17 Weight Loss Workout for Women; Lose Weight at Home

Last Updated on May 8th, 2022

Losing weight is something every overweight person wants to do on priority. Looking good is one of the reason to find ways for weight loss, but everyone wants to lose weight, also to stay healthy and keep diseases at bay. There are many ways for that. Weight loss workout, diet plan to reduce weight and yoga for maintaining proper balanced weight are some of the known ways. Workout for women here is specially designed to help them lose weight faster. So let’s get started with the best home workout exercises to get rid of the excess body fat. 

The process of losing weight is not the same for every woman. The weight loss process mainly depends upon your age, lifestyle, medical history, workout type, etc. Some women might take longer than other women in losing weight. 

However, it doesn’t mean you can’t lose weight. A proper weight loss workout and regular exercise sessions will lead you towards slimness

weight loss workout for women
weight loss workout for women

How to Lose Weight?

There is a simple fundamental that works behind the process of losing weight. It is that the number of calories you burn should be more than the number of calories you intake.

It might get arduous and irritating for you if you workout with the sole aim to lose weight. You should consider exercise as a part of your day.

Once you make working out a lifestyle, you’ll start seeing tremendous changes in your body weight. Keep yourself motivated as the process is a long one.


Workout at Home

Many women think they need to join gyms to lose weight. It isn’t true! It is possible to lose weight at home. You can do exercises at home and make yourself a perfect workout chart. 

Most workouts are free from equipment and can be easily done at home. If you are a beginner then working out at home is a great kick start for your life. Even the most advanced exercises can be done at home without any hassles.

As COVID-19 lockdown had shut most gyms, it became essential for everyone to work out at their home itself. 

We have collected 17 easy workouts that you can perform at your home without any gym equipment.


Lifestyle Changes

weight loss tips workout for women
weight loss tips workout for women

Along with the practice of regular exercise, your body requires certain lifestyle changes to lose weight. These lifestyle changes accompanied by regular workouts will help you shed those extra kilos by burning fat.

  • Cut down the refined carbs. Foods like this spike blood sugar levels by increasing hunger that increases weight. Limiting refined carbs like bread, pasta, etc will be a help.
  • Opt for healthier food options. You can eat whole-grain products like quinoa, brown rice, barley, and others.
  • Drink more water. While you work out extensively your body gets dehydrated by excess sweating. It is very essential to drink more water if you are working out daily.
  • Increase your protein intake. Protein foods like meat, poultry, eggs, legumes are a crucial part of a healthy diet. 
  • Your sleep routine should be fixed. A regular sleep pattern maintains the body’s metabolism. Getting enough sleep is very crucial to lose weight.
  • Add more fibers to your diet. It helps in emptying the stomach and losing weight. Fruits, vegetables, and legumes are great sources of fiber.
  • You have to be more mindful while eating your meals. Cutting the unwanted intake of junk food is required to lose weight quickly.
  • Try not to follow a specific diet or going dieting. You should keep your diet healthy and wholesome if you are working out.


effective ways to lose weight fast
effective ways to lose weight fast

These lifestyle changes won’t affect much but will throw a great impact on your workout. You’ll see the results of weight-loss at a faster pace by following these tips.

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17 Weight Loss Workout for Women


  1. Burpees 

Burpees focus on the complete body. They aim to build muscle strength and endurance. Both your upper body and lower body get stronger. It is a great weight loss workout and is known to burn fat. A burpee burns more than 50% fat than any other exercise.

how to do burpees, fitness exercises
how to do burpees, fitness exercises

How to do it?

  • To do a burpee, stand straight with your feet hip-distance apart.
  • Keep your arms by sides.
  • Now, slowly fold forward at the waist while bending your knees until you place your palms on the mat flat.
  • You can either hop or step back to form a plank.
  • Now, jump your feet forward, rise, and stand in the starting position again.
  • You can perform ten burpees in one set.


  1. Jumping Jacks

Jumping Jacks is a very basic exercise to warm-up the body. Most people don’t know, but it is efficient in helping weight loss. Jumping Jack gives flexibility and increases stamina.


How to do it?

  • Firstly, stand at the center of the mat.
  • Keep your feet together and arms at the sides.
  • While jumping set your feet shoulder-width apart and stretch arms overhead.
  • Reverse the positions now. 
  • You can start your workout session with this exercise.
  • Perform 10-15 reps in one set.


  1. Skipping Ropes

Jumping rope is one of the best home workouts that can be performed without supervision. Skipping rope can burn 200 to 300 calories in just 15 minutes. Skipping rope helps in faster weight loss around your abs. It also increases bone strength and balance.

rope jumping exercise benefits and workout
rope jumping exercise benefits and workout

How to do it?

