20 Best At-Home Workouts to Lose Weight (No Equipment Needed)

You don’t need an expensive gym membership, fancy machines, or a personal trainer to start losing weight. In fact, some of the best fat-burning workouts you can do are completely free and can be done right in your living room. Whether you’re a busy parent, a student with a packed schedule, or just someone who prefers to work out in privacy, at-home workouts are a powerful tool to help you lose weight, get stronger, and feel better overall.

In this article, we’ll walk you through 20 at-home workouts that are simple, effective, and require no equipment. These exercises can help you burn calories, build muscle, and improve your health without stepping outside your front door.

Why At-Home Workouts Work for Weight Loss

The key to losing weight is creating a calorie deficit—that means burning more calories than you consume. At-home workouts help you do that by increasing your heart rate, boosting your metabolism, and building muscle, all of which help your body burn more calories even when you’re not exercising.

And because they’re convenient, you’re more likely to stick with them. Consistency matters more than intensity. You don’t have to crush yourself with a two-hour workout every day. Just showing up and moving your body regularly makes a huge difference.

Another benefit of at-home workouts? You can do them at your own pace. Whether you're a total beginner or someone who's getting back into fitness after a break, these workouts can be adjusted to match your current level.

How Often Should You Work Out to Lose Weight?

There’s no one-size-fits-all answer here, but a good general goal is to move your body at least 4 to 5 days a week. You can mix things up with different types of workouts: cardio, strength training, and high-intensity interval training (HIIT). It’s also important to give your body time to rest and recover, so be sure to include rest days or active recovery days (like light walking or stretching).

If you're just starting out, try doing a workout every other day. As you build strength and endurance, you can increase your frequency.

20 At-Home Workouts to Lose Weight

Now let’s dive into the workouts themselves. These can all be done without any special equipment. Just wear comfortable clothes, give yourself a little space, and let’s get started.

Cardio to Burn Calories Fast

1. High Knees

This is a simple cardio move that gets your heart pumping fast. Just stand in place and jog while lifting your knees as high as possible. Swing your arms as you go to keep your whole body engaged.

How-To: Stand tall and run in place, lifting your knees as high as possible, ideally to hip height. Pump your arms to match your pace.

Modification: Slow down the pace and lift one knee at a time for a lower-impact version.

Muscles Targeted: Quads, calves, glutes, core.

Common Mistakes: Letting your knees stay low, leaning backward, or not engaging the core.

Standard: 30 seconds – 3 sets

Why it works: It’s great for burning calories quickly and warming up your body.

2. Jumping Jacks

You probably did these in gym class, and there's a reason they’re still around. Jumping jacks are an effective full-body exercise that combines cardio and coordination.

How-To: Start with your feet together and arms at your sides. Jump your feet apart while raising your arms overhead, then return to the starting position.

Modification: Step side to side instead of jumping.

Muscles Targeted: Calves, shoulders, glutes, core.

Common Mistakes: Not fully extending arms or landing heavily.

Standard: 30-60 seconds – 3 sets

Why it works: They increase your heart rate and get your blood flowing fast.

3. Mountain Climbers

Start in a push-up position. Then quickly alternate bringing your knees to your chest, one at a time, as if you're running in place.

How-To: Start in a plank position. Drive one knee toward your chest, then quickly switch legs in a running motion.

Modification: Slow it down to a walking pace for less impact.

Muscles Targeted: Core, shoulders, glutes, quads.

Common Mistakes: Lifting the hips too high or sagging them too low.

Standard: 30 seconds – 3 sets

Why it works: This move targets your core, legs, and upper body while giving you a cardio boost.

4. Burpees

Burpees are a love-hate kind of move. Start standing, drop into a squat, kick your feet back into a plank, do a push-up (optional), jump your feet back in, and jump up. Repeat.

How-To: From a standing position, squat down, place your hands on the floor, jump your feet back into a plank, then jump them forward and explode upward.

Modification: Remove the push-up and jump to reduce intensity.

Muscles Targeted: Full body — chest, core, quads, glutes.

Common Mistakes: Poor squat form or skipping the jump.

Standard: 10-15 reps – 2-3 sets

Why it works: It’s a full-body, fat-blasting move that builds endurance and strength.

5. Jump Rope (Imaginary or Real)

Even if you don’t have a jump rope, you can mimic the motion. Jump in place and move your arms in small circles as if you're swinging a rope.

How-To: Mimic jumping rope by lightly bouncing on your toes and rotating your wrists. A real rope adds intensity.

Modification: March in place or perform alternating foot taps.

Muscles Targeted: Calves, shoulders, core, glutes.

