Are you looking for effective home exercises to lose weight within just two weeks? Look no further! We’ve compiled a list of 15 home workouts that can help you shed those extra pounds without requiring a gym membership or fancy equipment. By incorporating these exercises into your daily routine, you can support your weight loss journey and start seeing results in no time.
Home Exercises to Lose Weight in 2 Weeks
1. Jumping Jacks
Jumping jacks are a highly effective home exercise to lose weight within just two weeks. As one of the many home exercises to lose weight, they offer a full-body workout that combines cardio and strength training without the need for any equipment.
To perform jumping jacks, follow these simple steps:
- Stand with your feet together and your arms by your sides.
- Jump your feet apart and raise your arms above your head in a single motion.
- Jump again to return to the starting position, lowering your arms back to your sides.
This dynamic exercise targets multiple muscle groups, including your legs, arms, and core, while increasing your heart rate and boosting your metabolism. Incorporating jumping jacks into your regular workout routine can help burn calories, improve cardiovascular fitness, and tone your muscles.
A study published in the Journal of Strength and Conditioning Research found that high-intensity interval training (HIIT) exercises, like jumping jacks, led to significant improvements in body composition and aerobic fitness (1). Another study in Applied Physiology, Nutrition, and Metabolism showed that HIIT workouts could effectively reduce body fat and improve overall fitness (2).
Aim for 3 sets of 30 reps of jumping jacks, adjusting the intensity and duration according to your fitness level. Combine them with other home exercises to lose weight and a balanced diet for the best results within two weeks.
Related: 15 Best Home Remedies to Lose Weight in 2 Weeks Backed by Science
2. Push-ups
Push-ups are a versatile home exercise to lose weight in just two weeks. As one of the classic home exercises to lose weight, push-ups target the chest, shoulders, and triceps while also engaging the core and lower back muscles.
To perform push-ups correctly, follow these steps:
- Start in a plank position with your hands shoulder-width apart and your feet close together.
- Lower your body by bending your elbows until your chest is about an inch above the ground.
- Push yourself back up to the starting position while maintaining a straight body line.
Push-ups not only help build muscle strength but also increase your metabolic rate, leading to more calories burned throughout the day. According to a study published in the Journal of Exercise Physiology Online, push-ups can improve upper body strength and endurance, contributing to a more effective weight loss program (3).
For beginners, modified push-ups can be performed on the knees to reduce the intensity. Aim for 3 sets of 10-15 reps, gradually increasing the difficulty as your strength improves. Combine push-ups with other home exercises to lose weight and a balanced diet for optimal results within two weeks.
3. Plank
The plank is a highly effective home exercise to lose weight within just two weeks. This simple yet challenging exercise targets the core, lower back, and shoulder muscles, promoting stability and balance throughout the body.
To perform a plank correctly, follow these steps:
- Start in a push-up position with your arms straight and your hands shoulder-width apart.
- Lower your body onto your forearms, keeping your elbows directly under your shoulders.
- Hold your body in a straight line from your head to your heels for 30 seconds to 1 minute.
By holding this isometric position, you engage multiple muscle groups while burning calories and improving your posture. According to a study published in the Journal of Strength and Conditioning Research, planks effectively improve core strength and stability while reducing the risk of lower back pain (4).
For beginners, modified planks can be performed on the knees or with extended arms. Aim for 3 sets of 30-second to 1-minute holds, gradually increasing the duration and intensity as your strength improves. Combine planks with other home exercises to lose weight and a balanced diet for the best results within two weeks.
4. Mountain Climbers
Mountain climbers are a highly effective home exercise to lose weight within just two weeks. This dynamic exercise targets the core, legs, and upper body muscles, providing a full-body workout without any equipment.
To perform mountain climbers, follow these steps:
- Start in a push-up position with your arms straight and your hands shoulder-width apart.
- Bring your right knee towards your chest, keeping your left leg extended behind you.
- Quickly switch your legs, bringing your left knee towards your chest while extending your right leg behind you.
