The Best Workouts To Do At Home To Lose Weight

So I guess it happend right ?



All gyms are closed during this quarantine and now you are left with two options .

You either have to workout from home or you'll lose your progress.

Well , you don't have to lose your progress as today I'll show you the best workouts to do at home to lose weight .

This could be useful even in the future , maybe you hate crowded gyms and try to avoid them .

Or maybe you are trying to spend your money elsewhere , as gym's memberships can be expensive sometimes .

Don't worry , these workouts will improve your fitness and help you burn only fat if done correctly and consistently as I'll show you .

Working out and exercising is considered to be one of the most effective ways for rapid fat loss .

And when it comes to working out at home for weight loss , the verity of exercises is the key to success .

You see , the best workout at home will always include a mix of different effective fat burning methods and exercises .

This can goes from strength , endurance and HIIT - High Intensity Intervals Training - to stretching , mobility and flexibility .

And the reason for this is that each method has it's own benefits and will contribute to weight loss in a different manner .

Strength training will help you to build muscle , and the more muscle you have , the more fat you'll burn .

Also you'll look leaner from a fat distribution stand point , because fats have more area to cover , this is called body recomposition .

Endurance training -AKA cardio - will boost your overall health , and help you to burn more and more calories .

HIIT is a mix of both , it is the middle ground between strength and endurance training .

And finally stretching , mobility and flexibility will keep you injury free in the long run .

So if you are ready , let's find out the benefits of each type and method .

After that we'll take a look at the best workouts to do at home to lose weight .

Following today's tips and workouts , you'll boost your body's fat burning potential from the comfort of your own home , without the need to go to a gym .

Workouts To Do At Home To Lose Weight

Listen , it's true that going to the gym has a lot of benefits and advantages .

For example, if you get a gym membership that you paid for then you will be motivated to workout .

Secondly, the gym provides you with things that you won't be able to get at home , such as different equipments , personal trainers , yoga studios , saunas, swimming pools ... and a lot of other facilities .

And lastly , you will be able to meet new people and make new connections , which will allow you to spend some time away from home .

But the gym is not really suitable for everyone .

So If you cannot or do not want to join a gym for whatever reason , it's okey , it won't hinder your weight loss progress and results .

At home workouts are more then perfect for you if that's the case , especially if you combine 'em with some other outdoor activities .

And the reason for this is that at home workouts can include all major types of training that you can find on a regular gym such as:

Strength Training Or Resistance Training

Typical workouts and popular exercises such as weightlifting, rock climbing , squats , deadlifts and planks are called strength or resistance training .

This is because they allow you to get stronger by putting your muscles under tension for a certain period of time , either from a heavy object like a barbell , dumbbell or from lighter ones like your body weight , bands ...ect .

So by lifting heavy weight , you will produce tiny, micro tears in your muscles .

This micro tears will be healed and rebuilt with new , additional muscle fibers thereby improving your strength and muscle size .

So not only you'll become stronger , but you'll look better too .

Endurance Training Or Cardio

Aerobic activities such as , walking , jogging , cycling, hiking and swimming , increase your breathing and heart rate .

This will keep your lungs and circulatory system strong and healthy in the long run .

And of course, they'll increase your endurance , additionally they'll make you burn a large amount of calories .

Stretching , Mobility And Flexibility Work

Stretching , Yoga , Pilates and any other type of activity that involves stretching your muscles will improve and enhance your mobility and flexibility .

I can't stress this enough , being flexible is important in your fitness journey because it will keep you injury free , making sure you stay longer in this game .

It also increases your range of motion in most of the movements .

This will give you more freedom with your body , which will make the other activities easier .

If you have any equipments at home , such as weights, a treadmill, or a Pilates ball, then it would be better .

But the workout you will see here can be performed without any equipments and will only require your time , effort and a good pair of sneakers.

The Benefits Of Weight Loss Home Workouts 

Wherever you choose to do , working out and exercising will always come with a wide range of benefits .

But when we talk about at home workouts only , here are the main benefits :

They Are Budget-friendly

Let's be honest here , gym memberships are increasing as time goes by , a regular gym membership can cost you anywhere between 10$ and 100$ a month .

No only that , you'll have to spend more money on transportation , gym or store bought snacks , shakes , solid or liquid meals and more .

So by working out at home you are actually saving yourself a good amount of money that you'll be able to invest somewhere else .

They Are Motivational

It happened to all of us , but sometimes you just feel tired and unmotivated to workout , so you starts to come up with all kinds of excuses just to skip your gym session .

Unfortunately , you can't do this with at home workouts , because your gym which is your living room is only few steps away from you .

They Are More Enjoyable 

With at home workouts , you'll workout on your own terms , you'll wear whatever you want , listen to whatever you want , rest as much as you want and so much more .

