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How to workout at home to lose weight

Do you want to lose weight, but you don’t have time to go to the gym? Well, we´ll show you how to lose weight and how to workout at home, spending only 45 minute a day for two days a week.

Loosing weight is the goal of the 90% of the clients that come into my personal training gym. Even though, lately also assist those who are interested in improving the other side of this issue. That one that isn´t too much visible to the eye, conditions that are causes of being overweight (hypercholesterolemia, hypertension, diabetes, etc…)

At the beginning of any personal training program, we must first consult an exercise professional, since not everyone need the same “dose” of exercise, even if they may have similar issues. Inform your general practitioner that you are going to start a weight loss program, as they might have any recommendation.

It is important as well, to have information about your nutrition, because the fact of being overweight also has a lot to do with your calorie intake. If your calorie intake exceeds your burned calories, then you are going to gain weight, storing that excess into fat.

Think about something, in order to lose haft a kilo of fat, you must “burn” at least 3,500 kcal, so, how much exercise do you have to do to achieve that?

So it is well worth consulting a nutritionist to guide you on how to properly manage your nutrition.

Ideally, the exercises should fit you, not you to the exercises, but today I’m going to give you some guides on how to workout at home to lose weight. Shall we begin?

How to workout at home to lose weight: Routine

All training sessions must start with a “warm-up”, just some simple exercises that prepare the body for the effort coming next during the “main part” of the training session.

The main part of the session includes neuromuscular training (strength) or cardiovascular training (the famous “cardio”). And finally, the “cool down” with some stretches and myofascial release.

As you can see, there are many different parts of the training that must be well structured. Therefore, lets create a “session tip” for those fitness beginners who want to know how to workout at home.

Imagine that you have decided to work-out two days a week, for 45-minutes max, and all you have done is rearranged the furniture in your house so far. In this case I suggest the following:


  • 3 minute warm-up→exercise of dynamic mobility and increase of heart rate.
  • Bear walk. This exercise consists in bending your knees until your hands can fully reach the floor. Step the weight forward by moving the hands forward. Then, return to the starting position. 
  • Do 3 sets of 30 seconds each, leaving other 30 seconds to rest. You will see how you warm-up!

how to workout at home warm up

Technical Note: As you can see in the picture sequence, it is a global exercise that uses all your body joints. This exercise may bother your wrists a little because the exercise requires you to put all your weight into them.

If this is the case, do not extend your legs all the way, only go as far as you can while you get to do it correctly


  • 20 minutes’ main part – Strength training.
  • 6 exercises [2 sets → 15 reps (of 20 possible) → with rythm 2:2] for the entire body→ general circuit.
  • We leave 30 seconds of rest between exercises and 2 minutes between circuites.

how to workout at home training

  • 12’ main part – “Cardio” training. We will use a method of intervals because we have limited time, therefore, what we will do is:
    • 5 sets of 15 seconds of maximum effort or almost maximum effort of running in the same place.
    • 2 minutes of recovery after these “sprints”.

The good thing about this type of training method, beside of working you heart rate with aerobic exercise (if the effort is nearly maximum), is that there´s also a strong muscle implication (your legs will surely notice it).

With this intensity, you will easily feel fatigued, for this reason we leave 2 minutes of rest, because not only your heart rate will increase, but also the activation of your Fast-Twitch Leg Muscles, which get exhausted after a few seconds of effort.

Remember that it’s always better to have strengthened and toned legs for this kind of workout.

Cool down

  • 10-minute cool down→ stretches + Myofascial release.

The examples that you can see further down are for the above exercises, and intend to relax the muscles that you have worked so intensely during the first part of the session.

how to workout at home cool down

With the myofascial release, we will use the “roller”. It can be made from many different materials. Using it we pretend to “undo” the small knots that the intense exercise can leave in our fascia, which is the tissue that is attached to muscles all over the body.

how to workout at home cool down II


how to workout at home summary

In any case this program is forever. You have to think that as well as not everyday we eat the same things or in the same amount, we can´t train over months without changing the routine either. It is always recommendable to adjust your workout as you improve, and for this improvement, there is nothing better than having a coach or a qualified personal trainer to guide you through and teach you on how to workout at home.

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como hacer ejercicio en casa francisco javier garciaWritten by:

Francisco Javier García

Personal Trainer on Entrenarme