Thu. Jun 13th, 2024

Rockford Health System

What is Weight Loss Exercise Plan at Home? (Sample Workout Program)

6 min read
When was the last time you look yourself in the mirror and complaining about your weight? Maybe you did it recently and repeatedly pondering how to make a weight loss exercise plan at home. Start your program by owning an exercise home gym machine and <a href="" target="_blank" rel="noopener noreferrer">purchase it at
The young woman has a successful weight loss exercise plan.

When was the last time you look yourself in the mirror and complaining about your weight? Maybe you did it recently and repeatedly pondering how to make a weight loss exercise plan at home. Well, thinking about it is the right time to put that thought into actions. But first, you need a workout plan to guide your every day journey. Further, you can also start your program by owning an exercise home gym machine and purchase it at


How to make a workout plan

Creating a weight loss exercise plan at home is the first step to make progress in shaking those unwelcome fats. Here are the following ways to start your healthy journey at home.The pretty woman is exercising at home to stay fit.

  • First, schedule your exercises for the upcoming week on your calendar.
  • Second, if you have to change a day with another exercise, be strategic about it. It would be best to follow the soul of every workout: Strength training, high-intensity cardio, versatility work and stretching, consistent state development.
  • Third, you can check the arranged week of exercises at home tailored to weight loss goals below. Whether you are trying to build muscle or to lose weight, that is totally fine. The workout plan below can be a great guideline.
  • Last, keep in mind that secure, healthy weight loss is a gradual cycle!


Weight loss exercise plan at home


You can start your week by doing total-body strength training. It will not only help you to lose weight but also to build muscle.

  • Do the body-weight squats. You will need to do this for 15reps. To improve this exercise, get low, maintain chest up, and do not release your knees over your toes during the lower-body move.
  • Dumbbell bench press, another activity to build muscle. Do this for 12 reps. Place yourself, so your head, back, and butt are all on the bench, your feet level on the ground.
  • Do the dumbbell row for 12 reps every side. In case you do not have a bench accessible, attempt a bent-over row.
  • To do lying isometric y, hold for 30 seconds. You can save your legs on the floor for this one if that feels more comfortable.
  • Perform the box step-ups for 15 reps each leg. Substitute between your right and left leg, and for an additional challenge, srike your lifted foot into a lunge as you descend from the crate.
  • To perform the plank exercise, hold for 30 seconds. Ensure you are keeping your core tight.
  • Perform the circuit three times. Rest for 1 minute between each round.



On the second day, you can do the sprint intervals to strengthen and build muscle. Strength training is significant for expanding your basal metabolic rate (BMR); however, the calorie consume result for high-intensity cardio exercises is quicker. This kind of high-intensity interval activity is particularly useful because after skyrocketing your heart rate a few times during an exercise, your body utilizes more energy to get your body back to a resting state.

You can do the simple, yet a little challenging, sprint interval exercise on almost any cardio equipment. No worries if you cannot do it with the treadmill. Sometimes, you can likewise utilize an indoor cycling bike, elliptical, and rowing machine. To perform sprint interval workout, refer to the following:

  • Full-out sprint for 30 seconds.
  • Moderate pace jog for 60 seconds
  • Repeat this cycle for 12 times.


On the third day, start your foam Rolling plus 12,000 steps. The expert explained that your body needs to recuperate after two days of intensity. However, sitting around and doing nothing is not an ideal to improve your routine workout. Foam rolling and stretching will boost your flexibility and help to increase the quality of your exercises because excellent mobility will permit you to accomplish full scope of motion in the moves. Performing these activities with a greater range of movement will drive your body to apply more energy, and the more energy you use, the more calories you consume. A greater scope of movement implies you will have the option to squat deeper and lunge lower while utilizing the right form. When the correct muscle fibers are firing, you will get more out of each activity.

Now pair that flexibility work with some strolling. Walking is a low-impact activity that expands blood circulation and will help speed recuperation. Using more energy than you intake will improve weight loss. Thus, break out the movement tracker or download an app on your mobile phone around and intend to get strong 12,000 steps in a little more than the ordinarily cited 10,000 steps.



On the fourth day of the week, do the total-body strength training the same workout you did on Monday.



On the fifth day of the week, do a high-intensity group fitness class. You can use an app or watch a video to keep up with high-intensity exercises whenever going to the fitness club is not possible. Having a workout plan is significant for proficiently moving toward your objectives, where you can get the opportunity to blend it up, so you do not get bored.



On Saturday, do the same exercise you did on Monday and Thursday, which is the total-body strength training.



On the last day of the week, free your mind and get some rest. Remember that your body needs to rest, as well. To have an idea, you do not build muscle while working them. In fact, you build muscle when you are breaking down muscle fibers through strength training. That is the reason it is critical to build in rest and recovery time, so they get an opportunity to fix themselves a little stronger than previously.


Home Gym Equipment

Fitness equipment will also help you to lose weight. Here are some of the home gym equipment for your weight loss workout plan.

Treadmills with incline

The woman has a regular workout on the treadmill.Running or even walking is one of the best all-around workouts you can perform. You could glide on those tennis shoes and go for a run outside. However, that is not usually possible.

Hence, having a treadmill at home can be probably the best investments you can make in yourself and your health. Start walking for an hour at a movement of a 12-minute mile can consume around 600 calories. Also, all of the other health advantages that come with running. Except if you plan on performing intense running, most calories on a treadmill are consumed when you run or walk at an incline.


Stationary Bicycle

It is a truly incredible idea, but while indoor cycling is an incredible cardio exercise that also builds your quads and glutes, it is not quite as efficient as some of the other workout machine. The explanation behind that is because it is not an all-body exercise. This machine is primarily working out the lower part of your body. As a matter of fact, if you have some unacceptable stance on the bike, you may even hurt your back. So, it would be best to make sure you have the right posture. However, in case you need to generally concentrate on toning your lower body during your home activities, indoor cycling is an incredible exercise. Indoor cycling, particularly cycling on recumbent bikes can likewise be an incredible home gym equipment for weight loss for those people who are injured.



This piece of equipment allows you to get in an incredible all-body cardio exercise in the convenience of your home. Working out on an elliptical will particularly emphasis on consuming fat on your lower body, incredible for losing weight as it is where the vast majority of us keep fat first. While you are can crush exercise and consume calories rapidly on an elliptical, the activity itself is simple on your body and joints. In general, the danger of injury on elliptical is close to 0. So, this machine is an incredible option for people who are looking to lose weight with minimal injury hazard.

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