A gym workout is not the only way to get in shape. There are many reasons why you may want to do a home workout instead.
If you’re looking to burn calories but don’t have access to a gym, or if you want to save money on membership fees and equipment, then it’s worth considering a home workout.
The best part about working out at home is that you can do it whenever and wherever you want! You don’t have to worry about making time for the gym, or fitting your workouts around the schedules of other people.
Even if you do have access to a gym, it’s still possible that you might prefer doing your workouts at home instead of going out somewhere every day. It’s all about what works best for you!
Right here on Buy and Slay, you are privy to a litany of relevant information on exercises to lose weight at home, gym workouts to lose weight, best exercise for weight loss at home for female, and so much more. Take out time to visit our catalog for more information on similar topics.
Gym Vs Home Workout For Weight Loss
Exercising at the gym it is one acquired taste. Some people were born for this: the classes, the music, the infinite workout options… Others are in a constant deja vu of signing up, going once and cancelling their membership after 3 months. The second group of people usually are more introspective and don’t like to have people watching them working out or are not that engaged with instructors and classes. For them, home workout might be the best way to keep their body moving.
In order to help with that choice, we listed five differences between working out at home and going to the gym that may help you find what suits you best.
Exercising at home VS going to the gym
Workout can be defined as a session of regular and vigorous physical exercise. Nowadays people are becoming very cautious about their health. Due to this numerous people are enrolling themselves for various kinds of workouts. Two of the most famous workouts involve gym workouts and home workouts.
The main difference between Gym Workout and Home Workout is that Gym Workout is conducted in a gym or gymnasium with a bunch of people. While Home Workout is typically conducted by an individual alone at home.
In a gym workout, there are numerous machines and equipment present. People perform their workouts as directed by their trainers with these machines and equipment. Gym workouts can also be considered as one of the factors that provide the best motivation to human beings to keep them fit, healthy, active, zealous, and athletic.
Home Workout generally does not involve any surveillance or supervision from any specialized fitness trainer, gym trainer, or coach. However, this workout does include various kinds of basic and advanced equipment as well.
Comparison Table Between Gym Workout and Home Workout
|Parameters of Comparison||Gym Workout||Home Workout|
|Equipment||Gym Workouts majorly involves heavy and advanced equipment such as power rack, squat rack, power tower, and so forth, and equipment such as training bench, dumbbell set, barbell set, and many more present.||Home Workout includes various kinds of basic equipment such as a mat, exercise ball, resistance bands, jump rope, etc., and some advanced equipment as well such as dumbbell sets, treadmill, and many more.|
|Effectiveness||A gym Workout is considered to be more effective as compared to a home workout.||Home Workout is considered to be less effective as compared to a gym workout.|
|Exercises||The major exercise involved in gym workouts are Zumba, treadmill, squats, and so on.||The major exercises involved in-home workouts are jumping rope, running, etc.|
|Focus||Physical fitness is the main focus of gym workouts.||Along with physical fitness home workouts may also focus on the mental well-being of an individual.|
What is a Gym Workout?
Gym workouts can also be considered as one of the factors that provide the best motivation to human beings to keep them fit, healthy, active, zealous, and athletic. The gym can either be built indoors or outdoor. It is an area where numerous people perform exercises to maintain their fitness and health.
In a gym workout, you have to keep your schedule as prescribed by your fitness trainer. The gym or fitness trainer will also give you a diet chart from his side which will have to be followed religiously by you. They will also tell you what you can eat, what you cannot and what you can drink, and whatnot. In a gym workout, you are given a time as to how long you can go to the gym for a workout.
The gym trainers in the gym will take care of all your facilities. In gym workouts, gym trainers tell you to use all the machines and equipment well. If you are a beginner then he will tell you which machine and equipment you have to start with and if you are experienced then what you have to do. Gym workout is majorly conducted with a group of people based on their experience. Gym workouts are constituted of various kinds of activities.
Pros and Cons of Joining a Gym
- Other people
Pros of Joining a Gym
If these factors matter most to you, you have your answer.
- Amenities: Exercise can be so much easier when you have lots of options to choose from. If you’re a cardio machine person, your choices at the gym abound: the treadmill, elliptical, stairclimber, stair stepper, stationary bike, rowing machine…it goes on and on. You also have options for lifting weights. You have machines, free weights, cable machines, bands, and more.
