Written by Lukas Lengauer, BSc on February 12, 2020

Woman doing weight loss exercises

It’s no secret: if you want to lose weight fast, you have to do some kind of sport. Without physical activity, energy consumption is simply not high enough to burn fat quickly.

Since many people nowadays have less and less time, training at home is a good alternative to an expensive gym. That’s why I have put together an effective training plan with 7 exercises that will help you lose weight fast.

All exercises train the whole body and get your metabolism going. First we will look at the individual exercises in detail and after that you can find the training plan which will show you how to set up your workout.

In addition to working out, you also have to pay attention to your diet in order to burn fat quickly. Always remember that!

Exercise 1: bodyweight squats

Squats are also called the queen of exercises. This is because they train the legs, hips and glutes more effective than almost any other exercise. This makes them perfect for losing weight quickly and toning the body in these areas.

You should definitely pay attention to the following points while doing this exercise:

No hunched back or exaggerated hollow back:

Your back should remain straight during the whole exercise. Therefore, it is best to do a few squats next to a mirror and check that you don’t have a hunched back or an exaggerated hollow back. A slight hollow back is fine, however.

Deep squats for maximum effectiveness:

During a properly executed squat, you go down further than 90 degrees. The 90 degrees in this case refer to the angle between the upper and lower leg while squatting down.

If you can’t get below 90 degrees or if you have a hunched back or a strong hollow back, you should stretch more often to become more flexible.

Here you can find a video for the execution of squats.

If bodyweight squats are not really challenging for you anymore, it is recommended to use some extra weight. For example, you could use adjustable dumbbells, which you can also use for many other exercises.

Exercise 2: push-ups

Push-ups are a great exercise for toned arms as well as a good looking décolleté. They train the chest muscles, the front shoulder, the triceps and the back.

You should pay attention to this when doing push-ups:

Use lighter variations if you’re not strong enough:

If you can’t do classic push-ups, it’s perfectly fine and even recommended to do a lighter version of this exercise. To do this, simply do the push-ups on your knees instead of on your toes.

Do not let it sag:

Just like when you’re planking, you should make sure that your back does not bend too much during the exercise. Flex your abdominal muscles and make sure that your back is as straight as possible.

Here you can find a how to video that shows you how to do push-ups. And here is a video for the easier, kneeling version.

Exercise 3: lunges

With lunges we will give our leg and glute muscles another intense stimulation. As the feet are not next to each other during this exercise, lunges also train your sense of balance very well.

You should pay attention to the following things during lunges:

Grab a chair:

If you have never done lunges before, you should start by using a chair or something similar. This will help you learn the exercise better and you will not have any problems with your balance.

Straight back:

As with squats, it is important to have a straight back when doing lunges. So do a few repetitions of this exercise in front of a mirror and make sure you keep your back straight.

Here you can find a video that shows you the correct execution of lunges.

Exercise 4: dumbell rows or rows with a water bottle

With push-ups we have trained chest, shoulders and triceps. This is why we naturally want to do something for the back and the biceps as well. The resulting energy consumption helps with weight loss and by strengthening your muscles in this area, back pain can be prevented.

You should definitely pay attention to this when doing rows:

Use a stable element for support:

Since this exercise is performed with one arm, you should make sure to use a stable element for support that cannot slip away.

Straight back:

Both the upper and lower back should be kept straight. Also make sure that you do not look forward but down. If you look forward, the cervical spine is overstretched.

Here you can find a video on how to do dumbbell or water bottle rows.

Exercise 5: planks

The fifth exercise is planks, which are performed in a static manner. This means that no repetitions are done, but the position is held for a certain time.

This is what you should pay attention to when doing this exercise:

Activate all your muscles:

When doing planks you should make sure that you actively flex your abs and the remaining supporting muscles. Only then the exercise is really effective and you can avoid injuries.

Pull your shoulders back and down:

In order to remain stable in the upper part of the body, you should pull your shoulders slightly back and down. This will prevent your upper back from rounding.

Here you can find a video that shows you the correct execution of planks.

Exercise 6: hip thrusts

When it comes to a toned butt, hip thrusts are one of the best exercises out there. In addition, they also strengthen the lower back and hip muscles.

As we will be a bit tired at this point in our training, we have chosen a somewhat lighter exercise with hip thrusts.

You have to pay attention to the following points when doing hip thrusts:

Flex your glutes at the top:

If you have never done hip thrusts before, you will soon realize why they train the glutes so effectively. Make sure that you really activate the glutes strongly at the top.

Do not overextend:

You should activate the glutes and flex them at the top point, but still not overextend your hips. If your belly and thighs form a line, this is perfectly sufficient.

Here you can find a video for the execution of the Hip Thrusts. At home the exercise is of course done without barbell.

Exercise 7: side planks

With the classic planks we have already strengthened the torso and abdominal muscles. This modified version will now demand the rest from our lateral abdominal muscles.

You have to pay attention to the following points while doing this exercise:

Don’t let your spine sag:

Keep your spine straight and don’t let it sag. This is the only way to really activate the muscles involved and avoid injuries.

Correct shoulder position:

You should be careful that your shoulders do not move towards your ears. Keep your shoulders stable and pull them down slightly to ensure stability throughout the exercise.

Here you can find a video for the Side Planks exercise.

Training plan

We have talked about the correct execution of the weight loss exercises. But now we want to pack them into a suitable training plan.

Since not everyone has the same fitness level, you still have to adapt the training plan to your own requirements. Training at home should also be intensive and challenging, but at the same time it should not be so strenuous that it increases the likelihood of injury and overuse problems.

We therefore advise you to start training too easy rather than too hard. You can and should still increase the intensity over time.

The complete 11 minute training plan:

  • 30 seconds squats, 30 seconds rest
  • 30 seconds knee bends, 30 seconds rest
  • 20 seconds push-ups, 40 seconds rest
  • 20 seconds push-ups, 40 seconds rest
  • 30 seconds right side lunges, 30 seconds rest
  • 30 seconds left side lunges, 30 seconds rest
  • 30 seconds dumbbell or water bottle rows right side, 30 seconds rest
  • 30 seconds dumbbell or water bottle rows left side, 30 seconds rest
  • 30 seconds plank, 30 seconds rest
  • 45 seconds Hip Thrusts, 15 seconds rest
  • 15 seconds side plank right side, 15 seconds side plank left side, 15 seconds side plank right side, 15 seconds side plank left side

How to adjust the training plan

If you want to adapt the training plan to your personal requirements, you simply need to change the number of seconds.

Shorter rest between the exercises and the training becomes more intense. Longer rest between the exercises and the training becomes less intense.

All in all, this change allows you to control how intense your whole workout is and at the same time you can train individual body parts with higher or lower intensity.

Combine it with the right diet for weight loss

In order to lose weight quickly, you must also optimize your nutrition. On our blog you will find a lot of information about what a suitable diet for weight loss should look like.

The most important points are:

Calorie deficit:

You must burn more calories than you consume. The exercises listed above will help you do this as they will increase your energy consumption. In addition, you must also pay attention to what you eat and, above all, how much you eat in total.

Make sure you eat enough protein:

Protein makes you full and supplies your muscles with important amino acids. So make sure you take in sufficient amounts of this macronutrient.

Plenty of vegetables and some fruit:

Vegetables and fruit provide relatively few calories per 100 grams and also contain valuable micronutrients and fibre.

The bottom line

With the right exercises you can also do an effective training at home, which helps you lose weight.

Are you already training or are you just starting? And which exercises do you regularly include in your training plan?

Leave a comment now, also if you have any questions.

Until then: see you soon.