15 Routine Exercise for Beginners to Lose Weight at Home

daily routine exercise for beginners to lose weight at home

Discover 15 simple and effective daily routine exercise for beginners to lose weight at home. Backed by scientific research, these exercises will help you kickstart your fitness journey and shed those extra pounds. Read on to learn more.

Key Points

  • Embrace your fitness journey with simple, equipment-free exercises.
  • Combine cardio and strength training for well-rounded weight loss.
  • Modify exercises to suit your fitness level and limitations.
  • Consistency is key – aim for at least 30 minutes of daily activity.
  • Consult a healthcare professional before starting any new exercise program.

Introduction: Embracing a Healthier You with Daily Routine Exercise

Losing weight doesn’t have to involve expensive gym memberships or intimidating routines. The key lies in finding activities you enjoy and incorporating them into your daily life.

This is where daily routine exercise come in – simple, effective movements that require no equipment and can be done anywhere, anytime.

This guide is your roadmap to kickstarting your weight loss journey at home. We’ll explore 15 beginner-friendly exercises, each backed by scientific research to help you achieve your goals. Remember, consistency is key.

Aim for at least 30 minutes of moderate-intensity exercise most days of the week, and gradually increase the duration or intensity as you progress.

15 Daily Routine Exercise to Lose Weight at Home

Remember, daily routine exercise for beginners to lose weight at home is all about consistency. Listen to your body, take rest days when needed, and most importantly, have fun.

Jumping jacks

  • A classic for a reason.
  • This full-body exercise gets your heart rate up, burns calories, and improves coordination.
  • Do 3 sets of 30 seconds with 30 seconds of rest in between.

High knees

  • Elevate your heart rate and engage your core with this dynamic exercise.
  • Run in place, bringing your knees high towards your chest.
  • Do 3 sets of 30 seconds with 30 seconds of rest.


  • Sculpt your lower body and improve balance with lunges.
  • Step forward with one leg, lowering your hips until both knees are bent at 90 degrees.
  • Push back to starting position and repeat with the other leg.
  • Do 3 sets of 10 lunges per leg.


  • This powerhouse exercise strengthens your legs, core, and glutes.
  • Stand with feet shoulder-width apart, lower your hips as if sitting back in a chair, and then push back up to starting position.
  • Do 3 sets of 15 squats.


  • Modify this upper body strengthener to suit your fitness level.
  • Start on your knees or against a wall for easier variations.
  • Do 3 sets of as many push-ups as possible with good form.


  • This isometric exercise engages your core, shoulders, and back.
  • Hold a high plank position on your forearms or hands for 30 seconds to 1 minute.
  • Repeat 3 sets.

Mountain climbers

  • Get your heart rate up and work your core with this dynamic plank variation.
  • Bring one knee towards your chest, then quickly switch legs.
  • Do 3 sets of 30 seconds.


  • This full-body challenge combines a squat, push-up, and jump for maximum calorie burn.
  • Start in a squat, jump back to a plank, do a push-up, jump your feet back to your hands, and jump up.
  • Do 3 sets of 10 burpees with modifications as needed.

Wall sit

  • Build leg strength and endurance with this simple exercise.
  • Lean against a wall with your knees bent at 90 degrees, holding the position for 30 seconds to 1 minute.
  • Repeat 3 sets.


  • Find a sturdy step or platform and step up, leading with one leg.
  • Bring the other leg up to join the first, then step down and repeat with the other leg.
  • Do 3 sets of 10 step-ups per leg.

Arm circles

  • Warm up your shoulders and improve flexibility with forward and backward arm circles.
  • Do 10 circles in each direction for 3 sets.

Jumping rope

  • This fun and effective exercise burns calories and improves coordination.
  • Jump for 30 seconds to 1 minute, gradually increasing the duration as you get fitter.


  • Move your body and have fun.
  • Put on your favourite music and dance freely for 30 minutes.


