sets, then move to the next exercise. 

Circuit – 3 Rounds:

NOTE: Use a challenging rep count; don’t go easy on yourself! 

Ascending/Descending Ladder:

NOTE: Top exercise goes down one rep each set, and the bottom goes up 1 set each set. Continue until Burpees are at one rep and Squats are at ten reps 

Day 2: HIIT (15 mins)

Day 3: Cardio (30-40 mins) 

Day 4: Resistance Training

Circuit x 5 rounds:


  • High reps, relative to your strength
  • 1-2 min rest between rounds 

Every Minute On The Minute for 5 mins: Steel Mace Joust x 20 (fast thrusts)


10 Turkish Get Ups (each side and finish as quick as you can)

Day 4: HIIT (15 mins)

Day 5: Cardio (30-40 mins)

Day 6: Resistance Training 

Day 7: Active Recovery

Active Recovery

One day out of your week will be an active recovery day. This is when your body has an opportunity to rest up and rebuild muscle fibers that you’ve been tearing during your workouts.

You would want to lay off those strenuous workouts in favor of just some gentle movement. Keywords: gentle movement. An active recovery day isn’t a free pass to rest on the couch and do nothing.

Movement helps enhance blood flow, pushing more oxygen-rich blood to your muscles to speed recovery. Faster recovery could reach more immediate results.

4 Cool-Down Stretches For After Your Workout

1. Figure 4 Stretch: Hold for 30 seconds on each side

Figure 4 opens up the hips and loosening the glutes.

  • Begin lying on your back with knees bent, feet flat on the floor. Raise your left leg and cross your left ankle over the right knee.
  • Touch hands around the right leg to meet under the thigh. Bring the right thigh toward you while keeping your torso pressed against the floor.
  • Utilize your left elbow to gently press your left knee away from you as you draw your right thigh in closer.
  • Hold for 30 seconds, increasing the stretch with every exhale, then switch sides.

2. Reclining Twist: Hold for 10 seconds on each side, repeat 3-5 times

This stretch is excellent for releasing the lower back.

  • Lie on your back and bring your left leg into your chest and keep your right leg straight.
  • Exhale and turn the bent knee across the center of the body. Then press the opposite hand onto the bent knee and extend the other arm.
  • Continue for 10 seconds on each side, repeating three to five times.

3. Cat/Cow Stretch: Continue for 30 seconds

This stretch helps in breathing and slows down the heart rate. Inhale in the cow pose when your back is arched and while looking upwards, then exhale as you draw your chin to your chest and round your spine.

  • Start on your hands and knees. Straighten your shoulders over wrists and your hips over knees.
  • Take a slow inhale, and on the exhale, arch your spine and lower your head towards the floor (this is the “cat” pose).
  • Inhale and raise your head, chest, and tailbone towards the ceiling as you bend your back for “cow.”
  • Move through this order for 30 seconds.

4. Child’s Pose: Hold for 30 seconds to one minute.

This stretch is grounding because it joins you to the floor at your shins, knees, ankles, feet, chest, and head. Try to extend your spine by extending through the crown of your head and your tailbone. Then, let everything fall into place.

  • Sit back on heels with your knees out widely separated.
  • Bend forward at hips and lower your chest between your thighs with your forehead leaning on the ground.
  • Stretch your arms long and place your palms on the ground.
  • Stay for 30 seconds to 1 minute.

Consistency is Key

However you choose to structure your workout, make sure you stay consistent with the routine.

Don’t change it up too frequently. Adhering to a routine allows you to progress, and more importantly, track your journey. You will get far better outcomes if you stick to a plan.

The old saying “you need to keep shifting things up to keep your body guessing” is just plain incorrect. If you do that, you can’t develop in any one area.

The only time you need to switch things up is when you reach a plateau. And the only way you should be shifting things up until then is by progressively overloading.

Here are some tips for building a routine and sticking to it:

  • Stick to basic movements. They are all you need to become fit and grow.
  • Simpler the routine, the better the outcomes. Don’t over complicate things. Just add the most functional, compound movements, and stick to them. They are tried and true over intricate and new.
  • Don’t “shift things up.” Instead, double the difficulty by adding more reps, time under tension, or weight load. Don’t just jump into kill-yourself-mode. Increase toughness and intensity slowly but certainly. If you jump right into 5 or 10 miles your first run, you probably won’t go repeatedly running for a while as you will think, “that was horrific.”
  • Minimum of 4 weeks for your routine, and a maximum of 12 weeks. Then you can shift to a new routine.

As long as you’re moving around a bit, you’re good to go. If there’s something you love to do, don’t hesitate to do so. It doesn’t matter if you’d want to walk or run for 30 minutes. What’s important is that you move and enjoy your life while reaching for your goal.