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10 Simple Weight Loss Exercises at Home for Both Men & Women


Medically reviewed by Ashwathy V. Pillai, Senior Expert Nutrition Coach

Weight Loss Exercises
10 Simple Weight Loss Exercise
It’s quite common that we often get confused in choosing the best weight loss method that will work for us. Out of different available, diet and exercise for weight loss are the two that have become popular because they are safe, healthy and don’t cause side effects.

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Interestingly, both diet and weight loss exercise should go hand in hand to see good result.  80% diet and 20% exercise is what our nutritionists recommend to be successful in losing weight. Diet and weight loss exercises for both male and female are almost the similar.

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Hence we bring you these 10 simple exercises for weight loss that will help you to shape up your body.

10 Simple Exercises For Weight Loss

1.Yoga to Reduce Weight 

Yoga is one of the most simple and easy exercises for weight loss. It helps in building and maintaining a healthy body as well as a soul. Out of 254 Asanas, the following are specifically recommended for weight loss: Padmasana, Bhunjangasana, Balasana, and Tadasana. Following these yoga asanas, every day will definitely help to keep your weight under control.

Bhujangasana – Yoga For Weight Loss

2. Crunches to Reduce Belly Fat

Crunches are the abdominal workouts that focus on belly fat. They help in developing better abs and also increase the strength of muscles and help in toning them up. 1000 crunches a day will get you strong abdominal muscles. Including crunches in your daily set of exercise for weight loss will definitely help you in bringing down your pounds. Check out this video about Quick Exercise to Reduce Belly Fat.

3. Planks to Tighten up belly 

Planks are simple exercises for weight loss that you can try at your home. You hold yourself in a push-up position, resting your forearms on the ground. Plank exercises to target all the major muscles in your body. They also help in reducing risks of back and spine. If you are looking for exercises for weight loss, try 3 or 4 sets of plank exercises, holding for 30 seconds each.

4. Lunges for muscles 

Lunges such as forward lunges are good for weight loss as they work on muscles effectively. While looking for exercises for weight loss, lunges are definitely recommended. Forward lunges are good for core muscles as well as for thighs and legs. Moreover, you can take up lunges anytime and a bonus point, they are great for your glutes! 

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5. Circuit Training to burn overall weight 

Circuit Training is found to be much more effective than traditional cardio for burning weight from all over the body. These are high-intensity weight loss exercises. They are amazing for increasing muscle size and muscular strength besides burning body fat. They are great for weight loss because they burn maximum calories

6. Cardio Activities for weight loss

Cardio activities are aerobic exercises for weight loss that can be both low and high-intensity exercises. Rowing, Running, Walking, Cycling is cardio activities. Besides being weight loss exercises, these also help in strengthening heart muscles, reducing stress, increasing circulation. These are good options for weight loss exercises for both men and women.

Recommended: New Era Weight Loss Exercises as Popularized by Padmashri Recipient Priyanka Chopra

Cardio training
Cardio training

7. Walking as an easy workout

Getting up and moving throughout the day by going for walks will also help as easy workouts for weight loss. Remember the key point is to do full body workouts and short bursts of exercises which are best for weight loss. So, if you are into one of those jobs where you sit in front of your computer screen for hours, take short walking sessions frequently.

Recommended: 12 Real Amazing Benefits Of Skipping For Weight Loss

8. Bear Crawls for weight loss

This falls under upper body circuit exercises for weight loss. Bear crawls help in increasing the strength of your arms, shoulders and chest.  Like the plank exercise, the bear crawl exercises for weight loss works on the core muscles and strengthen them. This exercise improves and aids hip mobility, activate knees and aid in weight loss for boys and girls.

weight loss exercise
Bear Crawl Exercise

9. Jumping as a high-impact exercise

Jumping can be an effective weight loss exercises as it involves all the body muscles. It is a high-impact exercise that burns body fat effectively. Jumping exercises like box squat jump, the step-up jump can be followed by both ladies and gents as well.

