at-home workout for weight loss
Weight Loss Workouts

16 Tips to Tackle Your At-Home Workout to Lose Weight

What is your favorite at-home workout to lose weight? Don’t have one? Why?

Wait, I know why. I used to hate working out at home. But then 2020 forced us all to give up our gym memberships, so I had no other option. It took me several months to figure out what worked for me and what didn’t. And guess what? Now that gyms are back open, I’m still doing my home workouts! I realized all the amazing benefits of working out at home, such as:

Saving money.

Saving time. So much time!

Being able to work out whenever I want. 3am anyone?

Being able to do shorter workouts twice a day rather than one longer workout.

Being able to work out in my PJs (I don’t suggest it, but it happens).

There are so many advantages, but getting started with your at-home workouts to lose weight can be tough at first. Here are my top tips for making sure working out at home works for you.

1. Put Your Workout Clothes on First Thing in the Morning

This helped me SO much! Working from home, it’s tempting to just stay in PJs all day. But if you plan to conquer your at-home workouts to lose weight, the best thing you can do is dress for success. Put your workout clothes on first thing in the morning, and you are ready to go.

This puts you into the mindset of having a healthy day, where you know you will be doing your workout during your morning routine. If you work from home, but exercise later in the day, this is still a good idea! You can wear your workout clothes all day if they’re comfortable, and still be ready for your workout when the time comes.

2. Get Your Home Workout Done Early

Speaking of early workouts, this is such a good idea for so many reasons. First of all, you get it out of the way in the morning so you don’t have to worry about it all day. It is also often quieter and cooler in the morning, so you don’t have those concerns as well.

But perhaps one of the best reasons to exercise in the morning is because it sets you up for the rest of the day. There is this mindset shift that happens when you start your day with something healthy and productive, where you have more energy and motivation to continue with your healthy habits. You’ll feel a great sense of accomplishment knocking out your workout before 9.

3. Set Up a Workout Area

While you don’t need an entire room dedicated to a home gym, it does help to have a designated area in your home that will be your main workout space. This can just be a little corner of your bedroom or living room with your yoga mat, weights and kettlebell, and any other workout accessories you might have.

Keeping them in one area is more convenient, and makes you ready to go once it’s time to work out.

4. Have an Ideal Indoor Environment for Exercise

There is more to establishing an at-home workout routine than just having a space to do it and some equipment. The environment itself can either help or hurt your fitness goals. The trick to making a new habit stick is to make sure your environment makes it easier for you.

If you have a cluttered home and n

ever enough room to do a workout in your living room, you aren’t going to clean just to do it. Keep your house clean and tidy as often as you can, have a designated workout space, and make sure you have temperature control with air conditioning or a fan, so your workout is as comfortable as possible.

5. Get Some Basic Equipment

Don’t go out and spend thousands of dollars on gym-level equipment, but do have a few items to make it easier to get started with your at-home workout to lose weight. You really only need a few things to get s

tarted, and they shouldn’t cost you a lot of money. Some accessories and equipment to consider getting are:

  • Yoga or exercise mat
  • Weights or kettlebell
  • Resistance bands
  • Yoga props

Even these are optional, since if you have carpet, you might not even need a yoga mat right away. And you can do tons of exercises just with your own bodyweight. Then you can gradually add more equipment as it fits into your budget.

6. Shut Off Your Phone Notifications

While you might be using your phone to stream workouts at home, you don’t need to be distracted constantly by your notifications. Try to remember to turn them off, both the sound and the push notifications on your phone. You don’t need those pop-up reminders from your calendar or notifications from Instagram when you’re trying to focus on your workout.

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7. Schedule Your Workouts

When you first start working out at home, it is challenging to have the motivation to get started. This is when scheduling in your workouts comes in handy. Write it down in your calendar and to-do list just like you would any other appointment.

I also find it helpful to set an alarm for whatever time you’ve decided to work out. When that alarm goes off, it’s game time. Keep your commitments to yourself when it comes to fitness, and you will soon not even need the reminders.

8. Head Outside for a While

At-home fitness doesn’t mean you have to stay in your house. Unlike your gym workouts, it’s easier and more enjoyable to include some outdoor elements in your routine, and it definitely keeps things interesting. You can get your cardio in simply by taking a jog or going on a hike.

Working out outside is easy, convenient, and free. And it also helps you get some fresh air and vitamin D, both of which are great for your mood and stress relief.

