Simple at home workout for weight loss

Increasing your RMR means you burn more calories even when you're not exercising. And while lifting weights is typically the recommendation for building muscle, you can also increase your muscle and therefore improve your RMR through bodyweight exercises like the ones ahead. For bodyweight work specifically, aim to work out three to five days a week.

Note that the exercises we have coming up aren't a full workout, but rather a selection of moves you can plug into your routine. Ahead, check out eight bodyweight exercises that, when done consistently and paired with a healthy diet, can help you reach your weight loss goals. Some moves work just about every muscle in your body like burpees while others target two or three key muscle groups at once; both will typically help you burn more calories than isolated moves like bicep curls and sit-ups.

This is important because, generally speaking, you have to burn more calories than you take in in order to lose weight. You'll also notice both strength training and cardio moves, because you'll ideally do both if you're aiming to lose weight. While the strength moves will help you build muscle, like we talked about above, the cardio will up your calorie burn and is good for your heart as well. With all of that said, let's get to it! Here are the best no-equipment moves that trainers recommend for weight loss. View On One Page. Photo 0 of 9.

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Fitness Gear. Miley Cyrus. Miley Cyrus Dance Workout. Slowly bend your legs and squat down until thighs are parallel to floor, or for an advanced move, go slightly lower than parallel. Keep your head up and look straight ahead. Pause at the bottom, then rise back up, straightening the legs completely and lifting the right leg out to the side for a count of two.

Lower your right leg as you bend both legs into a squat. Repeat 12 to 15 times on each side, alternating which leg you lift. Assume a prone position on the floor with the knees fully extended and the toes pointed down to the floor.

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Place hands on floor, palms down, about 2 to 3 inches wider than shoulder-width apart, with elbows pointed outward. Keeping your body in straight line and toes in contact with the floor, push against the floor with the hands to fully extend the elbows. Pause at the top and then lower to starting position. Repeat times.

Start in a regular plank position arms fully extended with your shoulders over your wrists, feet together and body in a straight line. Jump your legs out to the side as if you were doing a jumping jack, then bring them back to the original position. Keep your core steady and repeat this movement 30 times.

Stand with feet hip-width apart. Head up and looking straight ahead, engage your core muscles and take a big step forward with one leg. Lower your body until your thigh is parallel to the floor. Press your foot into the floor and come back to starting position. Switch legs and repeat 10 to 15 times on each side. It's important not to let your knee shift in or out—keep it stable. Lie down with forearms on the floor and elbows beneath shoulders. Feet should be flexed with toes on the floor.

Rise up on your toes so that only your forearms and toes touch the floor. Your body should be a few inches off the floor in a straight line. Bring belly button to spine by contracting your deep abdominal muscles and tightening your buttocks and upper body.

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Breathe normally and hold for 30 to 60 seconds. Stand with feet shoulder-width apart and arms out in front. Squat down until thighs are slightly higher than knees. Push arms down and jump up. Land with soft, bent knees, and settle back into the squat position.

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Repeat 10 times. Lie down on your stomach with arms stretched out in front of you and legs extended. Draw the abdominals up and away from the floor and pull shoulders down away from your ears. Squeeze your abdominals, back muscles and glutes to lift arms and legs off the floor at the same time. Hold in this position, then relax and return to starting position. Start on all fours with your knees under your hips and your hands beneath your shoulders.



Extend your right leg behind you and extend your left arm in front of you. Slowly raise your arm and leg without arching your back.