By moving quickly and engaging your core, mountain climbers elevate your heart rate and improve cardiovascular fitness while toning your muscles. According to a study published in the Journal of Strength and Conditioning Research, mountain climbers are an effective HIIT exercise that can increase calorie burn and improve cardiovascular fitness (5).
For beginners, mountain climbers can be performed at a slower pace, alternating legs one at a time. Aim for 3 sets of 30 seconds to 1 minute, gradually increasing the duration and intensity as your fitness improves. Combine mountain climbers with other home exercises to lose weight and a balanced diet for the best results within two weeks.
5. Burpees
Burpees are a challenging yet effective home exercise to lose weight within just two weeks. This full-body exercise combines cardio and strength training, targeting the chest, legs, arms, and core muscles.
To perform burpees, follow these steps:
- Start in a standing position with your feet shoulder-width apart.
- Drop down into a squat position and place your hands on the floor in front of you.
- Jump your feet back to a plank position and lower your body into a push-up.
- Jump your feet back to the squat position and jump up explosively, reaching your hands above your head.
Burpees are a high-intensity exercise that elevates your heart rate and increases calorie burn, making them a great addition to any home exercise routine. According to a study published in the Journal of Strength and Conditioning Research, burpees are an effective HIIT exercise that can improve cardiovascular fitness and body composition (6).
For beginners, modified burpees can be performed by stepping back into the plank position and stepping up from the squat instead of jumping. Aim for 3 sets of 10-15 reps, gradually increasing the intensity and duration as your fitness improves. Combine burpees with other home exercises to lose weight and a balanced diet for the best results within two weeks.
6. High Knees
High knees are a dynamic home exercise to lose weight within just two weeks. This exercise targets the lower body muscles, including the quads, hamstrings, and calves, while elevating your heart rate and burning calories.
To perform high knees, follow these steps:
- Stand with your feet hip-width apart and your arms by your sides.
- Quickly lift your right knee towards your chest while bringing your left arm forward.
- Lower your right leg and lift your left knee towards your chest while bringing your right arm forward.
By moving quickly and engaging your core, high knees elevate your heart rate and improve cardiovascular fitness while toning your leg muscles. According to a study published in the Journal of Strength and Conditioning Research, high knees are an effective HIIT exercise that can increase calorie burn and improve cardiovascular fitness (7).
For beginners, high knees can be performed at a slower pace, lifting one knee at a time. Aim for 3 sets of 30 seconds to 1 minute, gradually increasing the duration and intensity as your fitness improves. Combine high knees with other home exercises to lose weight and a balanced diet for the best results within two weeks.
7. Squats
Squats are a classic yet effective home exercise to lose weight within just two weeks. This exercise targets the lower body muscles, including the glutes, quads, and hamstrings, while burning calories and promoting better posture.
To perform squats, follow these steps:
- Stand with your feet shoulder-width apart and your toes pointing forward.
- Lower your body by bending your knees and pushing your hips back, keeping your chest up and your core engaged.
- Push through your heels and stand up, squeezing your glutes at the top.
Squats are a compound exercise that targets multiple muscle groups, making them a great addition to any home exercise routine. According to a study published in the Journal of Sports Sciences, squats are an effective exercise for improving lower body strength and power, as well as reducing body fat (8).
For beginners, squats can be performed without weights, using only your body weight for resistance. Aim for 3 sets of 10-15 reps, gradually increasing the intensity and duration as your strength improves. Combine squats with other home exercises to lose weight and a balanced diet for the best results within two weeks.
8. Lunges
Lunges are a simple yet effective home exercise to lose weight within just two weeks. This exercise targets the lower body muscles, including the glutes, quads, and hamstrings, while promoting better balance and stability.
To perform lunges, follow these steps:
- Stand with your feet hip-width apart and your hands on your hips.
- Step forward with your right foot, bending your right knee and keeping your left heel lifted.
- Push through your right heel and step back to the starting position.
- Repeat on the left side.
