When you are trying to lose weight at home with exercises, you need to target as many muscles as possible. Adding muscle increases your resting metabolism which leads to more calories being burned at rest. If you take short rest breaks in between your exercises, you will keep your heart rate up and boost your caloric expenditure during training. To get the best effect, include exercises that involve multiple joint movements -- they recruit a high amount of muscle fiber.
Pushups
Pushups work the chest, shoulders and triceps, and they also get your heart beating rapidly. Start by placing your hands slightly wider than shoulder width apart on the floor and move your feet together behind your body. Steadily push yourself up until your arms are straight and lift your hips to form a straight line from your head to your heels. Slowly lower yourself down by bending your elbows and stop when your chest is right above the floor. Push yourself back up and repeat. For a more intense variation, forcefully push yourself off the floor and clap your hands together, then spread your arms again to catch yourself.
Pike Pushups
Pike pushups shift the emphasis from your chest to your shoulders and upper back. Begin by placing your hands slightly wider than shoulder width apart on the floor and your knees on top of a sturdy chair. Your body should be in about a 90-degree angle at this point. Slowly lower your head toward the floor by bending your elbows. Once your forehead is about an inch from the floor, push yourself back up and repeat. For a more challenging variation, prop your feet up on a wall and do pushups from a vertical position. If you do this exercise, have a spotter stand next to you in case you become fatigued.
Dips
Chair dips work the back of the upper arms, the sides of the shoulders and the upper chest. Begin by sitting on the chair with your hands wrapped around the front edge. Keeping your torso straight, walk your feet forward and slide off the chair. Your feet should be flat on the floor at this point and your knees should be bent 90 degrees. Slowly lower yourself down by bending your elbows and stop when your upper arms parallel the floor. Push yourself back up in a steady motion and repeat. For a more challenging variation, extend your legs out straight and alternate lifting them in the air with each dip.
Jumping Jacks
Jumping jacks quickly elevate your heart rate and cause you to burn calories while toning muscles in your legs and shoulders. Start out with your feet together and arms resting at your sides. Quickly jump in the air and move your legs and arms out into an "X" shape. Right before you land, continue to move your arms above your head until they are right next to each other. Quickly jump up again, move your body back to the starting position and repeat the whole movement.
Mountain Climbers
Mountain climbers work the thighs and abs while burning calories. Start out in a racing block position on the floor with your hands spaced shoulder width apart, right leg forward and left leg behind you. Quickly hop into the air and shift your leg position so your left is now forward. Hop back in the air, switch your legs and continue to alternate back and forth.
Prisoner Squats
Prisoner squats work the glutes, quadriceps and hamstrings from a standing position. By adding a twist, you will increase the ab recruitment. Stand with your feet slightly wider than shoulder width apart and place your hands on the sides of your head. Slowly lower yourself down by bending your knees and stop when your thighs parallel the floor. Steadily rise back up and twist your torso to your right side. Move back to a forward position, do another squat and twist to your other side. Continue to alternate back and forth.
Switch Leg Leaps
Switch leg leaps work the legs, butt and abs while burning calories. You will need a stair step, step stool or chair to do these. Place your right foot on the step and left foot on the floor. Keeping your back straight, press down forcefully on the step to vault your body into the air. Quickly change leg positions so your left foot lands on the step and right foot lands on the floor. Continue to alternate back and forth in a steady motion.
Burpees
Burpees work nearly every major muscle in the body and they also cause a fast rise in heart rate. Stand with your feet about hip width apart and rest your arms at your sides. Slowly lower yourself into a deep squat and place your hands on the floor. Kick your legs behind your body and immediately do a pushup once your toes touch the floor. When doing this, make sure to keep your abs tight and back straight. Steadily push yourself up, kick your legs back to the starting point and rise back to a standing position. For a more intense variation, jump in the air as high as possible when you kick your legs forward.
Bicycle Kicks
Bicycle kicks work the abs and thighs from a faceup position. Lie on your back with your hands on the sides of your head, legs elevated and knees bent 90 degrees. Keeping your lower back on the floor, lift your head and shoulders, and twist your torso to your left side while moving your right elbow and left knee toward each other. Fully extend your right leg as you do this. Quickly change directions to target your other side and continue to alternate back and forth.
Opposite Arm and Leg Raise
Opposite arm and leg raises work the abs, shoulders, back and butt all at the same time. Start out in an all fours position with your hands under your shoulders and knees under your hips. Steadily raise your right arm and left leg in the air to a point where you have a straight line from your hand to your heel. Lower your limbs, repeat on the other side and continue to alternate back and forth. For a more challenging variation, perform this exercise from a plank position. This is the same position you would be in if you were doing pushups.
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