"This can be done by burning extra calories through exercise or reducing your intake of calories, but the best way is to use a combination of both methods," said Jim White, RDN, ACSM-certified trainer and owner of Jim White Fitness and Nutrition Studios, in a previous interview with POPSUGAR - hence the importance of combining your exercise routine with a nutritious diet. This is important because, generally speaking, you have to burn more calories than you take in in order to lose weight. Some moves work just about every muscle in your body (like burpees) while others target two or three key muscle groups at once both will typically help you burn more calories than isolated moves like bicep curls and sit-ups.
#At home workout plan without equipment for weight loss full#
(Note that the exercises we have coming up aren't a full workout, but rather a selection of moves you can plug into your routine.)Īhead, check out eight bodyweight exercises that, when done consistently and paired with a healthy diet, can help you reach your weight loss goals. Within each workout, try to complete high reps and sets of each exercise three to five sets of 15 to 20 reps per exercise is a good goal, Sten Stray-Gunderson, MS, an exercise physiologist and trainer at Reach Outcome, said in a previous interview with POPSUGAR. And while lifting weights is typically the recommendation for building muscle, you can also increase your muscle and therefore improve your RMR through bodyweight exercises like the ones ahead.įor bodyweight work specifically, aim to work out three to five days a week. Increasing your RMR means you burn more calories even when you're not exercising. When you gain muscle, you increase your resting metabolic rate (RMR), the number of calories your body needs at rest to perform basic functions (think: breathing) that keep you alive. I know what you're thinking: I'm here to lose weight, not build muscle! Actually, the two go hand in hand. "Also, the more lean muscle you build, the more calories you burn at rest." With more muscle engagement comes more calorie burn," she explained, because you use more energy when you're working more muscles. "They use multiple muscle groups at once. If you're looking to lose weight without equipment, full-body and compound exercises are a great choice, said ACE-certified trainer Jennifer Nagel. No matter how hard you work out, it's important to eat nutritious foods, like vegetables and protein-rich items, to see results. Of course, as you probably know by this point, weight loss has a lot to do with your life outside of exercise, too aspects like sleep and nutrition play key roles in getting after this goal.
We get it: when it comes to weight loss, it feels tough to even get started if you don't have access to a gym, home workout equipment, or even a set of dumbbells.
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