Lunges are a unilateral exercise that targets one leg at a time, promoting better muscle balance and strength. According to a study published in the Journal of Strength and Conditioning Research, lunges are an effective exercise for improving lower body strength and power, as well as reducing body fat (9).
For beginners, lunges can be performed without weights, using only your body weight for resistance. Aim for 3 sets of 10-15 reps on each leg, gradually increasing the intensity and duration as your strength improves. Combine lunges with other home exercises to lose weight and a balanced diet for the best results within two weeks.
9. Bicycle Crunches
Bicycle crunches are a challenging yet effective home exercise to lose weight within just two weeks. This exercise targets the abs and obliques, while burning calories and promoting better core strength and stability.
To perform bicycle crunches, follow these steps:
- Lie on your back with your knees bent and your hands behind your head.
- Lift your shoulders off the ground and bring your left knee towards your chest while extending your right leg.
- Twist your torso and bring your right elbow towards your left knee.
- Switch sides, bringing your right knee towards your chest and twisting your torso to bring your left elbow towards your right knee.
Bicycle crunches are a dynamic exercise that engages multiple muscle groups, making them a great addition to any home exercise routine. According to a study published in the Journal of Strength and Conditioning Research, bicycle crunches are an effective exercise for targeting the rectus abdominis and obliques, while promoting greater muscle activation than traditional crunches (10).
For beginners, bicycle crunches can be performed at a slower pace, focusing on proper form and technique. Aim for 3 sets of 10-15 reps, gradually increasing the intensity and duration as your core strength improves. Combine bicycle crunches with other home exercises to lose weight and a balanced diet for the best results within two weeks.
10. Leg Raises
Leg raises are a simple yet effective home exercise to lose weight within just two weeks. This exercise targets the lower abs and hip flexors, while promoting better core strength and stability.
To perform leg raises, follow these steps:
- Lie on your back with your legs straight and your arms at your sides.
- Lift your legs off the ground, keeping them straight and together.
- Slowly lower your legs back down towards the ground, stopping just before they touch the ground.
- Lift your legs back up to the starting position.
Leg raises are an isolation exercise that targets the lower abs and hip flexors, making them a great addition to any home exercise routine. According to a study published in the Journal of Sports Science & Medicine, leg raises are an effective exercise for targeting the lower abs, while promoting greater muscle activation than traditional sit-ups (11).
For beginners, leg raises can be performed with bent knees, gradually increasing the difficulty by straightening the legs. Aim for 3 sets of 10-15 reps, gradually increasing the intensity and duration as your core strength improves. Combine leg raises with other home exercises to lose weight and a balanced diet for the best results within two weeks.
11. Tricep Dips
Tricep dips are a great home exercise to lose weight within just two weeks, as they target the triceps, chest, and shoulders. This exercise requires no equipment, making it a convenient and effective addition to any home workout routine.
To perform tricep dips, follow these steps:
- Sit on the edge of a sturdy chair or bench, with your hands gripping the edge of the seat beside your hips.
- Walk your feet forward until your hips are off the edge of the seat, with your knees bent at a 90-degree angle.
- Lower your hips towards the ground, bending your elbows and keeping your shoulders down and back.
- Push yourself back up to the starting position, extending your elbows and keeping your core engaged.
Tricep dips are an effective bodyweight exercise that can help tone and strengthen the triceps and upper body. According to a study published in the Journal of Strength and Conditioning Research, tricep dips are an effective exercise for targeting the triceps, while promoting greater muscle activation than traditional tricep extensions (12).
For beginners, tricep dips can be performed with bent knees, gradually increasing the difficulty by straightening the legs. Aim for 3 sets of 10-15 reps, gradually increasing the intensity and duration as your strength improves. Combine tricep dips with other home exercises to lose weight and a balanced diet for the best results within two weeks.
12. Step-ups
Step-ups are an effective and simple home exercise to lose weight within just two weeks, as they target the glutes, quads, and hamstrings. This exercise requires no equipment and can easily be performed at home with a sturdy chair or bench.
