The Best At Home Workouts To Increase Weight Loss

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Exercise is an essential part of your weight loss journey. But we get it, going to a gym can be intimidating. Even the thought of going, especially for the first time, can be daunting. Nobody likes being the new kid and trying to figure out the culture and how things work. Then there’s the question of what you’ll do when you get there. How do you work the machines? What kind of exercises are best for you? And how do you get the most out of your workouts?

There are definitely benefits to going to a gym, hiring a personal trainer, or enrolling in a fitness program, and if you can make those work for you, go for it! But we get that may not be an option for everyone. Whether it’s the cost, time, or a desire to keep your workouts more private, we understand. Even if you do have a gym membership, some days it’s hard to make it work with your schedule. That’s where at-home workouts come in. It’s possible to do basic home exercises that get your heart pumping and help you burn calories and improve your overall fitness and health.

How Do I Start Working Out At Home?

How do you get started with at-home workouts? In the illustrious words of Yoda, “Do or do not. There is no try.” In other words, you just do it. A lot of the roadblocks we face around doing exercise at home for weight loss are created in our own minds. We psych ourselves out and make excuses as to why we can’t work out when the reality is we can. Getting started is the hardest part.

A little bit later we will point you in the direction of some free online workouts to try, but first, let’s clear up a common misconception about at-home workouts—you don’t need to buy a bunch of equipment or have access to a home gym to start exercising at home. There are plenty of options for working out at home without equipment, or with very little equipment. When there was a shortage of dumbbells and other workout equipment in 2020, at a time when working out at home was basically the only option, people got creative and used water bottles, laundry detergent jugs, canned food, and lots of other household items as weights. There are also plenty of bodyweight exercises you can do at home that don’t require any equipment at all. All you need is a little bit of space to move around in, a desire to make it happen, and an exercise mat (you can use a beach towel if you don’t have a mat), some water, and maybe a towel to wipe your face if things get sweaty.

Does Working Out At Home Really Work?

People think you need a fancy training program or special equipment in order to exercise to burn fat. Not true. So if you’re one of the doubters who asks, “Does working out at home really work?” the answer is yes! At-home workouts can get your heart rate up, burn calories, and build muscle. The key is finding a good routine that you will stick to and give your best effort.

Tips For Working Out At Home

To get the most from your at-home workouts, we’ve put together some at-home workout tips:

Schedule It

One benefit of going to a workout class at the gym is that you put it on your schedule and commit to it. That makes it harder to back out (at least without having to pay a cancellation fee). When you work out at home, it’s easier to put it off. Saying things like, “I’ll workout when…” can lead to an endless array of excuses, and ultimately no workout. Schedule your workout into your day in the same way you would an appointment, and then stick with it. Don’t wait until you want to work out. Just start and you’ll be glad you did when it’s over.

Be Consistent

This goes hand in hand with the scheduling. Working out sporadically won’t get you the weight loss results you’re looking for. Make time to move every day. That doesn’t mean every day has to be an intense workout, but each day should include some form of movement. Then make sure you do something more intense 3-4 days a week. This type of consistency will help you build muscle, burn more calories, and burn fat.

Mix It Up

Doing the same workout day after day isn’t just boring, it’s not good for your body. It’s good to rotate the muscle groups you’re working to give your body a chance to heal and recover in between workouts. If you focus on arms one day, try doing a lower body workout the next. Shaking things up will also keep your workout routine interesting.

Just Keep Moving

When you’re trying to follow a workout video, it’s easy to get discouraged when you can’t do the moves exactly as the instructor is doing them, or at their speed. That’s ok. Keep in mind that you’re watching fitness professionals. In other words, their job is to work out. Most of us aren’t at that level. Just keep moving and give your best effort.

Be Accountable

What motivates you? Do you need a reward to work towards? Perhaps you need a workout buddy or an accountability partner. Figure out what things will help you on track, and make arrangements so you will be held accountable. It can be as simple as texting a friend to tell them you got your daily movement in for the day. You’ll be more successful if you’re not going it alone.

Our Favorite YouTube At-Home Workouts

An important thing to remember as you venture into the world of working out at home with YouTube as your coach is that the videos generally demonstrate the ideal scenario. You may not have the range of motion or stamina to do the full workout exactly as the coach is doing it—and that’s ok! If you listen carefully, most instructors will offer up options for moves you can do if you are unable to complete the movement as shown.

World’s Fastest Workout:

This workout is only four minutes long, but don’t let that fool you. It’s tough and effective. The first time I tried it, I couldn’t make it to the end without taking a breather. A friend of mine made fun of me for that...until she tried it herself. The workout uses a Tabata style—which is 20 seconds of work, followed by 10 seconds of rest, repeated throughout the four minutes. This is a great workout to add to your day when you have a few minutes to spare, or need a little extra burst of energy. Don’t worry if you have to take some extra rest your first few times through. You’ll be a pro in no time.


