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Home Workout to Lose 10 Pounds

by 
author image Sara Lindberg
Sara Lindberg, B.S., M.Ed., is a freelance health and fitness writer. She holds a Bachelor’s of Science degree in exercise science and a Master's degree in counseling. She’s spent her life educating people on the importance of health, wellness, mindset and mental health. She specializes in the mind-body connection, with a focus on how our mental and emotional wellbeing impact our physical fitness and health.
Home Workout to Lose 10 Pounds
Home Workout to Lose 10 Pounds Photo Credit: monkeybusinessimages/iStock/GettyImages

If you’re looking to improve your health and lose a few pounds without battling the crowds at the gym, then you might want to try an at-home exercise program. The freedom to work out in your own space and on your timeline can lead to greater weight loss by removing many of the barriers to fitness including lack of time, cost of memberships and proximity to a gym.

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Read more: Daily Workout Plan to Lose Weight Without the Gym

The Link Between Exercise and Weight Loss

The rules of weight loss are simple: In order to drop pounds, you need to reduce your calories below maintenance, eat primarily whole, nutrient-dense foods and exercise consistently throughout the week.

How much weight you lose depends on the amount of exercise you’re willing to commit to and how closely you stick to your diet. For people looking to shed a few pounds, the American College of Sports Medicine recommends at least 250 minutes per week of moderate-intensity physical activity.

To shed 1 pound of fat you need to burn 3,500 calories more than what your body needs. In order to lose 1 to 2 pounds per week, you need a deficit of 500 to 1,000 calories per day. Cutting 1,000 calories per day by diet alone can be a difficult task — that’s why adding in exercise helps you meet your goal in a healthier way.

Let’s say your daily caloric requirement is 2,200 calories. You’ll need to reduce the number of calories you consume per day by 250 to 500 and burn 250 to 500 calories through exercise.

Read more: How Many Calories Should I Burn a Week to Lose Weight?

Incorporate lunges into your at-home workout.
Incorporate lunges into your at-home workout. Photo Credit: undrey/iStock/GettyImages

At-Home Weight Loss Workout

You will need five to 10 weeks to safely lose 10 pounds. The following exercises can be done virtually anywhere and require no set-up time or special equipment. Depending on your desired calorie burn, this workout should take anywhere between 20 to 40 minutes. The more rounds you complete, the more calories burned. Always make sure to warm-up for at least 3 to 5 minutes prior to working out.

Warm-up at the beginning of your workout and maintain proper form, including a solid core, at all times. Make sure to listen to your body; if you feel faint or experience shortness of breath or faster than normal heart rate, stop exercising.

Round 1

  1. Squats: 20 reps
  2. Push-Ups: 20 reps
  3. Lunges: 10 each leg
  4. Planks: 45 to 60 seconds
  5. Plank Jacks: 30 reps
  6. Jumping Jacks: 30 reps
  7. Cardio blast: 3 minutes of invisible jump rope, jog in place, high knees or mountain climbers
  8. Rest: 30 seconds

Round 2

  1. Squats: 15 reps
  2. Push-Ups: 15 reps
  3. Lunges: 15 reps
  4. Planks: 30 to 60 seconds
  5. Plank Jacks: 30 reps
  6. Jumping Jacks: 30 reps
  7. Cardio blast: 3 minutes of invisible jump rope, jog in place, high knees, or mountain climbers 
  8. Rest: 30 seconds

Round 3

  1. Squats: 10 reps
  2. Push-Ups: 10 reps
  3. Lunges: 15 reps
  4. Planks: 30-60 seconds
  5. Plank Jacks: 30 reps
  6. Jumping Jacks: 30 reps
  7. Cardio blast: 3 minutes of invisible jump rope, jog in place, high knees or mountain climbers 
  8. Rest: 30 seconds
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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

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