Are you considering getting in shape but for whatever reason can’t go to the gym and/or buy expensive gym equipment? The solution is bodyweight exercises for weight loss.
With no special equipment, these exercises are great for burning calories and improving overall fitness.
Therefore, We’ll look at the bodyweight exercises for weight loss and tell you how to perform them safely in this article.
Diet
It is no secret now that diet is more important than exercise when we talk specifically about weight loss. Therefore, consume balanced meals with lean protein, healthy fats, and complex carbohydrates to burn fat. It is important to control portion sizes to prevent overeating.
For example, spicy peppers, green tea, and grapefruit have fat-burning properties. Keep hydrated by drinking lots of water. Limit sugar and carbs because they can cause insulin spikes and make it harder for your body to burn fat.
Fat Burn
Foods that are high in glucose and carbs must be limited for you to lose fat. You can burn off the fat you already have more easily by limiting your body’s fat production.
Weightlifting is a great way to burn fat because it is a more resource-intensive exercise than cardio. Building muscle also helps burn fat by creating more hungry muscle fibres that need energy.
As your body starts storing more energy in your muscles, it will start pulling more from your fat cells. So, if you want to burn fat, you need to limit your intake of glucose and carbs and start weightlifting to build muscle and use up that stored energy.
18 Best Bodyweight Exercises for Weight Loss
1. Burpees
Burpees are one of the best bodyweight exercises for belly fat that you can try.
- Start in a standing position.
- Put your hands on the ground in a squat position
- Kick your feet back into a plank position
- Quickly bring your feet back to the squat position
- Stand up and jump into the air, raising your arms above your head
Pros
- Full-body exercise that burns a lot of calories
- No equipment needed
Cons
- Can be challenging for beginners
2. Tricep Dips
- Sit on the edge of a bench or chair with your hands next to your hips
- Slide your butt off the bench and lower your body down
- Push yourself back up using your triceps
Pros
- Targets the triceps muscles for toned arms
- Can be done anywhere with a sturdy surface
Cons
- May cause strain on the wrists and elbows
3. Push-Ups
Push is one of the best bodyweight exercises to lose weight and gain muscle.
- Start in a plank position with your hands shoulder-width apart
- Lower your body down, keeping your elbows close to your sides
- Push back up to the starting position
Pros
- Builds upper body strength and endurance
- Can be modified for different fitness levels
Cons
- Can be difficult for beginners with weak upper body strength
4. Squats
- Stand with your feet shoulder-width apart
- Lower your body down as if you are sitting in a chair
- Keep your back straight and your knees behind your toes
- Stand back up to the starting position.
- Repeat 8-10 times per set.
Pros
- Works the lower body muscles for toned legs and glutes
- Can be done with or without weights
Cons
- May cause knee pain if not done correctly
5. Planking
- Start in a plank position with your forearms on the ground
- Keep your body in a straight line from head to heels
- Hold for a certain amount of time
Pros
- Builds core strength and stability
- Can be modified for different fitness levels
Cons
- Can be challenging for those with weak core muscles
6. Mountain Climbers
- Start in a plank position with your hands shoulder-width apart
- Bring one knee towards your chest, then switch legs quickly
- Repeat this full motion about 15-20 per set, if you’re not feeling the challenge then up the number of reps
Pros
- Increases heart rate for a cardio workout
- Targets multiple muscle groups at once
Cons
- Can be tough on the wrists and shoulders
7. Twisted Mountain Climbers
- Start in a plank position with your hands shoulder-width apart
- Bring one knee towards the opposite elbow, then switch legs quick
Pros
- Works the oblique muscles for a toned waistline
- Provides a cardio and strength workout in one exercise
Cons
- Can be difficult for beginners with weak core muscles
8. Reverse Lunges
- Stand with your feet hip-width apart
- Step back with one foot and lower your body down
- Keep your front knee behind your toes and your back knee hovering above the ground.