  • To perform jumping ropes, you’ll need a skipping rope.
  • It is best to wear lightweight sports shoes for this exercise.
  • Choose a place with at least nothing around a 10-meter radius. (skipping rope can break things)
  • Keep the rope behind you and hold its handles on your sides.
  • Stand straight and bring the rope in front of you.
  • Now, as the rope completes a circle and reaches your feet, make a jump, and repeat the process.
  • You can skip rope for 10-12 minutes.


  1. Brisk Walk

Brisk walking is an exercise that almost all women can do daily. It requires no equipment, no guidance, and no special poses. A daily 20-minute brisk walk is the way to burn calories and reduce health risks. You can add a step count to see your number of steps.

How to do it?

  • Before you go for a brisk walk, perform some light exercises to warm up and prepare the body. Simple stretching can work.
  • While brisk walking, your posture plays a critical role. The correct posture will let you set the right pace. Keep your back straight, eyes forward, butt tucked inside, and your chin parallels to the path. It will help you maintain speed.
  • Start at a lower speed and then increase your pace with each round.
  • Take a brisk walk daily for 15-20 minutes and then relax for 3-5 minutes.


  1. Mountain Climbing Exercise

Mountain climbing is a great workout for people who wish to lose weight. With this particular exercise you can lose more than 10 calories per minute of mountain climbers. You don’t need a mountain around to perform this workout. You just have to mimic a mountain that exists. It burns the undesirable belly fat.

mountain climber workout technique
mountain climber workout technique

How to do it?

  • To start with, get into a plank position. Distribute your weight between your hands and toes.
  • Keep your hand’s shoulder feet apart and back flat with your head aligned.
  • Now, pull your right knee towards your chest as far as you can.
  • Now do the same with your other leg by pulling one knee out and bringing another knee in.
  • Practice alternate inhaling and exhaling with it.
  • Do this exercise as long as you can.


  1. Crunches

Crunches are a traditional form of exercise. Many people have been doing crunches for stronger abs. It is a great workout for a flatter belly by burning those extra kilos. Crunches strengthen the core of your lower back muscles. It is a convenient workout for a fitter body.

crunches bikini body workout
crunches bikini body workout

How to do it?

  • Lie flat on your back on the mat.
  • Bend your knees and put your feet flat on the floor.
  • Keep the feet apart. And hands at the base of your head.
  • Your elbows should point outside.
  • Slowly raise your head and shoulder from the mat.
  • Go back to the original position and repeat.
  • You can perform 5-10 crunches in one set.


  1. Seated Rotation

Seated Rotation is a great workout to shred belly fat. It is easy to perform and requires no extensive training. Seated rotation helps in weight loss by burning calories and improves stamina. It can be performed by women of any age.

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How to do it?

  • Sit comfortably on a mat. Lean your upper body back.
  • Lift your legs and bend them at a 90-degree angle.
  • Bend your arms, clasp your hands, and keep the elbows wide.
  • Rotate your torso towards the right side so that the right elbow hovers off the mat.
  • Now, keep your lower half still and rotate your upper body to the left side.
  • Return to your original position and repeat.
  • Repeat the exercise for 10 reps.


  1. Reverse Crunches

Reverse crunches, as the name suggests are the opposite of regular crunches. It has all the benefits of a regular crunch workout. It helps burn calories and lose weight. The workout is perfect if you are looking for an exercise that you can do at home without any equipment.

reverse crunches for workout abs
reverse crunches for workout abs

How to do it?

  • Firstly, start lying on your back slowly.
  • Keep your hands by the sides flat on the mat.
  • Lift your feet off the ground at an angle of 45 degrees while pointing your toes upwards.
  • Push down towards your arms and pull your knees towards your chest.
  • Do this until your hips are off the mat.
  • Return to the starting position, and your one rep is complete.
  • You can perform 10 reps of this workout.


  1. Workout “V-Up”

V-Up is yet another convenient and effective weight loss workout to be done at home. V-up specifically works on the abdominal regions of the body and helps lose belly weight quickly. Workout like V-Ups can burn more than three calories per minute if done at a moderate pace, whereas it can burn nine calories per minute at a fast pace.


How to do it?

  • Start by lying flat on your back over the mat.
  • Extend your arms by the side of your body on the mat.
  • Lift your upper body, arms, and legs, and bring the balance on your tailbone by forming a “V” shape.
  • Bring your body back to the ground.
  • You can perform this exercise for 1-2 minutes.


  1. Forward Lunge

Lunges are being used for a long time as a part of almost all kinds of workouts. They are effective in boosting metabolism and faster burning of calories. Forward lunges help in weight loss and remove the excess fat. It also helps in maintaining the shape and strength of the body.

lunges best way for building leg muscles
lunges best way for building leg muscles

How to do it?

  • Stand tall with your feet hip-width apart.
  • Place your hands on the hips, or you can hold weights if available.
  • Now take your right leg forward with your spine straight.
  • Form a 90 degrees angle between the front and back leg.
  • Hold or sometimes and then step the right leg to the previous position.
  • Repeat the same with the left leg.
  • You can perform 10 reps of forwarding lunges in one go.


