The Best At-Home Exercises for Weight Loss: Personal Trainers Weigh In

Losing weight doesn’t require a daily gym visit. With the right at-home exercises, you can burn calories, build muscle, and shed pounds from your living room. Whether you prefer bodyweight workouts, resistance bands, or a bit of cardio, plenty of effective routines can help you stay fit without a gym membership. Personal trainer Andrew White, a NASM-certified expert and co-founder of garagegympro.com, shares his top exercises for fat loss that you can do at home.

Squats

Squats are a powerful exercise for burning fat and building muscle. This simple yet effective movement engages multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. By incorporating squats into your routine, you strengthen these muscle groups and boost your metabolism, essential for fat loss.

“Squats target large muscle groups like the quads and glutes. Engaging these muscles helps your body burn more calories, aiding in fat loss. Maintaining muscle mass is crucial as we age, and squats help preserve and build that essential muscle,” says White.

How to Perform Squats:

Stand with your feet shoulder-width apart.
Keep your chest up and back straight.
Bend your knees and push your hips back as if sitting in a chair.
Lower down until your thighs are parallel to the ground.
Push through your heels to return to the starting position.

Standing Leg Lifts

Standing leg lifts are a beginner-friendly exercise that can be a game-changer for weight loss. This exercise targets your lower body, specifically the quadriceps, hamstrings, and glutes. It also engages your core muscles for stability, which is crucial for balance, especially as we age.

“This exercise targets the outer thighs and hips, strengthening and toning these areas. It’s excellent for older adults as it reduces strain on the joints while effectively engaging the muscles,” White explains.

How to Perform Standing Leg Lifts:

Stand straight next to a wall or chair for support.
Keep your leg straight and lift it out to the side as high as comfortably possible.
Lower it back down slowly.
Repeat on the other leg.

These exercises are easy to perform without any special equipment, making them an accessible choice for those looking to maintain or improve their fitness level at home.

References:

Andrew White, NASM-certified personal trainer and co-founder of garagegympro.com

By incorporating these simple and effective exercises into your routine, you can stay fit and healthy without needing a gym membership. Stay consistent, and you’ll see the results in no time!