HIIT Home Workout for Beginners:

What’s HIIT, you ask? It stands for High-Intensity Interval Training and it means you work hard for short bursts, followed by rest or lower intensity work. Don’t be fooled, this beginner workout is still challenging. The coach in this HIIT video does a great job of demonstrating each move, so you’re clear on what you’re supposed to do next.


Complete Beginners Yoga for Weight Loss - How to Boost Metabolism 20 Minute Workout:

A workout doesn’t have to be full of fast movements to aid in weight loss. This beginner yoga workout is a prime example of that. It features slow and controlled moves that focus on breathing and movement but still manages to boost your metabolism and aid in weight loss.


Orangetheory Fitness at Home:

You may have heard of Orangetheory Fitness before. It is a group fitness gym that started in Florida and has since made its way around the world. Similar to a HIIT workout, Orangetheory utilizes heart-rate-based interval training that is designed to get your heart rate up, and then give you periods of recovery. This method actually allows you to continue burning calories for up to 24 hours after your workout is done. In 2020 they started posting at-home workouts that use little or no equipment. Their catalog now includes hundreds of unique workouts to choose from.


30 Minute Low Impact Workout:

We love a workout that includes more people than just the instructor because the other people are usually demonstrating modified moves. Such is the case in this low impact workout video. You can mimic the instructor, or take a cue from one of the other demonstrators. Before you start, you should know that a low-impact workout doesn’t = an easy workout. Rather, the “low impact” is referring to the stress and strain on your joints. That means there will be a minimal amount of jumping and other such moves.


Gentle Pilates - 15 Minute Pilates for Beginners Workout!:

Pilates is a form of fitness that focuses on low-impact exercises that strengthen muscles and improve postural alignment. In a typical Pilates class, you use a machine called a reformer. This pilates for beginners workout video does away with the machine and gives you a slow and controlled workout you can do at home without any equipment.


30 Minute Arms and Abs:

We love the countdown clock on this arms and abs video, so you can see exactly how far you have left. The instructor does a great job of calling out optional moves for this workout, while one of the demonstrators shows the options. We also appreciate the extended stretching time that’s included in this workout. Stretching is an important part of working out that is often glossed over.


1 Mile Walk:

If you don’t have a treadmill, and can’t get outside, don’t worry. This one-mile indoor walk will get you moving in your living room. It utilizes a lot of different movements while walking it out. This walk is no stroll in the park, but it’s a high-energy workout that will keep you moving and engaged the whole time. And if you like this workout, you can check out one of their other workouts on the Walk At Home YouTube Channel.


Low Impact High Intensity Cardio (for seniors and ALL starters):

This low impact high intensity workout proves you’re never too old to get moving. As the coach says, it was designed for seniors, but can be challenging for people of all ages. The modifications are great, and even include options to do the workout from a chair if you’re unable to stand through the whole thing. We also love this 30 Minute Fat Burning Home Workout for Beginners by the same instructor.


Beginner Beach Body with Kristin Andrus:

Kristin is a mom with a passion for fitness who started filming her daily fitness routine. You’ll catch her filming her workouts in her bedroom, home gym, in a hotel room, on the beach, or wherever she is. You’ll even see an occasional cameo by one of her six young kids. She’s real and relatable, and you can catch all of her workouts on her YouTube channel.


10-Minute All-Levels Bodyweight Cardio and Toning Circuit Workout:

Only have a few minutes to get a workout in? This 10-minute burner is great when you don’t have a lot of time, but still want to get moving.


Plus Size/Beginner Workout/Low Impact/No Equipment (under 10 minutes):

If you think you can’t work out because you weigh too much, think again. This plus size workout proves you can get moving no matter your size. While this at-home workout is less than 10 minutes, we love the instructor’s suggestion to do it a few times throughout the day. Who says you have to do your workout in one long block? Burning calories is still burning calories.


Overweight Beginner Low Impact Home Workout with Joanna Soh (Burn 300Cals under 20mins):

Burn 300 calories in under 20 minutes? That’s exactly what this overweight beginner low impact home workout is designed to do. This instructor gives great demonstrations and cues throughout the video as she encourages everyone to work out, no matter their size. She also has some great workout plans that include full body exercises at home.

If you don’t have a lot of time, try working these 3 exercises into your day. You can even work them into your TV watching time. Every time there’s a commercial break, get up and do a set number of one of the exercises. It’s a great way to work a little fitness into your spare time.

If there’s ever a day when you can’t follow along with a YouTube workout, then you can give this 15-minute workout a try. It may be short, but it will get your heart pumping.

All of these at-home workouts will help you achieve your weight loss goals. If you’d like additional help with weight loss, try the 8-Day Jumpstart—a weight loss system designed to help reset your body and prepare it to lose weight in just eight days. To learn more, contact a Xyngular distributor, call our Member Service team at 1-801-756-8808, or log in to your Xyngular account to order your 8-Day Jumpstart.*

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

*Lose up to 15 pounds in 8 days. Lose an additional 1-2 pounds or more each week following the 8-day jump start. Results are not guaranteed and can vary.

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