How to Lose Weight Fast With Exercise at Home in 1 Month

Overview

It is a pretty well-established fact these days that the secret to weight loss is caloric deficiency. This means you need to burn more calories than you are taking in. If you want to lose weight fast at home with exercise in one month, your diet needs to be very healthy and reasonably portioned. Once you have that under control, you can then focus on exercise. Even though you are doing it from home, the rules are still the same. You need to build muscle, which is metabolically active, and you need to do high-intensity cardio. Both of these feats can be accomplished with the weight of your body.

Step 1

Do a push-up circuit. Push-ups are a staple body weight exercise that works your chest, arms, shoulders and core all at the same time. A push-up circuit is done by doing decline push-ups with your feet on a chair, traditional push-ups on the floor and incline push-ups with your hands on two chairs--all in a row with no rest. Perform 10 reps of each variation. When you do them, keep your back straight and your abs engaged.

Step 2

Perform pike push-ups. Pike pushups are a variation that puts more emphasis on your shoulders and back. To do these, lie on your stomach with your hands right under your shoulders. Push yourself up in the air and come into the same starting position as traditional push-ups. Walk your hands back slightly and lift your hips up in the air. Slowly lower your nose towards the floor and stop when it is about an inch away. Push yourself back up and repeat 12 to 15 times. When you are coming up, push your weight back onto your heels.

Step 3

Work your triceps with the assistance of a chair. Place your hands on the edge of the seat with your arms in tight against your body. Extend your legs out in front of you with your heels touching the ground. Lower your body down until your elbows are bent 90 degrees, then push yourself back up. Repeat for 12 to 15 reps. To make this exercise more challenging, alternate lifting each leg out in front of you when you are pushing up.

Step 4

Perform mountain climbers. Mountain climbers are an ab exercise that also gets your heart rate up. To do these, place your hands on the ground with your feet in a starting block position. Start with your right foot forward and your left foot straight behind you. Quickly shift your foot position so your left foot is in front and your right foot is behind you. Alternate back and forth in a quick, smooth motion 12 to 15 times total.

Step 5

Do butt kicks, leaping lunges and jumping jacks all in a row with no rest. To do butt kicks, stand with your feet together. Jump up in the air, bend your knees and try to touch your heels to your butt. Land and repeat 10 times. With no rest, go right into leaping lunges. To do these, spread your feet apart front to back so you are in a split stance. Bend your knees, lower your body and jump up in the air. Before you hit the ground, switch your leg position. Do 10 leaping lunges for each leg. Finish the circuit with 30 seconds of jumping jacks.

Step 6

Do sprint intervals. Sprint intervals are intense and they can not only burn a lot of calories while you do them, but they can also increase your metabolism while you are resting. Start with a 5-minute warm-up jog at a light pace. Sprint as hard as you can for 20 seconds, come back down to a light pace for 40 seconds, then turn the jets on again. Perform 12 to 15 sprints and finish with a 5-minute light cool-down jog.

Step 7

Put your one-month plan together. Take 45-second breaks in between your push-up circuit, pike push-ups, dips, mountain climbers and leg circuit. Perform the exercises in the order they appear here and do them three days a week on alternating days. Do your sprint intervals three days a week on the other alternating three days. On your seventh day, go for a 30-minute walk or go for a bike ride.