10 Best Exercises to Lose Weight at Home

Check out my client Mihail’s transformation where he put on a whole bunch of weight

A lot of you have been asking me about workouts and exercises that you could do in your own home while still being effective enough to get you to lose weight and body fat.

So today I want to go over the 10 most effective exercises for weight loss that you could do right in your own living room.

The exercises that I go over today require no equipment and the reason why they’re more effective than others is that they’re going to work multiple joints

and muscle groups at the same time and they’re gonna get your heart rate and your breathing rate up way up.

You can combine all of these exercises into one workout simply by using on and off intervals.

The training style that I recommend for this type of workout is short intervals.

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20 seconds on and then ten seconds off then repeat each exercise for 8 rounds before taking a minute break and moving on to the next.

Training in a high-intensity way like this will allow you to burn more calories in a shorter amount of time.

Before I jump into the first one I do have to state the obvious and that’s the fact that if you want to lose weight

or burn fat you do have to make sure that you’re keeping it clean in the kitchen as well.

These arent magical exercises that were somehow counterbalance eating junk everyday.

But by doing this work out a couple times a week and watching what you eat I’m sure that anyone can lose weight and body fat with these exercises.

Let’s start with number 1. its a combination of jumping jacks and burpees.

Burpees are by far one of the most effective exercises to get your heart rate up while also working your upper and your lower body.

Most people know how to do a jumping jack start standing straight up then jump your feet out and raise your arms over your head and you’re going to do that 5 times.

Then you would perform the burpee by bending your back and lowering yourself down to the ground. As you place your hands on the floor.

Next, you’re going to jump your feet out and get into a push-up position lower yourself down for the push-up then hop your feet back in and jump up.

If this is too advanced for you you can walk your feet out one foot at a time instead of hoping.

Regardless of whether you’re a beginner or advanced the sequence is five jumping jacks one Burpee 5 jumping jacks one Burpee back and forth.

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Next, we have the mountain climber sit through drill.

For this one, you’re going to perform 4 mountain climbers for every two sit throughs.

Most people know how to do mountain climbers. These are the same mountain climbers that you’ve probably done in gym class.

Every time that you hop one of your knees up to your chest it counts as one. So you shuffle your feet 4 times and then you do 2 sit throughs.

The sit through is done by starting in a pushup position then lifting one hand off the ground and your opposite leg off the ground.

Bring your hand up to your head and kick your opposite leg through as you turn your hips and your body enough for your butt to barely tap the ground.

Then return back to the pushup position and repeat for the other side. Once you’re done with those 2 sit throughs go right back to mountain climbers.

Next is the plyo step up.

This one is not only great for your footwork, balance, and coordination, but it’s also a great exercise to burn a bunch of calories.

All you need is a step below the knee level. You can use a low chair or even the bottom stair ledge in your house.

Start with one foot on the platform, put your weight on that foot and jump up as you switch your feet.

Do this back and forth repeating for the full time. I know it doesn’t look like much, but like I said you will be breathing heavy after doing this one for 20 seconds straight and especially after eight rounds.

If you have knee problems and can’t jump up and down you can just alternate stepping up side to side.

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Moving on to exercise number four the spider man pushup.

This one does require a lot of upper body strength so if you’re a beginner just stick to regular pushups

or you can also do pushups on your knees if regular pushups are too hard.

The key with all of these exercises is to perform the exercise in the most intense way that you can and then regress as it gets harder.

So you can start by doing a couple reps of the spiderman pushups and then when it gets too hard to do regular pushups

and finally when you start to fail and give out with those you can drop to your knees for a few more forced reps.

But the spider man pushup is done by simply starting in a pushup position and then as you come down for a pushup bring one knee up to your elbow.

Then come and repeat on the other side back and forth.

For the next exercise we’re bringing back the burpee again,

but this time instead of doing jumping jacks we’re combining it with split squat jumps otherwise known as plyometric lunges.

Start standing straight up and jump into a lunge position.

When in the lunge position make sure your front knee is not going over your toes and you want your legs far enough apart to create what looks like a box between your legs.

Then you want to jump and switch your front and back foot.

You only do this twice and then go right into the burpee which is done the same way as before…

hands on the ground jump out into a pushup position pushup and then hop up.

