Every great exercise plan to lose weight has an equally great nutritional plan to back it up. Follow a diet that is low in saturated fat and consume fewer calories. This will be the deciding factor in the effectiveness of your workouts. The goal with home exercise is to build as much muscle as possible while simultaneously burning calories. All you need is the weight of your body and a few household items to do this.
Step 1
Move your body repetitively to burn calories and reduce your weight. The American College of Sports Medicine recommends 60 to 90 minutes of cardio to lose weight. Run, walk briskly or continually step up and down on a stair step to meet this time frame and work out three days a week on nonconsecutive days.
Step 2
Position a chair against a wall to do decline push-ups. Place your feet together on the chair and your hands slightly wider than shoulder-length apart on the floor. Push yourself up until your arms are fully extended, lift your hips and tighten your abs to form a straight back. Lower your chest down until your upper arms parallel the floor, push back up and repeat for 10 to 12 repetitions.
Step 3
Turn around and perform incline push-ups. Align two chairs side by side against the wall and place one hand on each so they are slightly wider than shoulder-width apart. Extend your legs straight behind your body, keep your feet together and lift your hips to form a straight back. Lower your chest down by bending your elbows and stop when your upper arms parallel the floor. Push yourself back up and repeat for 10 to 12 repetitions.
Step 4
Execute a set of tricep dips with leg raises. Place the chairs in the middle of a room so the fronts are facing each other and they are about shoulder-width apart. Place one hand on each chair, bend your knees 90 degrees and level your thighs to the floor. Extend your left leg straight out in front of you and lower yourself down by bending your elbows. Stop when your upper arms parallel the floor, push back up and place your left foot down. Follow the same pattern with your right leg extended and continue to alternate until you've done 12 to 14 reps total.
Step 5
Lie on your stomach in the kitchen to do mountain climbers. You need to do these in the kitchen because of the slippery floor surface. Place your feet on towels and place your hands shoulder-width apart on the floor. Slide your right foot forward so your knee is by your chest. Move your feet back and forth on the floor in a fast motion as if you were running. Repeat for 30 seconds.
Step 6
Perform a set of sliding lunges. Stay in the kitchen to do these. Place your right foot on one towel and place your left foot on the floor. Slide the towel backward as you bend your knees and lower your body. Stop when your left thigh parallels the floor and your right knee is an inch above the floor. Slide your foot back to the starting point, repeat for 10 to 12 reps and switch legs.
Step 7
Stand with your feet hip width apart to do jump-and-reaches. Lower yourself into a squat and move your arms straight behind your body. Swing your arms forward as you jump into the air as high as possible. Reach your arms above your head as you do this. Land softly on the balls of your feet and repeat 10 to 12 times.
Step 8
Lie flat on your back to do V-crunches. Extend your arms behind your head so they are right above the floor and turn your palms up. Lift your arms and legs simultaneously and move them toward each other. Try to touch your toes as you balance on your butt, then slowly lower yourself back down. Repeat for 15 to 20 repetitions.
Tips and Warnings
- Perform three or four sets of each exercise and work out three days a week on your noncardio days.
Things You'll Need
- 2 chairs
- 2 towels
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