Common Mistakes: Landing too hard or not keeping elbows tucked.

Standard: 1 minute – 3 rounds

Why it works: It’s a high-intensity move that burns serious calories in a short amount of time.

Strength Training & Bodyweight Burners

6. Squats

Stand with your feet shoulder-width apart and lower your body like you're sitting in a chair. Keep your back straight and your knees behind your toes.

How-To: Stand with feet shoulder-width apart. Lower your body as if sitting back into a chair, keeping your chest up and knees over toes.

Modification: Use a chair for support or limit range of motion.

Muscles Targeted: Quads, hamstrings, glutes, core.

Common Mistakes: Letting knees cave inward or heels lift off the ground.

Standard: 12-15 reps – 3 sets

Why it works: Squats build your leg and glute muscles while also engaging your core.

7. Lunges

Step forward with one leg and lower your body until both knees are at about a 90-degree angle. Then push back up and repeat with the other leg.

How-To: Step forward with one foot and lower your body until both knees form 90-degree angles. Push back to start.

Modification: Hold onto a wall or chair for balance.

Muscles Targeted: Quads, hamstrings, glutes.

Common Mistakes: Leaning forward or letting the front knee pass the toes.

Standard: 10-12 reps each leg – 2-3 sets

Why it works: Lunges strengthen your legs, improve balance, and tone your glutes.

8. Push-Ups

Start in a plank position and lower your body until your chest nearly touches the floor, then push back up. Modify by dropping to your knees if needed.

How-To: Start in a plank, hands under shoulders. Lower your body until elbows are at 90 degrees, then push back up.

Modification: Drop to knees or do wall push-ups.

Muscles Targeted: Chest, triceps, shoulders, core.

Common Mistakes: Flaring elbows out or sagging the hips.

Standard: 8-15 reps – 3 sets

Why it works: Push-ups strengthen your arms, chest, and core.

9. Glute Bridges

Lie on your back with your knees bent. Lift your hips until your body forms a straight line from your shoulders to your knees. Hold briefly and lower.

How-To: Lie on your back with knees bent, feet flat. Lift hips toward the ceiling, squeeze glutes, then lower.

Modification: Add a pause at the top or use a resistance band.

Muscles Targeted: Glutes, hamstrings, lower back.

Common Mistakes: Arching the back or not squeezing glutes.

Standard: 12-20 reps – 3 sets

Why it works: It’s great for building your glutes and strengthening your lower back.

10. Plank

Hold yourself in a push-up position with your elbows under your shoulders. Keep your body straight and your core tight.

How-To: Forearms on the ground, body in a straight line from head to heels. Engage core.

Modification: Drop knees or try plank on a wall.

Muscles Targeted: Core, shoulders, glutes.

Common Mistakes: Letting hips sag or rising too high.

Standard: 30-60 seconds – 3 rounds

Why it works: Planks are excellent for building core strength and stability.

Low Impact / Beginner-Friendly Options

11. March in Place

A super beginner-friendly movement. Just lift one knee at a time and swing your arms as you stand in place.

How-To: Stand tall and alternate lifting knees, swinging arms naturally.

Modification: Add arm raises or light dumbbells.

Muscles Targeted: Quads, calves, core.

Common Mistakes: Slouching or shuffling instead of lifting knees.

Standard: 1-2 minutes – 2-3 rounds

Why it works: Low impact but still gets you moving.

12. Wall Sits

Lean against a wall and slide down until your thighs are parallel to the floor. Hold that position for as long as you can.

How-To: Slide your back down a wall until knees are at 90 degrees. Hold the position.

Modification: Shorten the duration or do a partial squat.

Muscles Targeted: Quads, hamstrings, glutes.

Common Mistakes: Letting knees go past toes or arching back.

Standard: 30-60 seconds – 2-3 rounds

Why it works: Builds leg endurance and strength.

13. Step Touches

Step to one side, touch the floor lightly, then step to the other side. You can add arm movements for extra intensity.

How-To: Step to the right, bring the left foot to meet it, then switch directions. Swing arms or add squats.

Modification: Slow the pace or reduce range of motion.

Muscles Targeted: Glutes, inner and outer thighs.

Common Mistakes: Not bending knees or shuffling instead of stepping.

Standard: 1 minute – 2-3 sets

Why it works: Great low-impact cardio option.

14. Standing Oblique Crunches

Stand tall, place your hands behind your head, and lift your knee while bringing your elbow down to meet it. Alternate sides.

How-To: Stand tall, bring right elbow to right knee, then alternate sides.

Modification: Keep arms at chest level or use slower tempo.

