Strengthen, tone, and feel good with these at-home workout plans for weight loss! These fat-burning workout routines guide you through getting fit at home with minimal, or no equipment. Learn how often to work out, how to use the workout plans, and the keys you’re missing to lose weight and tone up at home.
Are you looking to slim down? Tone your muscles? Lose weight?
Do you struggle to figure out exactly what you should be doing to achieve your goals?
Use these at-home workout plans to help (in addition to these follow these 6 hacks for weight loss for moms).
With over thirty fat-burning workout routines to choose from, you’ll always have a workout plan to achieve your goals.
Healthy Weight Loss 101
Before moving into the specifics of the home workout plans for weight loss, it’s important to understand the basics.
There is no “best exercise” to reduce fat.
There’s no magic pill to shred belly fat either.
Fat loss is a multifacet approach and it’s impossible to guarantee how much or how little you may lose in a specific amount of time (thirty-day programs are not specific!).
Likewise, you cannot target a specific area for weight loss (even with healthy eating).
It’s easy to cut all carbohydrates for a two-week period and see rapid weight loss.
But from a long-term perspective, it takes more. You need to focus on the big pillars of losing weight (learn more about what to focus on for weight loss):
- Exercise
- Daily movement
- Nutrition (healthy eating is key!)
- Stress
- Sleep
Most of these are things I constantly reiterate as a Certified Strength & Conditioning Coach.
If you want to see great results on a weight loss workout plan you’ll need to stay 100% consistent with your workouts and do your best to follow the additional tips.
What Every Weight Loss Workout Plan Should Include
Regardless is your goals are weight loss, to build muscle, or maintenance. Any at-home, workout routine should have some form of:
- Warm-up drills
- Strength training (learn how to get started with resistance training)
- Cardiovascular work (no, you don’t need to be a runner!)
- Flexibility & mobility work (either post-workout or on a rest day)
Now, you don’t need to have strength training and cardio exercises in the same weight loss workout plan but they do need to be in the same plan for a well-rounded approach.
And of course, for an at-home workout plan for weight loss, consistency is key! If you only show up to half your workouts, you’ll see poor results.
How Often To Workout Using At Home Workout Plans For Weight Loss
A good rule of thumb is making sure to work out 3-4 times per week (check out this 4 day workout routine).
If you can get into that habit, you’ll be well set up! These fat-burning workout routines are all pretty quick in duration, so there’s no reason not to be able to get them in.
Make yourself a plan of when you’re working out and stick to it. Map out your weight loss workouts and get them in.
Home Workout Tips
The best workout plan in the world won't get you to your goals unless you actually do it. And though home workouts are easier, you still need to put in an effort.
- bodyweight exercises can be great for weight loss (learn more about how to use bodyweight training for your goals) but setting up with one or two of the best pieces of home gym equipment is something to think about.
- Carve out a space in your house. Yes, it's helpful to be able to work out anywhere. But, having a designated space to go to where you have all of your stuff gets you in the right mindset (though living room workouts are a totally easy way to rock it!).
- Make a workout calendar and stick to it. Map out your workouts days, which workout program you're using, and have your stuff ready. Set up for success in your fitness journey.
Create a stronger, healthier you with minimal space and money! Check out the 4 best home workout equipment to rock your at-home fitness journey.
Warm-Ups For The Fat Burning Workout Routines
You’ll want to perform some sort of warm-up before you dive into a workout.
If you’re not lifting super heavy, this doesn’t need to be too intense. But you should get the blood moving. Learn more about how to warm up and why it’s crucial.
Below are a few five-minute warm-ups you can use before your sessions: Most of the warm ups use no equipment exercises to get the job done but there are a few with bands.
25 At Home Workout Plans For Weight Loss
The below plans are a variety of home workout programs you can use to lose weight. They vary in duration, intensity, and equipment.
They're also a blend of at-home strength training workouts and cardio workouts.
There's more to at-home workouts than just push-ups and squats. Each workout plan uses a variety of exercises to maximize weight loss.
You also have the option to chose lower body, upper body, or total-body workouts. Try not to do back to back total body workouts when possible.
