Achieving your weight loss goals through exercise does not require expensive and bulky gym equipment. There are a variety of weight loss exercises you can perform in your home without machines. The key is to incorporate exercises that work your entire body instead of only certain muscle groups. Speak with your doctor before beginning any type of exercise regimen.
Crunches
Lay flat on an exercise mat with your legs at a 90-degree angle and feet on the mat, or with your lower legs and feet resting on top of an exercise ball. Position your hands behind your head for light support, but never pull your head up at any point during the exercise. Press the lower of your back into the mat and tightly squeeze your abdominals, then slowly roll your shoulders off the mat about 4 to 6 inches. Keep your head up, avoiding tucking your chin toward your chest. Hold for one count at the top of the movement and exhale. Inhale as you return to the starting position. Do three sets of 15 repetitions.
Lunges
Stand with back straight and feet at shoulder width. Hold dumbbells at your side to enhance this exercise. Take one large step forward with your right foot and lower your body slowly, bringing your left knee to just above the floor. Your right knee should be positioned on top of your heel so that the right leg forms a 90-degree angle. Contract your hamstring, quadricep and gluteus muscles, and press your heel into the floor to push your body up and back to the starting position. Then repeat with your left leg. Do eight to 10 reps and two to three sets.
Squat Thrusts with Twist
Stand with back straight and feet slightly wider than shoulder-width apart. Keep a slight bend in your knees and your arms in front of you in an athletic stance. Lower your body into a squat position. As you lower, twist your upper body to the right, getting it as close to perpendicular to your lower body as you can. Maintain a straight back throughout and focus on keeping your weight on top of your heels. Exhale as you rotate out and inhale as you rotate back in to the starting position. Then repeat, squatting while twisting to the left. Do two to three sets of 12 to 14 reps.
Burpees
A burpee consists of a series of aerobic and strength movements that quickly raise your heart rate. Performing several burpees in quick succession burns a significant amount of calories and develops your cardiovascular endurance.
Stand straight with feet shoulder-width apart. Lower into a squat position and bring your hands to the floor so that your body is in a tucked position. Hop into a pushup stance by kicking your legs back. Perform a pushup. Pull your legs back in under your chest and transition back into a squat position. Then, power upward with your hands above your head. Push up hard enough to perform a hop. Completing these movements once constitutes one burpee repetition. Do three sets of five to eight in rapid succession. Rest 45 seconds between sets. Ensure you have enough space around you to safely perform this exercise.