- Classes: Another big attraction is fitness classes. Sure, you can do online classes at home, but it’s not the same as going to the gym and being around people. There may be other offerings, too, like a pool, hot tub, tennis courts, etc.
- Community: There’s something about being in a gym,
sweating along with everyone else, that gives you a boost. We often draw energy from others and it can even push you to work harder. You don’t want that guy next to you running faster than you, right?
- Focus: There’s not much to do at the gym but exercise, which can help you stay focused on your workouts. There are no chores staring you in the face, no kids interrupting you, and nothing to tempt you away from your workouts.
- Motivation: Paying for a gym membership can be motivating,
but there’s also the boost you get from working out around other people. You can pick up on that friendly competitive vibe that you won’t get working out alone.
Cons of Joining a Gym
Gym membership has its advantages, but also its drawbacks.
- Cost: No matter where you go, you’re going to have to pay something to join a gym. Some high-end clubs can cost more than $100 a month, while smaller clubs may only charge $10. Still, you get what you pay for.
- Hassle: Another thing you have to do if you’re going to work out at the gym is get there. Pack a bag, fill up your water, get dressed (you don’t have to match, but you do need to wear clothing), drive there, park, go to the locker room, etc. So, your total time commitment is going to be longer, just because of the drive time.
- Other people: Here’s another thing about the gym: It’s full of people. Sweaty, earphone-wearing exercisers who are all there to do their own thing. Sometimes that leaks over into your world in the form of talking loudly on cell phones, leaving sweat all over the machines, not putting away their weights, or choking you with too much cologne or perfume. It’s a gym. It happens.
What is Home Workout?
As this workout, the home workout does not involve any surveillance from any specialized fitness trainer, gym trainer, or coach which might result in a struggle for the individual to plan on his or her timings, diets, etc. Home workouts can be done by a person at any time according to his wish, according to his convenience.
In this, if an individual wants, he can take advice from his nutritionist about his diet. In-home workout, if an individual wants, one can also join online home workout courses, in which trainers will tell you all about your diet, etc. Beginners can start by stretching the body muscles in-home workouts, gradually increasing the level of their exercise. The option of a home workout will be more ideal for those people who do not like to meet people much.
In-home workout maybe you don’t feel motivated because you just exercise alone which will not give you motivation but if you workout with a partner at home then you will get motivation and from which your result will also be better. In-home workouts, an individual may struggle with equipment and the use of machines as he might not know how to use these things.
Pros and Cons of Working Out at Home
Pros of Working Out at Home
For some people, home workouts are the best option, thanks to these benefits.
- Convenience: You don’t have to pack a bag, drive anywhere, or arrange for child care. You could work out in your pajamas, if you wanted to…something they frown upon at the gym. You can also work out whenever you like, which is perfect if you need to split your workouts or want to work out at odd hours.
- Cost: There’s no membership fee and you can outfit your home gym with a few inexpensive resistance bands and an exercise ball and be set to go. You could even do bodyweight workouts that require no equipment at all.
- Variety: There’s a different kind of variety when you work out at home. You can go outside, do exercise videos, stream live classes, exergames, or download workout apps. You can mix and match all you want—putting weights and cardio together, throwing in some yoga, whatever floats your boat. This is great for more impulsive exercisers who want to mix things up.
Cons of Working Out at Home
Don’t let these derail your home workout.
- Boredom: At the gym, you have lots of scenery to distract and potentially motivate you and, sometimes, we really do need a good distraction. If you don’t have enough variety at home, you might just get too bored with your workouts.
- Excuses: When you exercise at home, there are approximately 4,987 excuses to skip your workout. If you’re not very self-motivated, you might find yourself avoiding workouts with silly chores like filing your nails, ironing the sheets, or alphabetizing your book collection.
- Space: You don’t need a ton of space to work out at home, but if you want a treadmill or other large piece of equipment, space is obviously important.
Main Differences Between Gym Workout and Home Workout
- Gym Workout involves supervision of trained people whereas home workout does not involve any supervision of any trainer.
- In Gym Workout people have a fixed time allotted to them for their workout whereas in-home workouts people can work out according to their convenience.
- Gym Workout may charge you surplus for providing all the amenities while a home workout can prove to be budget-friendly for you.
- Gym workout is considered to be more result-oriented as compared to Home Workout.
- Gym Workout is considered to be a more popular and reliable form of a workout than Home Workout.
