Weight Loss Exercises @Home

Pushups
Assume the classic pushup position: legs straight, hands beneath your shoulders. Now brace your core. Keeping your body rigid, lower yourself until your chest touches the floor. Then push back up until your arms are extended.

Bodyweight Squats
Stand with your hands behind your head, your chest out, and your elbows back. Sit back at your hips and bend your knees to lower your body as far as possible without losing the natural arch of your spine. Squeeze your glutes and push yourself back to the starting position.

Pull-ups
Start from a full hang, hands shoulder-width apart, palms facing away from you. Pull your chin up over the bar and then lower your body back down.

Step-Ups
Place one foot on a step and push down through your heel to lift your other leg up. Return to the starting position and finish all reps with one leg before switching legs and repeating the exercise.

Plank
Assume a modified pushups position, with your elbows under your shoulders. Keep your shoulder blades back and down and your abs tight. Hold for 30 seconds, pause, and repeat.

One-Leg Romanian Deadlift
Stand with your feet slightly more than shoulder-width apart. Raise one foot and extend it behind you, just off the floor. Contract your glutes, brace your abs, and keep your spine naturally arched. Focusing on balance, lower yourself until your torso is parallel to the floor. Initiate the movement by pushing your hips back. Push back up to the starting position.

Stick-Up
Stand with your back against a wall, feet 6 inches away from the wall. Stick your hands up overhead. Keeping your shoulders, elbows, and wrists in contact with the wall, slide your arms down the wall and tuck your elbows into your sides. Return to the starting position.

T Pushup
With hands shoulder-width apart on the floor, do a pushup. When your arms are straight, lift your right hand and rotate so that you raise your right arm straight up over your shoulder and your body forms a T. Bring your hand back to the floor. Do another pushup, working the left side.

V-Up and Roll
Lie on your back with your legs straight. Hold your arms straight above your chest, your fingers pointing toward the wall behind you. Contracting your abdominal muscles, fold your body up by lifting your legs off the floor and stretching your arms toward your toes. Keep your back straight. Pause, then return to the starting position.

Shoulder Press Pushup
Place your feet on a bench and hands on the floor slightly wider than shoulder-width. Pike your hips up in the air, so you are as vertical as you can be. Slowly lower your head to the floor. Pause, and push with your shoulders and triceps back to the start position.