Have you ever tried rollerblading? It’s a fantastic at-home workout for weight loss. I tell you everything you need to know about getting started in this post.

9. Get Athletic Clothing You Love

This makes all the difference when it comes to at-home workout motivation. It might seem like a small thing, but when you love the workout clothes you have, you’re excited to put them on and use them. And if you’re going to follow tip #1 and put them on first thing, you might as well have lots of items you love to choose from. Pick up new pieces slowly, just one at a time, and soon you will have a collection you can’t wait to wear.

P.S. One of my new favorite brands is www.PIXIBU.com. Their stuff is so fun and super soft and comfy!

10. Choose a Workout Time Without Distractions

It can be a little tricky working out at home when you have pets, kids, roommates, and other distractions. The time of day you choose to workout can help minimize these distractions and keep you on track with your fitness goals.

Think about your daily routine, schedule, and who is home at what time. Your best workout time might be early in the morning when the house is still asleep, early afternoons when the kids are still in school, or the evening.

11. Try New Styles of Workouts

Don’t be afraid to try something new! When you’re working out at home, you don’t have to worry what you look like doing a new activity. No one’s watching! There are so many options to choose from, but here are some of my favorites to start with:

  • Calisthenics
  • Barre and ballet
  • Kickboxing
  • Yoga
  • Pilates
  • HIIT and Tabata
  • Dance workouts
  • Weightlifting circuits
at home workout for weight loss
You can work out in your yard when it’s nice outside.

12. Combine Different Types of Workouts

There is no reason you have to choose just one type of workout a day, or that you need to stick to the 20-minute workout and do nothing else afterward. When you get up to wanting to workout for 45-60 minutes a day, but enjoy those shorter workouts, you can just combine 2 or 3 of them for a nice long workout.

This helps you to work out for longer periods of time, still do your favorite forms of exercise, and gives you a chance to combine cardio, strength training, and other forms of exercise.

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13. Keep it Short with HIIT

Don’t have a lot of time to dedicate to your workout? No problem! Just do a quick HIIT workout, and in 15 minutes you have an awesome cardio workout done for the day.

HIIT stands for high-intensity interval training, and is a shorter workout but with a lot more intensity. You typically work at a very high intensity for about 30 seconds on, then have a short break for 10-15 seconds, then do your intensity interval again. HIIT is one of the most effective at-home workouts for weight loss you can do, and I do them often.

You can find HIIT workouts to do with weights, bodyweight, dance, treadmill sprints, stairs, and so much more.

14. Use Apps for Ease and Convenience

While you can definitely stream workouts on your computer and YouTube, there are also some great apps that help keep you on track and even have their own workout calendars. Some workout apps to try include:

  • Obe
  • Alive by Whitney Simmons
  • BeachBody
  • Tone it Up
  • 8Fit
  • Nike Training Club
  • Apple+ Fitness

If you have a fitness influencer you follow on YouTube or social media, check if they have an app, since many of them do now.

15. Fit in a Warm-Up and Cool Down

Many workouts on YouTube or streaming services come with the warm up and cool down included, which is great. But if they don’t, you will need to get this in on your own.

Instead of going directly from sedentary to doing a high-intensity workout, the warm up helps your body get used to your heart rate rising gradually and warms up your muscles. The cool down does the opposite, where it slowly brings your heart rate back down.

You can do something as simple as walking outside or on the treadmill for five minutes to get in a good warm up. Your cool down can include the post-workout stretching to prevent sore muscles.

16. Involve Your Family or Friends

Make working out at home fun by getting your spouse or partner involved, or inviting friends over. Many people prefer working out with someone instead of alone, so whatever motivates you best is what you should do.

Here are a few ideas:

  • Do a dance workout video with your family in the evenings after dinner.
  • Have your teens do yoga with you.
  • Invite friends over on the weekend to do a cardio workout before you go lunch.

Remember, the most important thing isn’t how many calories you burn but that you’re keeping active and making fitness a lifelong habit. So have fun!

Like this article? Share it on social and help your friends and family live a healthier lifestyle. Also, I send out good stuff just like this in my monthly newsletter, so drop your email in the box at the bottom of the page!

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Jody Braverman, NASM-CPT, NASM-FNS, PN1

Jody Braverman is a certified nutrition, fitness, and weight loss expert who has been working in the health & fitness industry for over two decades.

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