With time, people have come to know that exercise can be done not only at the gym but also at home. Both the workouts are efficient in their ways, it just depends on the individual, on the consistency of the individual, and how regular he does his exercise. People can make excuses at home for not exercising but not in the gym. Self-motivation is the key to your physical and mental well-being.
Exercises To Lose Weight At Home
Exercise is essential for your overall health. Good health and weight loss are interrelated. If a person has a higher body mass index, then they are prone to several disorders like hypertension, diabetes, cholesterol, and other cardiovascular problems. Exercise becomes also very crucial for the effective management of these conditions. If you are diagnosed with diabetes, you can try out these exercises for diabetes to keep your blood sugar levels in check.
Two important factors that need to be considered to lose weight are exercise and dieting. The balance between the two is very important. In your everyday routine, if you follow your diet and skip exercise or work out intensely and not follow your diet then you will see your body behaving very differently.
Exercise has many benefits attached to it along with weight loss. Exercise improves your mood, strengthens your bones, and reduces the risk of many chronic diseases. People tend to pull themselves out from exercise as they won’t have the time to hit the gym or even cannot afford to join a gym or personal trainers to guide them on their fitness journey.
7 Best Exercises to Lose Weight At Home
So, here we would like to suggest to you the 7 best and popular exercise programs that you can practice at home and make yourself stronger, fitter and healthier.
1. Aerobic Exercises
Walking is considered one of the best weight loss exercises. Walking at a fast pace is a great exercise for burning calories. An exercise program that puts minimal stress on your joints and can be incorporated into your day-to-day activities.
According to many studies, A 70-kg individual burns around 167 calories per 30 minutes of walking at a pace of 6.4 kph. It is also observed that an individual can reduce their body fat by an average of 1.5% and waist circumference by 2.8 cm by walking for 50-70 minutes 3 times per week.
Jogging and Running are considered to be the king of weight loss exercises. These exercises are total body integrated exercises. It will strengthen your legs and be very effective for belly fat. The major difference between running and jogging is the pace. Jogging is between 6 – 9 kph and running will be around 10 kph.
Running and Jogging will approximately help burn 372 calories per 30 minutes and 298 calories per 30 minutes respectively. The combination of these 3 exercises will certainly help improve your muscular strength and overall body weight to keep you fit and healthy.
Set aside 1 hour of your time and include these exercises in your routine.
- Start with walking exercise for 15 minutes.
- Increase your pace and start Jogging for the next 15 minutes.
- With a constant increase in pace, run for another 15 minutes.
- Reduce your pace and come back to jogging for 10 minutes.
- Relax your body and slow down your pace and walk for 5 minutes.
2. Skipping or Jumping Rope
Skipping exercise offers a complete body workout and helps increase your muscle strength, metabolism, and burn many calories in a short time.
Skipping exercise done regularly will bring in calmness and help to ease depression and anxiety. The workout also increases your heart rate which results in faster pumping of blood across your body to keep your heart in a better and healthy condition. Along with your heart, this exercise takes care of your lungs by keeping them functioning and healthy.
Everybody has a distinctive body and which makes the process obtain different results. Losing weight is nothing but burning more calories than you intake and skipping will surely help you do that. This form of exercise approximately burns calories close to 1300 per hour.
- On a flat surface, stand with your back straight.
- Make sure your feet are together and pointing straight.
- Keep your hand straight pointing downwards close to your thighs.
- Jump off the ground and let your rope pass under your feet and bring it back.
- Repeat these steps and increase your jumping speed constantly.
Plank Pose or Plank exercise is one of the most effective full-body workouts. The biggest advantage of Plank’s workout is it targets most of the major muscle groups in the body. It strengthens your muscles in the core, shoulder, arms, chest, back, and hips. Along with these benefits, Plank exercises help in quickly burning the excess fats and calories from the body.
A workout that seems to be a simple and easy one but it’s quite exhausting and intense. The plank exercise is a great example of the longer you workout the better will be your results. You need to focus on holding your plank position for a longer period to find quick and better results.
Plank exercise has different variations that target different muscle and body areas. Each variation is very helpful and keeps improving your core strength, body balance, endurance, and posture.
Plank Exercise Variations
The Standard Plank: It is also known as The Extended Arms Plank. This position is best suited for beginners who are looking forward to improving their core strength. This workout is great for improving metabolic activity and digestion. The forearm Plank variation is an identical version of the extended arms plank. The target areas of this workout are the core, arms, shoulders, and back.