This is something that I see in a lot of persons who workout at home or owns a home gym , they can make a fool of themselves without worrying about others .

They Require No Equipments

Relying on gym equipments to get the results you want to can feel disempowering at times.

Whatever your goal is , If you rely on gym equipments to get the results you want , you will feel like the gym owns you and control your goals .

This happend to me before as a lot of gym owners are annoyed by my heavy deadlifting ... " What Can I Do If I'm Too Strong For Your Gym Haha " .

Sometimes , you won't be able to follow your workout routine as it is outlined , as you'll be limited to only using the equipments available at your gym .

But if you workout at home , you can use basic equipment, if any , as I'm doing now during this quarantine .

You'll also be able to choose your favorite workout exercises at home .

This will give you a sense and a feeling that you own your workout routine .

They Are Time Saving

This is probably the part that most people hate , getting ready , taking a ride to the gym , waiting for your turn to use the equipments  , taking another ride back home , this is time consuming as you already know .

And since the majority of people don't have that much time to waste , at home workouts will be more beneficial in this aspect .

They Can Be Family-Friendly

Working out at home can make for fun family times .

For example you can get you children involved in your workout routine which will help them to build good habits .

Another great benefit is that you won't need to look for a babysitter when it's time for you to workout .

Other benefits include schedule flexibility, , sustainability , convenience and travel-friendliness .

These great benefits will definitely lead to long term success .

Are These Workouts Effective For Weight Loss ?

Well , the answer to this question is simple , as effective as you make them .

It doesn't matter if you train at home or at the fanciest gym of all times , being inconsistent or lazy with your workouts won't lead you to the weight loss that you've always dreamed about .

But if that's not you , and you are killing it with workouts , then you'll definitely reach your weight loss goals , sooner or later , even if it's just a bodyweight workout routine .

As recommended by The National Health Service and American Heart Association , you need to do at least 150 minutes of physical activity every single week for a good health ( 1 , 2 )

But , in order to make a noticeable difference in weight loss , you need to do more than just the bare minimum according to studies.

Remember , the most important thing is to progressively overload your workouts as time goes by .

And don't forget to be in a caloric deficit , which is considered to be the most important factor that you need to focus on to achieve your weight loss goals .

The Best Workout Plan To Lose Weight At Home

When you search on Google or YouTube for some good workouts to do at home to lose weight , you tend to find hundreds if not thousands of different workouts .

But the main problem is that these workouts are for general populations , they aren't based on your own experience level or your own personal needs .

They have no progression scheme , which is needed in order to see continual progress .

Luckily for you , this won't be a problem anymore .

You see , I've been in the fitness industry for 9 years , and trust me when I say that the best place to find workouts to do at home to lose weight is at DAREBEE.com .

Would you believe me if told you that they have 1400+ workouts ?

Yes they do .

And the best thing is they have workouts for everyone , and they have progression scheme for each workout which will make sure that you'll keep making progress and never plateau .

Whether you are a male or female , beginner or advanced , want to follow full body workout or other splits , you will find a routine that will suits you the best there .

So if this sounds good to you , and you want a daily workout program at home , go and check their website and filter the workouts based on your own need .

PS : if you are a beginner or someone who is new to working out , the I suggest that you choose either :

- A beginner workout routine at home , or a home workout program without equipment .

Final Thoughts 

So there you have it , you now have an endless list of workouts to do at home to lose weight .

They will improve your overall health , and boost your strength and performance .

Just remember, such workouts will only work when combined an appropriate , healthy , weight loss diet plan , such as a keto or a plant based diet .

So make sure that you are in a calorie deficit the majority of time , and try to stay away from calories dense foods , and stick to low calories ones , as physical activity can increase your calorie needs and make you hungrier .

This is especially true if you are following a fasting schedule , so you should be smart when to place your workouts to get the best of both worlds .

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When To Workout When Intermittent Fasting ?

Are you trying to lose weight , but have no idea when to workout when intermittent fasting ?

Well , you're lucky , because today you'll get the answer that you're looking for .

But first , let's answer the most common question when it comes to when to workout when intermittent fasting .

Is there actually a right and wrong time to workout while intermittent fasting , and what about fasted training ? Is it better ? Is it worse ?

Well , in fact there's no right or wrong time to workout when fasting .

It's just that the time in which you place your workout can make the fasting process a bit easier or more difficult .

This is especially true if fasting is already a difficult task for you .

Stay Away From Morning Fasted Workout 

Let's face it , the majority of people hate working out , and they just do it because they have to .

So in order to get rid of it and focus on other stuffs later on the day , they schedule their workout in the morning .

Well i tend to agree and disagree with them at the same time .

You see , morning workouts are great , they sets you up for the day , and you can focus on other goals .

But when you factor in fasting , now it's a different equation , as the physical activity from working out increases your appetite .

The appetite increase will make the following fasting hours a true mental battle .