Guys if this movement is too advanced to worry you can just do two alternating lunges instead of jumping and then go down into a walkout burpee.

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Next, we have toe taps which are another great footwork exercise that will help you burn a lot of calories.

You can use a basketball or any object about as high as a basketball.

You can also use the bottom stair ledge as I recommended for the step-ups.

For a regular step-up you drive your weight forward whereas for this one you want to stand straight up and lean back a little.

Then alternate between tapping one foot and the other on the top of your ball or step.

To make this one more advance you can rotate clockwise and counterclockwise as you tap.

Exercise number seven is a tough one so if you can’t do it don’t worry I’m gonna give you guys a regression.

It’s called the commando full-body jack. Once again you’re going to start in a pushup position.

Then lower yourself down to one elbow and then the other.Then alternate and come upon one hand then the other returning to a pushup position.

Then finally from the pushup position jump your feet and hands out wide like you’re doing a horizontal jumping jack and then jump them back in.

Then repeat the entire movement going back down to the elbows then upon the hands then jump out and back in.

Like I said this exercise is advanced. If you’re a beginner try to just do the first part of this exercise.

Where you lower your self down on your elbows and come back up to your hands. Just remember to alternate sides every rep so you work both sides equally.

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For the next exercise, we’re gonna give you around to recover by working the core with sprinter situps.

Start by lying flat on your back and your eyes and chin towards the ceiling. Then crunch up with your elbows bent and bring your opposite leg up as well.

This is different from a bicycle situp… you’re not twisting to bring your elbow and knee together instead you’re going straight up towards the ceiling.

Most of you should be able to do this exercise with no problems, but for those of you that want to make it more advanced,

you can keep both your feet off the ground at all times. Still, perform the exercise the same way,

but instead of returning your feet to the ground just leave them hovering a couple inches above the ground. Moving on we only got two more to go.

For number nine we have squat thrusts

which is once again one of those exercises that doesn’t look like much, but you will definitely feel winded and exhausted by the end of the rounds.

To perform this exercise start in a pushup position and jump your knees into your chest as if you’re about to stand up after doing a burpee.

Then jump your feet back out into a pushup position and repeat again and again. Sounds simple enough right.

Again if you’re a beginner you just walk your feet out and then walk them back in back and forth.

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For the final exercise, I want you to do sumo goblet squat pulses.

Now in the video, you’ll see john doing the exercise with a kettlebell in hand.

You can use weight, but you don’t have to for this exercise to be effective. Start by spreading your feet wider than your shoulders and rotate your feet out at forty-five-degree angles.

When squatting down make sure you sit your hips back and stay on your heels and don’t allow your knees to cross over your toes.

Get nice and low at about a ninety-degree squat and then come back up, but only halfway up before going back down.

Due to the fact that you never get to lock your legs out during this exercise, you’ll definitely be feeling a serious burn. Try to push yourself to work through it.

Again if you want to combine all of these exercises into one workout simply by using on and off intervals…

20 seconds on and then ten seconds off then repeat each exercise for 8 rounds before taking a minute break and moving on to the next.

That’s it guys I really hope this tip has helped you out Also if you want 6 weeks of free training were on average my clients are losing twenty pounds or five percent body fat in just 42 days.

If you want results like that in 6 weeks and you’re willing to do your part and stick to the plan visit my website you’ll get a full video exercise library full of workouts,

you’ll also get a diet plan based on your body, and you’ll get an accountability coach to guide you through the whole process.

To apply for my 6-week challenge you can click the link below…… or just visit my website directly at www.gravitytransformation.com

To learn how my clients are transforming their bodies permanently with simple food adjustments and life changes:

USA, Canada, UK [CLICK HERE]


International [CLICK HERE]

My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with over 1,000,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to support@gravitychallenges.com

Founder // Gravity Transformation, Max Posternak

1. Jumping jacks and burpee 

2.Mountain climbers and sit through 

3. Plyo step ups 

4. Spider man pushups 

5. Split squat jumps and burpee 

6. Toe Taps 

7.  Commando full body jack 

7.5.***plank walks regression for beginners 

8. Sprinter situps 

9. Squat thrusts 

10 Sumo goblet squat pulses

2019-09-18T03:01:28-04:00