Muscles Targeted: Obliques, core, hip flexors.

Common Mistakes: Leaning forward instead of side to side.

Standard: 10-12 reps each side – 2-3 sets

Why it works: Targets your waist and helps tone your midsection.

15. Chair Squats

Use a sturdy chair and practice squatting down until you lightly touch the seat, then stand back up.

How-To: Stand in front of a chair. Lower down until you touch the seat, then stand back up.

Modification: Use arm support or higher seat.

Muscles Targeted: Glutes, quads, hamstrings.

Common Mistakes: Dropping too fast or leaning forward.

Standard: 10-15 reps – 2-3 sets

Why it works: Good for beginners to build proper squat form.

16. Arm Circles

Stretch your arms out to the sides and make small circles forward, then backward. It looks easy but gets challenging quickly.

Why it works: Tones your shoulders and arms.

17. Donkey Kicks

Start on all fours and kick one leg back and up, squeezing your glute at the top. Lower and switch sides.

Why it works: Excellent for sculpting the backside.

18. Leg Raises

Lie on your back with your legs straight. Slowly raise them to 90 degrees, then lower them without touching the floor.

Why it works: Strengthens your lower abs.

19. 15-Minute HIIT Circuit

Pick five exercises from the list (like jump squats, push-ups, high knees, plank, and lunges). Do each for 30 seconds, rest for 15, and repeat the circuit three times.

Structure: 3 rounds of 5 moves — 40 seconds work, 20 seconds rest

Suggested Moves:

1. Jumping Jacks
2. Push-Ups
3. Mountain Climbers
4. Squats
5. High Knees

Muscles Targeted: Full body

Common Mistakes: Skipping rest or overextending range of motion

Standard: 15 minutes – 3x per week

Why it works: High-Intensity Interval Training burns calories fast and keeps your metabolism elevated for hours.

20. Tabata Workout

Choose one exercise and go hard for 20 seconds, then rest for 10. Repeat for 4 minutes total. You can do this with burpees, jumping jacks, or mountain climbers.

Structure: 20 seconds on, 10 seconds rest — 8 rounds (4 minutes total)

Example Combo:

• Burpees
• Squats
• Jump Rope
• Plank

Muscles Targeted: Full body, especially core and lower body

Common Mistakes: Going too hard too soon, poor form under fatigue

Standard: 4 minutes per cycle – 2-3 cycles max

Why it works: It’s intense but short. Perfect for when you're pressed for time.

Creating a Routine That Works

To see real results, it’s important to turn these workouts into a regular routine. You don’t have to do all 20 every week. Pick your favorites and rotate through them. For beginners, try doing a 20- to 30-minute workout three to four times a week. As you build stamina, aim for five days with at least one HIIT session per week.

You can also create themed days:

• Monday: Full-body HIIT
• Tuesday: Core + Legs
• Wednesday: Active recovery (light walk or stretch)
• Thursday: Cardio
• Friday: Upper body and core

The key is to keep things fun and not overwhelming. If you miss a day, no worries—just get back at it the next day.

Additional Weight Loss Tips

Exercise alone isn’t enough. For best results, pair your workouts with healthy habits:

• Eat whole, unprocessed foods like fruits, veggies, lean proteins, and healthy fats.
• Drink enough water throughout the day to stay hydrated.
• Get enough sleep. Lack of sleep messes with your hormones and makes it harder to lose weight.
• Reduce stress with deep breathing, journaling, or light walks.

All of these habits work together with your workouts to help you lose weight in a sustainable way.

Frequently Asked Questions

1. Can I really lose weight just by working out at home?

Yes. As long as you’re consistent and combining exercise with healthy eating, at-home workouts can absolutely help you lose weight.

2. Do I need to work out every day?

Not necessarily. 3 to 5 days a week of consistent exercise is great, especially if you're also staying active in your daily life.

3. What if I’m a total beginner?

Start with low-impact moves like marching in place, wall sits, and squats. Work your way up as your body gets stronger.

4. How long does it take to see results?

Everyone is different, but most people start noticing changes in energy and mood within a couple of weeks, and visible results after 4 to 8 weeks.

5. Do I need to buy any equipment?

Nope. All the workouts in this article can be done with just your body weight.

Final Thoughts

You don’t need a gym or fancy tools to lose weight and get healthy. Just a bit of time, consistency, and motivation to move your body. The best part? You can start today. Pick a few exercises from this list and try them out. Over time, you’ll build strength, lose fat, and gain confidence—all from the comfort of your home.

Remember, it’s not about perfection. It’s about progress. And with these at-home workouts, that progress is just a few steps away.