Let me explain , you see the most popular intermittent fasting schedule that people tend to prefer is the 16/8 .

With this schedule , you are basically skipping breakfast , so your fasting will last anywhere from 4 h to 8 h after waking up .

So for example , if you wake up at 8 am then you will break your fast either at 12 pm or 4 pm. 

This means that if you have a morning workout , let's say at 9 am , you will have to wait 3 to 7 hours before you consume your first meal
, can you imagine that ?

That would be so hard to do , I mean just fasting without working out is already hard , and now you're making it even harder .

If you think about it for a minute , you'll see that adding a morning workout will only make you hungrier and more tired , making the whole process a lot harder .

When To Workout When Intermittent Fasting 

So , now you might be wondering , what is the best time to workout ? ... When to workout when intermittent fasting ?

The answer is simple : just before your first meal .

For example , if you will break your fast at 2 pm , workout at 12 or 1 pm .

If you break your fast at 4 pm , workout at 2 or 3 pm , and so on .

This is considered to be the best time frame , ideally , you shouldn't space the end of your workout and the first meal by more then an hour .

Another alternative would be to place your workout one hour after your first meal .

So maybe you break your fast by eating a small meal let's say at 2 PM , workout at 3 pm and finish at 4 pm .

This way when you return home it will be the perfect time for your second , larger meal

I Can't Workout In The Afternoon , What Should I Do ?

If you follow the guidelines that I mentioned above , then your workouts would be in the afternoon the majority of time .

But i know that this is unrealistic , because most of you work a traditional 9 to 5 job .

So if that's the case , you can always schedule your workout in the evening .

This way , your workouts would be before your second or final meal of that day , which will eliminate all of the hunger issues .

But it seems that working out in the evening is a taboo for most people nowadays .

They consider it to be less effective , because it is claimed that it lead to sleep problems and that it messes with your body's rhythm.

To be honest with you , I don't even know where these claims are coming from

Working out in the evening has it's own benefits .

The gym is less crowded , and you have all the time to workout at a pace that's suitable for you , which will increase your focus during your workout .

Plus your work capacity increases in the evening according to studies , which will lead to a more productive workouts .

I Can Only Workout In The Morning , Now What ?

Don't worry if the morning is the only time you have to workout . 

The following points will show you how to keep your hunger under control .

Note : if you are a person who prefer to workout in the morning (instead of the evening), then i certainly recommend a pre-workout supplement to help you with you workouts .

Control your post workout hunger with these simple tips

So now you might be wondering how will you be able to resist your hunger feelings that will be increasing as time goes by ? 

Sure , you can resist and get through if you have enough will power , but this is not an easy thing to do , and it may even be impossible to do on a daily basis .

Luckly for you there are some other easy ways that will help you relieve your hunger .

For example , you will be surprised , how keeping your body hydrated can suppress your appetite and delay hunger .

So try to keep a small bottle of water next to your desk and sip it every few minutes , as often times , your body may mistake dehydration for hunger .

You can also use another liquid form , low calorie drink instead of water .

Sparkling water can makes this a lot easier as the carbonation will help you to feel full for longer periods of time .

Another simple yet powerful strategy is to drink one or two cups of bone broth , which is very satisfying although it contain only about 50 calories per one cup .

You can also add a piece of your favorite fruit to the equation, and this will calm your hunger till you break your fast .

A piece of fruit , What ? Won't this break my fast ?

Fasting does not mean that you should completely avoid calories .

Limiting calories to around 100 cal won't get you out of the fasted state .

IF is more like a strategy to restrict calories for fat loss other than anything else (although fasting has great health benefits as well , which we'll discuss in another article ) .

Some other people have also reported decreased appetite when taking a BCAA supplement before exercising .

Just like broth, BCAAs also contain few calories and may help you to manage your hunger after you finish your workout .

Workout When It Suits You The Best

So now that you know the pros and cons of training fasted in the morning or after you break your fast , it all comes down to what works best for you in terms of when to workout when intermittent fasting .

If you prefer to workout fasted in the morning and post workout hunger is not a problem for you , then by all means train in the morning .

It's not always the case , but hunger is usually more prevalent once the body fat start to get really low .

This is why I prefer and strongly suggest that you schedule your workout later in the day if possible .

So now it comes down to you , just measure your hunger levels and see what is possible , and what will work best for you .

Final Thoughts 

You know now the right way to combine IF and working out for rapid fat loss results , and you know exactly when to workout when intermittent fasting .

You see , IF has a lot of great benefits when it comes to weight loss , but sometimes even such healthy habits and diets can come with some problems .

And scheduling a morning workout will only make the fasting a lot harder on you .

So if you can , move your workout session to the afternoon or early evening .

This will make sure that you won't spend the rest of the day daydreaming about the meals that you'll have later , which I hope they'll be healthy ones .

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