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The Best At-Home Weight-Loss Exercises

author image Jesica Salyer
Jesica Salyer graduated from Midwestern State University with a Bachelor of Science in kinesiology. She has 10 years of experience in volleyball mentoring, four years working in fitness training and coordination, and experience playing collegiate volleyball for Rutgers University. She also created and co-founded Further Faster Forever, a community created to encourage active individuals to challenge themselves.
The Best At-Home Weight-Loss Exercises
A man runs up the stairs at home. Photo Credit: Ciaran Griffin/Stockbyte/Getty Images

When losing weight, effective dietary changes will significantly help you, as will physical activity involving cardiovascular exercises and resistance training. Fortunately, you don't have to head to the gym to get in your daily workout, because your house likely has several items that you can use for effective weight-loss exercises.

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Sofa Tricep Push-Ups

The edge atop of the seat back of your couch is a perfect, sturdy platform to use when doing tricep pushups. Simply grip your hands on it and push your body weight up from there, keeping your elbows close to your body. Tricep pushups target the chest, shoulders, arms and back. Practice good form by keeping your buttocks in line with your shoulders and feet. Do 10 to 15 repetitions four to five times a week to accelerate weight loss.

Running Stairs

Stair running is a fantastic way to shed pounds. Running stairs provides cardiovascular, strength and weight loss benefits. If you do not have stairs in your house, use a slanted driveway or simply run in place. Run the full case of stairs for two minutes and then take a break. Repeat this three times. Remember to keep your arms pumping and your knees high. You should feel a tightness throughout your thighs, glutes and calves. Completing this workout five times a week will help you shed fat.

Body Bridge

The body bridge targets your abdominals, glutes, quadriceps, hamstrings and lower back. To do this move, lie with your back flat on the ground and your legs bent, with your feet flat on the ground. Push your glutes upwards by driving your weight down through your heels. Your knees, stomach and shoulders should be in line with each other at this point. Relax your legs and let your buttocks come back down to the ground. That is one repetition. Complete three sets of 15 to 20 repetitions at least five times a week.

Body Weight Squats

You can perform body weight squats virtually anywhere you can stand. The living room, kitchen or bedroom are all suitable places. You will be working your quadriceps, hamstrings and glutes. Make sure you keep your knees over your toes and do not let them to go farther forward than that. Otherwise, you will welcome knee injuries. Sink your glutes down until your thighs are parallel to the ground. From this position, push your weight down through your heels. Aim to do three sets of 15 to 20 repetitions at least four times a week.

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