10. Running to boost heart rates

Running is a good effective way of keeping your heart rate up, lose calories, and reduce belly fat and overall weight. And the best part is, this exercises can be an effective weight loss exercise for both male and female.

Yoga-Based Weight Loss Exercises for both Men and Women

‘YOGA’ integrates body, mind, and soul. Besides being popularly known as an ancient Indian practice for physical and emotional well-being, Yoga is also an absolute treat for weight loss.  As we’ve mentioned earlier, the different poses of Yoga exercises are known as Asanas. The best thing about it is, that it encourages and motivates you to exercise, ultimately, landing you in a sensation of need for weight loss exercise.

Recommended: This Is How Shilpa Shetty Lost Her Post Delivery Weight In Just A Few Months!

Yoga Asanas for Weight Loss at home

AsanasAsanaEffective On (Body Part)
2BhujangasanaBelly & Back
3BalasanaThighs, Back and Overall Body
4TadasanaHips, Buttock, Pelvis, Back & More
5Sethu BandhasanaTones abs, Thighs and strengthen shoulders
6HalasanaThighs & Hips
7Utkatasana Thighs and buttocks
8Baddha KonasanaThighs

Each of the different Asanas (Poses) of Yoga concentrates more on a particular area but ultimately all the Asanas deliver a strong aid towards weight loss for gents, ladies, kids and for people with different age groups.

Exercise & Weight Loss

If you have hit a weight loss plateau, then increasing the duration and intensity of exercise becomes important. It also becomes important when you are near to your target weight. The last few kgs are always the most difficult and you need that extra push.

At these times, 80% is not good enough; you need 100% efforts.“I Work Out Daily” Says A Dieter – We get many clients who say “I cannot do the diet because I’m exercising”. And the moment they get out of the gym, they go to a junk food stall. What they don’t know is Exercise & Diet should complement each other for better and quick weight loss at home.

Did you know?

During the last 50 years, Fitness clubs & Gyms have an increasing number of people opting in, because of their emphasis on quick Weight Loss through various workouts for both Men and Women.

Well, Unfortunately, it has also been noted that all the junk food companies and hotels have seen the best period for all junk companies in the world as people kept on increasing consumption of junk food. And this explains why people are falling sick and not able to reduce weight despite exercising more.

Now that we have seen how exercise can help in weight loss and as mentioned above exercise is going to help you in achieving 20% on your weight loss journey, the remaining 80% should be achieved through healthy food diet. 

Read our WEIGHT LOSS DIET  blog to know about a diet that will help you to be successful in achieving desired weight loss. Are you looking for a dedicated dietitian who can customize the weight loss exercise and weight loss diet plan more specific for you? Sign-up here for a free consultation now

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  1. Adit Prasetyo says

    this is cool guys and very helpful.

    1. Soma Raghavendra says

      Hi Adit! We thank you for sharing your valuable feedback. These 10 simple exercise can be done at home to lose weight for men and women. Keep following our blog to know more health information.

  2. Liam says

    Hey, I love this article.

    1. somaraghavendra says

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  3. Flynn says

    I absolutley love this article. I am just starting to get my life on track by trying to lose weight so I can live a happier life. Cheers

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  6. Fongang Emmanuel says

    Wow this is so cool.

    1. somaraghavendra says

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  7. Tarun says

    giving a great information about simple exercise to lose weight

    1. somaraghavendra says

      Hi tarun! We thank you for sharing your valuable feedback on simple weight-loss exercises that can be done at home for both men&women. Keep following our blog to know more health information.

  8. stacie says

    Love it. very inspirational. I stumbled upon something that has me very weary.

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  9. Eric says

    When they kept coming off, I knew I’d found something special

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  10. BELLO says


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  13. Sheuli Bhatia says

    Yoga is definitely a simple form of exercise that helps in weight loss. My mom has been practicing yoga since a long time now. I follow it too. The other workouts look simple too.

    1. netravati says

      We are glad that you liked our article. Thank you for your feedback. Keep following our blog for more such articles.