- Stand back up to the starting position
Pros
- Targets the lower body muscles for toned legs and glutes
- Improves balance and coordination
Cons
- May cause knee pain if not done correctly
9. Squat Jumps
- Start with feet shoulder-width apart, and lower down into a squat position.
- Then jump up as high as possible and land back into the squat position.
- Repeat for desired reps.
Pros
- Squat jumps are great for building explosive power and increasing cardiovascular endurance.
Cons
- Squat jumps can be hard on the knees and may not suit people with knee problems.
10. Wall Sits
- Stand with your back against a wall and slide down until your knees are at a 90-degree angle.
- Hold the position for as long as you can.
Pros
- Wall sits is an excellent exercise for building strength and endurance in the legs.
- They can also be done anywhere and require no equipment.
Cons
- It can be uncomfortable for people with lower back problems.
11. Inchworm
- Stand with feet hip-width apart and bend over, placing hands on the floor.
- Walk your hands out until you are in a push-up position, then walk feet up to your hands.
- Repeat for desired reps.
Pros
- Inchworms are a great exercise for strengthening the entire body, especially the core and upper body.
- They also help to improve flexibility and mobility.
Cons
- Inchworms can be challenging for people with weak wrists or shoulder problems.
12. Elevated Push-Up
- Start in a push-up position with hands on an elevated surface, such as a bench or step.
- Lower down until your chest touches the surface, then push back up.
- Repeat for desired reps.
Pros
- Elevated push-ups are great for targeting the chest, shoulders, and triceps.
- They are also easier on the wrists than traditional push-ups.
Cons
- Elevated push-ups may need to provide more resistance for people who are already strong.
13. Regular Push-Up
- Start in a plank position with hands shoulder-width apart.
- Lower down until your chest touches the floor, then push back up.
- Repeat for desired reps.
Pros
- Push-ups are a classic exercise that targets the chest, shoulders, and triceps.
- They can be done anywhere and require no equipment.
Cons
- Push-ups can be difficult for people with weak upper body strength.
14. Assisted Bodyweight Squat
- Stand in front of a chair or bench with feet shoulder-width apart.
- Lower down into a squat position, lightly tapping the chair with your butt, then stand back up.
- Repeat for desired reps.
Pros
- Assisted bodyweight squats are a great exercise for building strength and endurance in the legs.
Cons
- Assisted bodyweight squats may need to provide more resistance for people who are already strong.
15. Bodyweight Squat
- Stand with feet shoulder-width apart.
- Lower down into a squat position, then stand back up.
- Repeat for desired reps.
Pros
- Bodyweight squats are a great exercise for building strength and endurance in the legs.
- They can be done anywhere and require no equipment.
Cons
- Bodyweight squats may need to provide more resistance for people who are already strong.
16. Supported Lunges
- Stand with feet hip-width apart and take a large step forward with one foot.
- Lower down until your back knee almost touches the ground, then stand back up.
- Repeat with the other leg.
Pros
- Supported lunges are a great exercise for building for elderly and people recovering
Cons
- Not a choice if you are already strong
17. Regular Lunges
- Stand with your feet hip-width apart and your hands on your hips.
- Step forward with your right foot, keeping your knee above your ankle.
- Lower your body until your right thigh is parallel to the ground.
- Push through your right foot to return to the starting position.
- Repeat on the other side.
Pros
- This exercise targets your legs, glutes, and core muscles.
- It can help improve your balance and coordination.
Cons
- Lunges can be hard on your knees if you have knee problems.
Weight Loss Tips
- Set specific weight loss goals and track your progress.
- Mix up your exercises to challenge your body and prevent boredom.
- Be consistent with your exercise routine.
- Focus on proper form to prevent injury and get the most out of your exercises.
- Add intensity to your workouts to burn more calories.
- Eat a healthy, balanced diet to fuel your body.
- Get enough rest and sleep to allow your body to recover.
Conclusion
Now you know some of the best bodyweight exercises for weight loss that you can try at home.
Also, you’ve learned the right way to do these exercises. That’s all I have for you in this article.