The Mountain Climbers: Considered as one of the intense variations of plank workout. A full-body workout that burns excess calories and fat from the body. The targeted areas of this workout are the biceps, hamstring muscles, core, triceps, and chest.
- Get down into the Push-Up or Standard Plank Position.
- Now bend your right knee and pull it towards your chest.
- Push your right knee back to your initial position.
- Now bend your left knee and get it towards your chest.
- Push your left knee back to your initial position
- Continue the above steps around 20-25 times.
The Reverse Plank: This is a variation of the standard plank but done in a reverse manner. This workout is an excellent way to stretch your body. A workout that reduces unnecessary fats and calories from your body. It helps in strengthening your core, shoulders, back, chest, and gluteal muscles.
- Sit down and extend your legs in front of you.
- Place your hands behind your hips for your upper body support.
- Now lift your hips by straightening your hand and form a straight line with your body.
- Hold this position for 40-60 seconds.
- Repeat these steps and methods around 20-30 times.
4. Push-Ups and Pull-Ups
Push-ups are one of the most popular exercises and it is a workout that can be done at any time, anyplace, and by anyone. Push-ups exercise is very useful for weight loss as it pushes your body away from the ground and exerts energy which in turn burns calories.
Push-up exercises are good as it burns calories quickly and makes you focus on the larger muscles in your upper body. Push-up workout also focuses on your chest, shoulders, back, biceps, and triceps. Push up exercise will also strengthen your core muscles and make your body physically stable and healthy.
Push-ups help in building more lean muscles in our chest, shoulders, biceps, and triceps. If you keep practising push-ups for weeks or months or years, then you will build a great amount of muscle mass, and to maintain your muscle your body has to expend its calories.
- Look for anti-slippery and flat surfaces.
- Place your hands facing forward and slightly wider than your shoulder width.
- Set your feet together or slightly apart in a comfortable position. Initially, you can keep your feet further apart until you find a proper balance.
- Now bend your shoulders as low as possible towards the floor and push up back and straighten your arms.
- Repeat these steps for 15 reps and 3 sets.
Pull-ups focus on several muscle groups that burn more calories as multiple muscles like biceps, triceps, back and core are working together. This workout can aid you to get in shape, increasing your ability to burn fat and boosting your metabolism. To complete a pull-up it nearly takes 15 muscles and the primary muscles are your lats and biceps.
According to the study, doing a pull-up workout will help you burn nearly 10 calories per minute. It is recommended that at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity workout have to be done each week as cardio is one of the best ways to burn calories.
- Grip the pull-up bar with your arms fully stretched by standing straight.
- Now bend your knees and pull yourself until your chin clears the bar.
- Come back to your original position slowly.
- Repeat these steps for 15 reps and 4 sets.
Squat exercises are known as muscle strengthening exercises. The main aim of this exercise is to improve the lower part of the body. Squats help burn calories and prevent fat from accumulating in your lower part of the body. This exercise helps improve your mobility and also balance. A beginner should aim for 3 sets of 12-15 reps of at least one type of squat to expect better results.
- Stand straight with your feet wider than your hip width with toes facing front.
- By bending your knees and ankles push your hips back.
- Sit into a squat position by keeping your heels and toes on the ground.
- Keep your knees bent to a 90-degree angle and pose yourself parallel to the floor.
- Straighten your legs by pressing your heels and return to the standing position.
A popular strength training workout that strengthens and tones your lower body and improves overall fitness and athletic performance. Lunges mainly focus on strengthening your back, hips, and legs.
Lunges help in building lean muscle and reduce body fat. It is important to push yourself and include lunges in a high-intensity workout routine with the help of heavyweights. The single-leg movements involved in this workout stabilizes muscles to develop balance, stability, and coordination.
- Stand straight with your back and abs upright.
- Bend your knee by keeping your right leg in the front.
- Now, bend your knee until your right thigh is parallel to the ground and left one perpendicular.
- Keep your front knee above your heel.
- Come back and bring your feet together.
- Repeat the above steps with your left leg.
- 30 reps of alternate lunges are very helpful.
Along with exercises that need to be done at your place for weight loss. There are other factors and methods that can be helpful for weight management.
