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8 Best Exercises for Weight Loss That You Can Do at Home

July 17, 2023

You don’t have to sweat it out at the gym with a personal trainer to lose weight. There are many exercises you can do in and around your home without paying gym fees. Here is a list of some of the best exercises for weight loss at home that you can start doing today.


close up of woman's legs walking across a bridge

People underestimate the power of walking, but it’s one of the most effective exercises for weight loss. Go for a walk around the neighborhood before or after work, or walk around the office building on your lunch break. Becoming more active by walking daily will not only burn calories as you walk, but it will also increase your metabolic rate to increase the amount of calories your body burns doing regular activities throughout your day.


Cycling is a great aerobic exercise for weight loss. You can go for a bike ride around your neighborhood or pedal it out on a stationary bike inside your home. Cycling can burn around 400 to 750 calories with just a 60-minute bike ride. The number of calories you burn depends on your body type, weight, cycling speed, and the type of cycling you’re doing. Over time, this exercise will also improve your endurance and cardiovascular health.

Jumping Rope

close up of man's legs jumping rope

An inexpensive piece of workout equipment that will easily fit in your home is a jump rope. You can just clear out a small space to exercise for weight loss at home with your jump rope. This is a great way to quickly burn calories. Jumping rope works multiple muscle groups, including your core and your upper and lower body, making it a full-body workout. In addition to weight loss and muscle toning, this exercise will also help you improve your coordination.


All you need to do Pilates at home is an exercise mat and maybe an instructional video. Clear out enough space to roll out your mat, and you’re ready to work out. Pilates focuses on the core muscles and lengthening abilities. Daily or weekly Pilates exercises increase your heart rate to help you burn fat. However, this exercise is not as intense as cycling or jumping rope, so it’s more effective at toning and strengthening the body instead of quick calorie burning.


woman doing yoga pose on yoga mat in front of open window

Yoga likely isn’t the first thing that comes to mind when you think of exercises for weight loss. This exercise combines physical activity with meditation to help you practice mindfulness, which can reduce stress and help you become a more mindful eater. Research also suggests that 30 minutes of yoga at least once a week can help individuals lose weight and lower their BMIs as they strengthen their bodies.

Belly Dancing

Belly dancing is not an exercise form that is commonly considered for weight loss, but it’s actually an effective, fun, low-impact way to get your body moving. This dance style involves moving your torso quickly to the beat. These dance moves engage all your muscle groups but especially your core. Just 30 minutes of belly dancing can burn 300 calories and over time will help you tone your abs, hips, and back, making it a great exercise for weight loss at home.

Stair Climbing

white and tan staircase

If you have a set of stairs in your home, then you have easy access to a free at-home weight loss exercise. Climbing stairs can burn calories as well as enhance your joint and bone health. Research suggests that climbing two flights of stairs every day for a year can lead to a total of around six pounds of weight loss. Stair climbing can also help tone muscle as well as improve the amount of good cholesterol in your blood.

Strength Training

Aerobic exercises that get your heart pumping are typically considered the best exercises for weight loss because they burn the most calories. However, strength training is another type of exercise you should add to your regimen. Strength training uses resistance to build muscle and strength. Yes these exercises can help you lose weight from burning additional calories, but more importantly they help you build muscle so that you can keep the weight off. When you have more muscle, your body burns more fat. Try strength training for an hour a few times a week, but make sure you rest on the days in between so your body can recover.

Boost Your Health with Exercise & Supplements

If you are trying to lose weight, these are some of the best exercises for weight loss at home. You can further improve your health with our help. Our pharmacy carries a number of vitamins and supplements that can help boost your health as you lose weight.