To perform step-ups, follow these steps:
- Stand facing a sturdy chair or bench, with your feet shoulder-width apart.
- Place your right foot on the chair or bench, stepping up until your right leg is straight.
- Step back down with your left foot, returning to the starting position.
- Repeat the movement with your left foot, stepping up with your left leg and returning to the starting position.
Step-ups are an effective bodyweight exercise that can help tone and strengthen the lower body. According to a study published in the Journal of Strength and Conditioning Research, step-ups are an effective exercise for targeting the glutes and quads, while promoting greater muscle activation than traditional lunges (13).
For beginners, step-ups can be performed with a lower surface, gradually increasing the difficulty by using a higher chair or bench. Aim for 3 sets of 10-15 reps on each leg, gradually increasing the intensity and duration as your lower body strength improves. Combine step-ups with other home exercises to lose weight and a balanced diet for the best results within two weeks.
13. Russian Twists
Russian twists are a challenging but effective home exercise to lose weight that target the abdominal muscles, obliques, and lower back. This exercise requires no equipment and can easily be performed at home.
To perform Russian twists, follow these steps:
- Sit on the floor with your knees bent and feet flat on the ground.
- Lean back slightly and lift your feet off the ground, balancing on your glutes.
- With your arms extended in front of you, rotate your torso to the right and touch your hands to the ground.
- Return to the starting position and repeat the movement, this time rotating to the left and touching the ground with your hands.
According to a study published in the Journal of Strength and Conditioning Research, Russian twists were found to be an effective exercise for targeting the rectus abdominis and obliques, with high muscle activation compared to other abdominal exercises (14).
For beginners, Russian twists can be performed with fewer reps and sets, gradually increasing the intensity as your core strength improves. Aim for 2-3 sets of 10-15 reps, gradually increasing the duration and intensity as you become more comfortable with the exercise.
Incorporating Russian twists into your home exercise routine, along with a balanced diet, can help you lose weight within just two weeks.
14. Glute Bridges
Glute bridges are a highly effective home exercise to lose weight that target the glutes, hamstrings, and lower back muscles. This exercise requires no equipment and can be easily performed at home.
To perform glute bridges, follow these steps:
- Lie on your back with your knees bent and feet flat on the ground.
- Engage your core muscles and squeeze your glutes as you lift your hips off the ground, forming a straight line from your knees to your shoulders.
- Hold for a few seconds, then slowly lower your hips back down to the ground.
According to a study published in the International Journal of Sports Physical Therapy, glute bridges were found to be an effective exercise for activating the gluteus maximus, with high muscle activation compared to other lower body exercises (15).
For beginners, glute bridges can be performed with fewer reps and sets, gradually increasing the intensity as your glute strength improves. Aim for 2-3 sets of 10-15 reps, gradually increasing the duration and intensity as you become more comfortable with the exercise.
15. Arm Circles
Arm circles are a simple yet effective home exercise that can help you lose weight by targeting your arm and shoulder muscles. This exercise can be done without any equipment, making it easy to incorporate into your daily routine.
To perform arm circles, follow these steps:
Stand straight with your feet shoulder-width apart and extend your arms out to the sides.
Slowly rotate your arms in small circles, gradually increasing the size of the circles.
Reverse the direction of the circles after a few seconds.
Arm circles can be done as a warm-up exercise or as part of your daily workout routine. According to a study published in the Journal of Exercise Rehabilitation, upper body exercises such as arm circles can help increase muscle endurance and tone in the arms and shoulders (16).
For best results, aim to perform 2-3 sets of 10-15 arm circles in each direction, gradually increasing the intensity as your arm strength improves.
Incorporating these 15 home exercises to lose weight into your daily routine can help jumpstart your weight loss journey and bring you closer to achieving your fitness goals. Remember, consistency and commitment are key when it comes to seeing results in just two weeks. Make sure to combine these exercises with a balanced diet and proper hydration to maximize your progress. With dedication and persistence, you can transform your body and improve your overall well-being, all from the comfort of your own home.