  1. Workout Squats

Squats are another easy exercise to be performed at home to lose weight. It strengthens the lower body and core muscles. Squats burn calories and help you reduce weight. Simple Squats have many benefits, but only if done correctly.

squats workout
squats workout

How to do it?

  • Stand tall with your feet hip-width apart.
  • Keep your arms on both sides or clasped in front of the chest.
  • Put your weight on the heels and keep your back straight.
  • Move your hips back and bend knees in front of you and lower into a squat.
  • Keep your thighs parallel to the floor.
  • Keep your knees in line with your toes.
  • Rise back to start after holding for some time.
  • You can repeat the exercise fifteen times in one go.


  1. Double Jump

Double jump is one of the most effective exercises in losing weight. It helps in fat loss by burning calories quickly. It also boosts the muscular endurance of the full body. Double jump burns almost 300-400 calories in 20 minutes.


How to do it?

  • Stand straight with your feet wider than the hip distance.
  • Lower into a deep squat.
  • Now, rise while jumping and land in a forward lunge position with your right leg behind.
  • Hold for one second, and jump back to the squat position, but on the opposite side.
  • Repeat in the other direction.
  • Repeat the exercise for 45 seconds.


  1. Bodyweight Balance

Bodyweight balance is a perfect workout for health and fitness. It burns fat very quickly and initiates a speedy weight loss. Also, it tones the overall body by improving circulation. This workout is beneficial for improving flexibility.

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How to do it?

  • Stand tall with your feet together.
  • Lift your right leg so that the toe taps the floor.
  • Now, bend forward and touch your left knee with your right hand.
  • Your glute should be squeezed and hold for some time.
  • Return to the starting position.
  • You can repeat the pose 10 times on each side.


  1. Tabata Drill

Tabata drill workout is the best workout for losing weight. This workout puts stress on the body and burns more calories in a short period. It also helps in building endurance. The drill is like a warm-up exercise that quickly shreds those extra kilos from your body.


How to do it?

  • You’ll need light dumbbells in your hands.
  • Keep the dumbbells racked at your shoulders with your feet hip-distance apart.
  • Jump your feet out wide and take the dumbbells over your head by stretching your arms completely.
  • Rest for 10 seconds.
  • Now, again stand with feet hip-width apart and dumbbells at chest.
  • This time stretch your arms on alternating sides of the body.
  • Repeat the drill for 8 rounds.


  1. Bicycle Crunches

Bicycle crunches are a perfect exercise as it works on weight, cardio, and ab formation. The people who have a heavy lower belly can benefit from the workout. It burns fat and strengthens the entire core of the body.

best way to do cross crunches for abs
best way to do cross crunches for abs

How to do it?

  • Lie on the ground with your back straight.
  • Bend your knees and lift the calf muscles until they become parallel to the floor.
  • Straight your right leg and bind your hands behind your neck to take support.
  • Your shoulders should be off the floor.
  • Try to touch your left bent knee and opposite elbow.
  • Repeat with left leg and right elbow.
  • Try to alter the positions quickly.
  • Repeat for 2-4 minutes.


  1. Triceps Dips

Triceps Dips is a great weight loss workout exercise that helps you lose extra fat from the triceps. It can be done anywhere, and you do not need any special equipment for performing it. Triceps weight is something everyone wants to reduce. This workout will help you tone your triceps.

bench dips or triceps dips, home fitness workout tips and exercises
bench dips or triceps dips, home fitness workout tips and exercises

How to do it?

  • You will need a chair, sofa, bed, or any other raised surface for support.
  • Sit on the platform you use.
  • Hold the chair beside your hips, keep your fingers outwards and scoot forward and let your hands support your weight on the chair.
  • Keep your butt in the air.
  • Now, bend your elbows and lower your butt towards the ground as low as you can.
  • Straighten up and repeat 20 times.


  1. Yoga for Weight Loss

Other than the regular workouts, you can go for yoga to reduce body weight. Yoga is a very effective form of exercise. A single yoga pose has many benefits. It helps in building and maintaining a healthy body. It also heals the soul.

practice yoga asana for healthy body
practice yoga asana for healthy body

Yoga asanas for weight loss

  • Corpse pose (Bhujanasana)
  • Child Pose (Balasana)
  • Mountain Pose (Tadasana)
  • Sun Salutation (Surya Namaskar)
  • Warrior Pose (Virabhadrasana)
  • Triangle pose (Trikonasana)


Final Thoughts

If you are someone who cannot afford a trainer to guide you through your weight loss journey, then these workouts are just right for you. These seventeen popular, easy, and highly effective exercises guarantee weight loss. They are easy to do, and you can perform them at home daily.

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