Yoga, a 5000-year-old transcription has proved to be an effective weight loss therapy. It is believed to be developed by Rishis and Brahmans and has 5 basic principles: Exercise, Diet, Breathing, Relaxation, and Meditation.
The combination of Yoga and healthy eating has proven beneficial as it helps to lose weight along with keeping your body and mind healthy. It also improves your mindfulness and relation with your body. You can also lower your blood sugar levels by practising yoga for diabetes.
Along with weight loss as its benefit, Yoga has more benefits to offer such as:
- Improved Cardio Health
- Increased Muscle tone
- Balanced Metabolism
- Improved Respiration
- Increased Flexibility
- Stress Management
Yoga Poses are an integral part of weight reduction. Yoga poses focus mostly on improving concentration and building your muscle tone. Your body should get used to these poses to yield maximum benefits from yoga.
Some of the yoga poses that should be practised for weight loss are:
- Warrior Pose
- Triangle Pose
- Shoulder Pose
- Bridge Pose
- Bow Pose
- Plank Pose
- Downward Dog Pose
- Sun Salutation
Calories Burned With Different Exercises
Here is a quick guide on how many calories different exercises burn within what time. Note that these are just general figures and the actual amount will depend on a variety of factors like your weight, age, fitness level, the intensity of your workout and the amount of time you put into each exercise:
|Jogging/Running||372 to 700 calories per hour|
|Skipping Rope||500-1300 calories per hour depending on weight|
|Planking||Between 2-5 calories per minute (120-300 calories per hour)|
|Mountain Climbers Planks||650 – 700 calories per hour|
|Pull ups||1 calorie per pull up|
|Push ups||About 171 calories within 15 minutes (around 343 calories in 30 minutes)|
|Squats||19-44 calories per every 5 minutes (100-222 calories for every 25 minutes)|
|Lunges||90 calories per 15 minutes|
|Yoga||Between 180 and 460 calories per session (highly dependent on the type, intensity, duration of the session)|
Best time to exercise
Perhaps the best time to do your daily workout routine is early in the morning. The main reason behind this is that exercising on an empty stomach is the best way to burn stored fat. Even if you feel irritated by the early alarm clocks at first, it will slowly become a habit for you, a good one at that. Say, you wake up every day at 7 am in the morning. This way your biological clock shifts earlier, thereby making you tired quickly in the evening or night. This helps in maintaining the schedule diligently.
However, there have been studies that suggest that working out in the evening can be better as our bodies use lesser oxygen during that time, which may help enhance our performance and in turn lose weight. Nonetheless, the studies are quite limited and the majority of researchers direct towards morning as the favoured time to exercise if you want to lose weight at home.
Diet tips for weight loss
Follow these tips to make sure your weight loss programme at home is done properly:
- Do not fall prey to fad diets that promise results in a short amount of time.
- Beware of alluring weight loss pills and belts which may only give short term results.
- Starving yourself is certainly not the right answer as it can lead to other problems like acidity, nausea, etc.
1. Is it possible to lose weight with just exercise?
No, Weight loss is a combination of regular workouts and a proper diet. It is important to ensure you strictly follow both to achieve the desired results.
2. If I Sweat more during a workout, does that mean more fat is burned?
No, Sweat indicates your body’s ability to maintain its normal body temperature. Your body starts to store heat when you sweat so that you can experience cooling by evaporation.
3. How often should one work out to see results?
Work out regularly to get in good shape. It is advisable to work out at least 2-3 times a week rather than once in a while.
4. How many calories to consume in a day?
Calorie intake can be determined by multiplying your ideal body weight by 14. For example, If your body weight is around 135 pounds then you need to consume 1,890 (135*14) calories per day.
5. Can I lose weight in a week?
It is possible to lose a certain amount of weight in a week by maintaining a strict diet and working out dedicatedly and regularly. You may also try intermittent fasting and make conscious changes in your daily lifestyle like walk more often, to quickly lose weight.
6. Will I lose weight if I stop eating?
Weight loss is all about the calories you intake and the calories you burn. When you stop eating, the calorie intake goes down. As a result, you will go into a calorie deficit state and lose weight. However, this is not a healthy option. You must watch your calorie intake but eating is important to stay healthy.
7. What food should I avoid to lose weight?
Any foods with high carbohydrates and fats should be avoided if you want to lose weight. These include french fries, potato chips, white bread, pastries, cookies and sugary drinks.