What to do: scroll through and choose 8 workouts you can do based on your ability and equipment. Ideally most are strength training workouts with a cardio workout thrown in weekly.
Perform four at home workouts one week (ensuring you have a rest day in between or as needed) and then four workouts the next week.
Alternate every other week for 6-7 weeks and then choose new workouts!
Aim to get faster, better, and stronger in the exercises given, not just to “sweat it out”.
Need a done-for-you approach?
Check out my 6-week fat loss program which gives you the exact workouts you need to lose weight at home.
It’s a combination of strength training + cardiovascular exercises and is a sure-fire way to start you on your weight loss journey.
Weight Loss Workouts For Beginners
If you’re brand new to working out, learn how to get started. You should still opt for working out 3-4x per week but choose workouts that don’t include plyometrics (jumping) and are a bit slower-paced so that you can really nail down form.
Below are a variety of workouts that range from full-body routines or splits like upper body and lower body. Likewise, some are listed as beginners and others advanced.
Choose what's best suited to where you are now and scale up.
Note: all routines contain workout videos so you know exactly what you're doing.
Dumbbell Workouts At Home
A roundup of home workouts geared toward weight loss that use a set of dumbbells or just one dumbbell.
No Equipment Workouts For Weight Loss
These weight loss workout plans use just bodyweight exercises to get you to your goals. Bodyweight training can target all muscle groups and is a great way to get in a workout.. anywhere!
Workout Routines With Bands
Use any of these workout routines to add some low-impact resistance to your weight loss workouts! These workout plans require strength bands or mini loops and will surely get your heart rate up!
Strength Training For WeightLoss
One thing many people underestimate when they want to burn fat is strength training!
While cardiovascular exercises will burn calories at the moment, strength training for a longer duration will result in your body burning calories when you’re not moving.
So, instead of being cardio-based, this workout plan also focuses on getting you STRONG uses a variety of compound movements (learn more about the five big movements moms should master)
Cardio For Weight Loss
When people want to burn fat they begin a strict cardio program or they focus on a lot of plyometric exercises (think jump squats, burpees, etc).
The belief that “you need to work out until you puke or you’re not doing it right” is strong.
It is also wrong.
Cardio definitely has its place and is an asset in fat loss. But it’s not the fastest way to lose weight nor is it the best way to hold onto that weight loss long term.
As for high-intensity exercises and plyometrics, if you don’t have a base foundation of strength, you’re far more prone to injury.
Don’t think you NEED to add jump squats, sprints, and high knees into your program to see results.
You don’t.
Ditch the All-or-Nothing Trap
The Kickstart & Thrive Bundle is where busy moms keep things simple with quick, strength-building workouts you can actually fit into your day, plus protein-packed snacks that give you energy and taste like dessert but don't add extra time in the kitchen.
Other Fitness Tips You’ll Find Helpful
- How to reduce back pain
- Benefits of strong glutes
- Strong glutes during pregnancy
- Glute workout finishers
- Glute exercises for pregnancy
- Follow along home workouts
- Strength training for beginners
- How to maintain fitness motivation without weight loss as the goal
- Fitness tips for moms
- Everything you need to know about home workouts
Frequently Asked Questions About At Home Weight Loss Workouts
Home workouts are a great way to lose weight when done correctly. Working out at home is normally easier for busy schedules and thus, more people stay consistent with a routine. Before diving in, make sure you have a weight loss workout plan to follow so that you’re not guessing when it comes to your results.
There is no one exercise that burns fat. In fact, fat loss requires a well-rounded approach. However, you’ll see the best results from using exercises that target more than one muscle group and progressing them over a period of time. Exercises like squats, hip hinges, rows, and presses will burn the most fat.
Amrit Jain says
This blog post on 25+ fat-burning at-home workout plans for busy moms is a lifesaver! As a busy mom myself, I often struggle to find time for exercise. This comprehensive list of workouts offers a variety of options to suit any schedule or fitness level. I love how the exercises are specifically designed for burning fat and can be done without any special equipment. The clear instructions and suggested modifications make it easy to follow along. Thank you for providing such a valuable resource for busy moms who want to prioritize their health and fitness!
fitasamamabear says
Thank you for such a positive comment!