Do you want to exercise at home without gym equipment to lose weight? so stay tuned i have 15 best bodyweight exercises for weight loss for you.
These exercises do not need any expensive equipment or external weight, you can do these exercises with the help of your body weight.
In my opinion, home workouts are much more practical, but home workouts have their own problems, as the right equipment can be expensive.
So, I decide to find traditional workouts to do at home to lose weight. And I found some of the best bodyweight exercises for weight loss and fasting that don’t require external weights .
Table of Contents
Best Bodyweight Exercises for Weight Loss
As we know, 20% Workout 80% Diet is the combination of excellent results to obtain a better physique. so only training cannot give you the expected results you want.
Diet is also an important factor in obtaining results. So, I have 11 low carb frozen meals that will help you lose weight on your weight loss journey.
1. Wall Sits – (Best Bodyweight Exercises for Weight Loss)
Things you need to perform a wall sit is a wall. For wall sits, you will have to stand straight up and lean your back against the wall.
After that, slowly down your body until your legs are at a 90-degree angle and hold your body as long as you can.
I would recommend you to keep a stop watch of how long you last, so you can measure your performance to get in better shape.
This exercise is very simple but it seems simple for the first thirty seconds.
After that, it can be quite a difficult and tough task of how well you can endure a burning pain in your legs.
2. Pull-ups – (Best Bodyweight Exercises for Weight Loss)
Pull Ups are a great way to build muscles and lose fat from your upper body without needing and weights. You have to be creative in finding a place to do them, but they will definitely help you burn some fat from your body.
For doing pull-ups, you will need to find something that you can pull on. This can be a front porch roof, door opening at your house, or you can find an iron rot and attach between your doors.
After finding a place to do pull-ups, you have to start with your hand just above your shoulder width apart above your head, and pull then until your chin touches the bar.
If you have difficulty getting your chin to touch the bar, just think about pushing your elbows downward as your chin approaches the bar.
But this exercise may not be for everyone, it is an effective bodyweight exercise for those who have the strength to do.
3. Dips – (Best Bodyweight Exercises for Weight Loss)
Dips are different versions of pull-ups as they focus similar muscle groups, but are different in performance.
To perform a dip, you will be required to find a place that has two stable bars on each side of you. Once you find a place where you can do this exercise, you will grab the dip bars, jump up and straighten your hands out.
Then you will lower your body until your shoulders are below your elbows, and then push yourself backward.
Here is a catch, Dips are more easier than pull ups, But they still can be challenging if your upper body strength is not developed. So start small in the beginning and after that you can increase the reps.
4. Tuck Jumps – (Best Bodyweight Exercises for Weight Loss)
These tuck jumps are great body workouts and they are also a great ab workout as well.
For doing this exercise, you will start standing straight up in an athletic stance with your feet just a little wider than your shoulders. As you start, slightly bend your knees and lower your body quickly into a squat position then explode, trucking your knees into your chest.
After you come down, ready for your next jump, remember don’t take breaks in between.
5. Push-Ups – (Best Bodyweight Exercises for Weight Loss)
By one of the best bodyweigth exercises for weight loss, Push-ups are the most popular bodyweight exercise.
Push-ups are a great way to build upper body strength and lose fat from your body.
To perform this exercise, you have to start in a plank position with hands around shoulder level. Slowly down your body until your chest just touches the ground, and then push your body upwards into plank position.
Repeat this exercise as much as you can. It will help your body to gain strength and lose weight.
You can also do the combination of push-ups and dips to get great results.
6. Lunges – (Best Bodyweight Exercises for Weight Loss)
Luges are a bit more difficult when you are holding weights, but they are still a good exercise for your lower body without weights.
For performing this exercise, you have to begin with standing straight up in an athletic stance. Then step your left foot forward and squat down, keeping your right knee form nearly touching the ground.
After this, you lift your body upward in standing position, and then repeat this exercise for the right foot.
7. Squats – (Best Bodyweight Exercises for Weight Loss)
This exercise is similar to lunges, Squats also works in your lower body with only your bodyweight. but they also serve as a back strengthening exercise as well.
For doing squats, you have to stand straight in the same way as you would if you were performing a lunge. From this point, you will bend your both knees and squat, down your lower body until your legs are at a 90-degree angle.
After this, push upward your back into a standing position. Repeat these squats as many times as you can.
Squats are easy to do, but they can become challenging after doing them for a while. This exercise works really well to build your lower body muscles and burn calories.
8. Step Ups – (Best Bodyweight Exercises for Weight Loss)
Another lower body exercise, this bodyweight exercise will allow you to burn calories while building your muscles.
To step up, you have to find a sturdy, durable box that you can step up on. If you can’t find one of them, then consider using the steps on your front porch.
