When you are at home and want to lose weight, you may not have access to fancy machinery or free weights, but it doesn't matter. The important thing is what you do with your body. The key to success is developing healthy diet and exercise habits, according to the Mayo Clinic. If you continue to eat caramel popcorn and chocolate-covered pretzels while watching television at night, you will cancel out the work you do through exercise. Clean up your eating habits and do exercise that builds muscle and burns calories. By building muscle, you will increase your resting metabolic rate.
Step 1
Walk briskly for five minutes, then run at a moderate to intense pace. Running is a type of cardiovascular exercise that will burn calories and reduce your weight, and you can do it around your neighborhood. Incorporate hills into your workouts if you have any and alternate your pace from fast to slow to boost your caloric expenditure. To lose weight, the American College of Sports Medicine recommends 60 to 90 minutes of cardiovascular exercise. Work out three days a week on nonconsecutive days.
Step 2
Lie on your stomach to do push-ups with single leg lifts. Place your hands slightly wider than shoulder-width apart and place your feet together behind you with your legs extended. Push yourself straight in the air, lift your hips and tighten your core to form a straight line from your shoulders to your heels. Lift your left leg, perform a push-up, then place your foot back on the floor. Lift your right leg and do another push-up. Alternate back and forth for 10 to 12 reps total.
Step 3
Position your knees together on a chair to do pike presses. Place your hands slightly wider than shoulder-width apart on the floor, bend your knees and hips, and lower your head toward the floor by bending your elbows. Stop when your forehead is an inch from the floor, push back up in a steady motion and repeat 10 to 12 times. This works your shoulders, back and upper chest.
Step 4
Stand with your back to a chair to do dips for your triceps. Bend down and grasp the edges of the chair with your hands. Walk your feet forward slightly, bend your knees and level your thighs to the floor. Move your butt slightly forward and lower your butt toward the floor by bending your elbows. Stop when your upper arms parallel the floor, rise back up and repeat for 10 to 12 repetitions.
Step 5
Execute a set of double crosses. The double cross exercise targets your abs, obliques, back, shoulders and arms while working your hamstrings, according to Fitness Magazine. Get into a starting push-up position with your arms extended and feet hip-width apart behind you. Lift your right leg in the air and cross it over your left leg. Tap the floor lightly with your toes, return your leg to the starting point and repeat with your other leg. Alternate back and forth for 10 to 12 reps with each leg.
Step 6
Perform a set of mountain climbers. Place your hands shoulder-width apart on the floor and place your legs in a staggered stance with your right leg forward. Move your feet back and forth quickly in a running motion for 30 to 45 seconds. Keep your hips as low to the ground as possible when doing these.
Step 7
Stand with your feet shoulder-width apart to do jump squats. Lower yourself down until your thighs parallel the floor, and jump in the air with all your might. Reach your arms above your head when you do this. Land softly on your feet and repeat for 10 to 12 repetitions.
Tips and Warnings
- Perform the weight-training exercises consecutively and rest for 30 to 45 seconds between each one. Repeat the whole series four times and work out three days a week on non-cardio days.
Things You'll Need
- Chair
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