  • This mind-body practice improves flexibility, balance, and strength.
  • Find a beginner-friendly yoga video online and follow along.


  • A simple yet powerful exercise, walking is a great way to burn calories and improve cardiovascular health.
  • Aim for at least 30 minutes of brisk walking most days of the week.

Can I Lose Weight Without Exercising?

While exercise plays a crucial role in weight loss, it’s not the only factor. Here are some ways to lose weight without intense workouts.

  • Focus on portion sizes and choose nutrient-dense foods. Cut down on sugary snacks, processed foods, and empty calories.
  • Weight loss occurs when you consume fewer calories than your body burns. Create a caloric deficit by eating fewer calories than your maintenance level.
  • Pay attention to hunger cues and avoid mindless snacking. Chew slowly and savour your meals.
  • Drinking enough water can help control appetite and prevent overeating.
  • Poor sleep disrupts hormones related to hunger and satiety. Aim for 7-9 hours of quality sleep.
  • Chronic stress can lead to weight gain. Practice relaxation techniques like meditation or yoga.
  • Non-Exercise Activity Thermogenesis (NEAT) includes daily activities like walking, cleaning, and gardening. Increase these to burn more calories.
  • Protein keeps you full and boosts metabolism. Include lean protein sources in your meals.
  • High-fibre foods like fruits, vegetables, and whole grains promote satiety.
  • Some people find success with intermittent fasting, where they restrict eating to specific time windows.
Remember, consistency and lifestyle changes are key. While daily routine exercise accelerates weight loss, adopting healthy habits can still help you shed pounds effectively.

Frequently Asked Questions

How much weight can I realistically lose with daily exercise at home?

Weight loss depends on various factors like starting weight, calorie intake, and adherence to your exercise plan. While daily exercise helps burn calories, sustainable weight loss often requires a combined approach including diet and lifestyle changes. Consult a healthcare professional for personalized guidance on safe and achievable weight loss goals.

Do I need any equipment to start exercising at home?

Not necessarily. Many effective exercises require no equipment, utilizing your own body weight for resistance. Simple exercises like bodyweight squats, lunges, planks, and push-ups can be modified for different fitness levels. Consider incorporating household items like chairs, water bottles, or backpacks for added resistance as you progress.

Should I exercise every single day?

Rest is crucial for muscle recovery and preventing injuries. Aim for at least 30 minutes of moderate-intensity exercise most days of the week, incorporating rest days for your body to rebuild and recharge. Remember, consistency is key, so find a routine that fits your schedule and energy levels.

Is it okay to feel sore after exercising?

Mild muscle soreness, known as delayed-onset muscle soreness (DOMS), is common after starting a new exercise routine or increasing intensity. This typically fades within a few days. However, persistent pain or discomfort could indicate injury. Listen to your body and adjust your workout intensity or seek professional advice if needed.

How can I stay motivated to exercise regularly at home?

Motivation can be tricky. Find activities you enjoy, like dancing to music, following online workout videos, or exercising with a friend virtually. Set realistic goals, track your progress, and celebrate your achievements. Reward yourself for staying on track, and don’t be afraid to mix things up to keep your workouts fresh and engaging. Remember, even small amounts of daily movement contribute to your overall health and well-being.

My Final Thoughts

Implementing these 15 beginner-friendly daily routine exercise can empower you on your weight-loss journey. Remember, consistency is key – aim for at least 30 minutes of activity most days of the week.

Listen to your body, modify exercises as needed, and celebrate your progress, no matter how small. Remember, a healthier, fitter you are just around the corner.

By Sonam Tobgay

I'm the creator of Healthy Lifestyle blog. I've been fascinated with health related articles and information since 2005 and have spent most of my waking hours consuming health contents from the top professionals in this field. My goal is to share the best tips and news about health, benefits of fruits and vegetables, and other health related issues so you can follow and lead a healthy life.

Exit mobile version