You will need to stand straight in position and as you start you will lift your left leg onto the box and push yourself up with the leg that is still on the floor. After you explode up, you will come back down and as a procedure for the right leg.
This exercise looks easier in the beginning but after doing it for a while, it can be difficult in the longer duration.
However, there is no better exercise for quick explosions than step ups.
9. Mountain Climbers – (Best Bodyweight Exercises for Weight Loss)
Although many people think of mountain climbers as a lower body workout, it also does a great job in targeting every single muscle group in your body.
For mountain climbers, you will start in plank position. You have to pull your one knee upwards to your midsection.
As your knees extend backwards to the ground, ready to bring the other knee up towards your midsection.
Repeat this mountain climber exercise as much as you can. Mountain climbers are meant to perform at a fast-paced, so go as fast as you can.
10. Stair Climbs – (Best Bodyweight Exercises for Weight Loss)
Stair climbs are the advance of cardio. These exercise is a great bodyweight exercise for lower body muscles.
For doing stair climbs, you will need stairs where you can do this exercise. If you live in a two-story house or an apartment that has stairs, then you have a problem to do stair climbs. If not, then find a football stadium or a steep hill for this activity.
Once you find a good place to do this exercise, then you have to do exactly what the name of the exercise indicates- climb stairs.
Make sure to start slow so you don’t trip and fall, but as you get comfortable then you can increase your pace for the best possible exercise.
Stair climbs are the most demanding exercise in this list, but the more rewarding thing when it comes to losing weight.
So if you want to lose weight then add on these stair climbs exercise in your bodyweight workout to get better results.
11. Burpees – (Best Bodyweight Exercises for Weight Loss)
Burpees are an amazing exercise that will help you to grow muscles and focus on your upper body, lower body and your core as well.
For doing burpees exercise, you will have to stand straight up with your feet shoulder-width apart. As you start doing this exercise, you will go into a squat position by pushing your hips back words and bending your knees.
After that, from the squat position, you have to push your feet back, leading your body to land in a plank position.
For here, you have to jump back to an earlier squat position and jump upward in the air.
When you come down, then land into a squat position and repeat the exercise.
In the beginning doing burpees can be difficult, but they work really well in delivering better results to lose weight because it is a calorie burning exercise.
12. Lunge Jumps – (Best Bodyweight Exercises for Weight Loss)
These lunge jumps are a fantastic way to increase both your lower body strength and your cardio endurance.
Lunge jumps are similar to how you would perform a regular lunge. But slightly different in variation.
You can start these exercises in the same way as if you were to do a normal lunge, but at the point of returning to a standing position, you are going to straight up into the air, jumping as much as you can.
If you are a beginner in bodyweight workouts, I would recommend you to start basic lunge and work your way up to lunge jumps.
13. High knees – (Best Bodyweight Exercises for Weight Loss)
These high knees bodyweight exercises help you to improve your lower body strength.
High knees is a high-step drill exercise and remember to pump your arms to get your knees at more height.
14. Butterfly Sit ups – (Best Bodyweight Exercises for Weight Loss)
This butterfly situp exercise will help you to get abs and burn fat from your stomach.
To perform this exercise you have to sit with the soles of your feet together and close to the ground, Remember bring your torso up as tall as you can.
You have to touch the ground in front of your feet at the top of each rep.
15. V-Up – (Best Bodyweight Exercises for Weight Loss)
This exercise will help to increase the strength of your core body.
To perform this exercise, you have to lie down on the floor with arms extended overhead and legs straight in front of you.
Tuck your chin to your chest and up your upper body off the floor while you raise your legs. Make sure your body will be in V shape in the top position.
Then slowly down your torso and arms before you do the next rep.
Now It’s Your Turn
I hope you find your favorite bodyweight exercise and if you did make sure to comment on your favorite exercise below and if you want more weight loss related content please subscribe to the Weight Loss Guider to get notified when we post something new .
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Bodyweight Exercises FAQ
Is it okay to do bodyweight exercises every day?
Yes, it is okay to do body weight exercises every day. If you want to train your body and can’t go to the gym, then weight training is the best alternative option for you. It does not require any external weights and you can also do these exercises at home.
Are bodyweight exercises effective for losing weight?
Is switching from weights to bodyweight exercises good? Yes, you can lose weight by doing bodyweight exercises. Bodyweight exercises don’t need expensive equipment and you can also do these exercises at home.
Ranjan Singh is a Registered Dietitian, Personal Trainer, founder of Weight Loss Guider and Health Blogger with a Passion for Functional Nutrition. Ranjan is always willing to roll up his sleeves and research the really hard topics and for that, we are all thankful.