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Home Workout Plan for Weight Loss

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Many of us struggle with weight loss issues. Some often plan to go to the gym while some make strict resolutions of aerobics, Zumba and other forms of fitness workouts. We might be able to follow a disciplined routine for a few times but eventually we give in to lethargy and fall back to our previous routines. Driving to the gym everyday gets tedious and at times we are not able to take out time from our hectic schedules and our weight loss resolutions go in for a toss. But if you are adamant on your decision, then a home workout plan for weight loss can be equally fun and rewarding.

It helps us fall into a routine easily and we don’t waste travel time going to the gym and neither do we have to incur heavy fees for the gym trainers. However, one must follow a proper diet chart along with a workout program to burn fat. The timings can also be highly flexible and for a mother, working out at home helps one monitor the children as well.

Home weight loss Programs enable one to be more systematic and regular with the weight loss work out plan. Home workouts need not necessarily mean having a gym at home. There are many ways of working out at home. One has to have a proper daily workout plan to lose weight and also a workout program to burn fat. Read on further to find out how one can work out effectively at home:

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Weight Gain
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Weight loss strategy for workout at home

One has to keep in mind a lot of factors while devising a weight loss strategy for home workout. These include:

  • Your flexible timings when you are free from any disturbance.
  • Your eating schedules have to kept in mind and one has to remember to exercise or workout either an hour before or after eating.
  • Prepare a rough idea of the exercises you like to do and those that can be easily done at home.
  • Ascertain all the equipment you have at home for exercising.
  • If keeping a personal trainer, your strategy and timings depend very much on his timings.

Your weight loss workout plan also depends on your weight loss goals whether you want to lose gradually or indulge in a quick but healthy weight loss plan. You will have to devise your diet chart also accordingly. Make sure that you eat sufficient amount of nutrients and do not starve yourself. Your exercise-at home weight-loss plan should be very flexible and you can include a few different exercises every alternative week to avoid monotony.

Home Workout Basics

To ensure a successful home weight loss program one must keep the following exercising basics in mind:

  • Incorporate strength training three days a week, one hour per session
  • There must be high-intensity interval training one day a week, 20 minutes per session
  • It is important to include steady-state cardio one day a week, 35 to 45 minutes per session
  • You must cater for two days for active recovery
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Weight loss program and exercises

Never forget to start your weight loss workout plan without 5 to 10 minutes of warm-up. This prepares the body for some heavy workouts and doesn’t land your muscles and joints in shock as you start with the heavier ones. The muscles stretch more when they are warm. Remember to end your session with a few stretching exercises. This helps in relaxing the nervous system.
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Strength Training – 3 days a week

Though cardio is very essential in losing weight, strength training helps in increasing muscle mass which in turn increases the metabolic rate. A good metabolic rate helps one burn calories faster. Strength training can be divided into the following four exercises:

Compound lower-body exercise

A goblet squat or a squat jumps can be categorized into compound lower-body exercise.

Upper-Body superset

These can be summed up into upper-body pulling exercises like the curls with a bag filled with sand and into upper-body pushing exercises like the push-ups.

Lower-body/Core superset for Strength Training | 98fit

Lower-body/core superset

These include a core move like plank and Russian twists and unilateral lower-body move like the kick and reverse lunge.

Metabolic Finisher for Strength Training | 98fit

Metabolic finisher

Do this at the end of the strength workout to get a boost of cardio in. A metabolic finisher can be 15 burpees really fast, 10 mountain climbers or 10 plank ups.

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High-intensity interval training one day a week, 20 minutes per session

Do high-intensity interval training or HIIT for the first 2 days of cardio. This helps in more fat loss than just steady cardio. It helps in raising metabolic rate as the body needs to work harder to return to normal resting state thereby burning more calories. These can be summed up into the following exercises:

Template Activities for High-intensity Interval Training | 98fit

Template Activities

Template activity like cycling, running or bodyweight moves. Do these for 30 seconds.

Extreme Workout for High-intensity Interval Training | 98fit

Extreme Workout

Tabata intervals of 30 second with 20 seconds of extreme workout and 10 seconds of rest. Repeat the cycle of workout and rest for a period of 20 minutes. This can be applied to any of the exercises mentioned above.

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Steady-state cardio one day a week, 35 to 45 minutes per session

This has to be done on the 2nd day of cardio and it involves a slow burn process. It helps in increasing the heart rate, improves body ability to use oxygen efficiently and speeds recovery.

On the spot jogging

Cycling

Skipping

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Two days of active recovery

On these days, the body gets a chance to rebuild and rest the muscle fibers. Lay off heavy workouts and try gentle movements.

Walk for two days of Activity Recovery | 98fit

Walk

Gentle Movement for two days of Activity Recovery | 98fit

Any other form of gentle movement

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Important Tips

Do's

  • Always remember to keep a bottle of water near you and keep yourself well hydrated.
  • Warm up and stretching exercises should be done strictly in order to avoid injury to muscles.
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Don'ts

  • Active recovery period of your weight loss workout plan does not mean that you lie down on the couch the whole day. Do some gentle workouts like walks.
  • Do not go nuts over health food. Indulge in a treat once a while to satisfy your cravings.
  • Do not overdo things. Exercise-at-home weight-loss plans should have just the right balance of cardio, stretches and high-intensity training. Doing too much of one pattern will hurt your muscles.
  • Your daily workout plan to lose weight cannot be followed religiously once in a while. It’s okay to give it a miss. Do not double workout the next day.
  • Avoid getting into wrong postures while working out. It will do more harm to your body than any good.
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How 98fit helps

If you are looking to loose weight the healthy way, our team at 98Fit is looking forward to guide and assist you through the journey. We are your perfect fitness partners for; we believe that there are no short cuts to a healthy body.

When you partner with us we toil with you to ensure you get the best and most suitable diet plans and exercise regime, tailor made to your specific health needs.

Staying fit never sounded more easy and simple than it is with us at 98Fit. We make fitness your habit; something that you learn to incorporate in your daily life through consistent effort.

We at 98Fit help you attain holistic fitness through scientifically backed diet and workout plans. These are aimed to not only help you loose weight and fight lifestyle disorders; but also to help you get that confidence back and take charge of your life.

So go ahead and create your plans today, we are eager to start! Aren’t you?

Get Free Home Workout Plan for Weight Loss

What's your Gender?
Male
Female
1 / 4
What's your Objective?
Weight Loss
Weight Gain
Muscle Gain
Be Healthy
2 / 4
What's your Lifestyle?
I barely move
Not that active
Moderately Active
Very active
3 / 4
Please fill out the missing details
How old are you?
Tip: Age Must be between 18 and 60 years
Your height is...
ft
in
Your weight is...
Generate Diet Plan
Generate Workout Plan
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