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Strength training is not only for bodybuilders or gym-goers — it’s an excellent tool for anyone looking to reduce excess body fat, build lean muscle, and improve overall health [1], [2].
If you’re interested in improving your body composition, increasing muscle mass, or simply trying to lose weight and just getting started, these workouts and tips will help you achieve your goals.
10 At-Home Strength Exercises for Fat Loss
These are simple at-home workouts focused on building strength and promoting fat loss.
Before starting, warm up for 5–10 minutes with light cardio (e.g., brisk walking or jumping jacks). This increases blood flow and prepares your muscles for activity, helping to reduce the risk of injury.
1. Lunges
A well-rounded exercise routine must include exercises that challenge your balance. Lunges accomplish this by promoting functional movement while also strengthening the legs and glutes [4]. This is a highly effective lower-body exercise for fat loss.
Begin by standing with your feet shoulder-width apart and your arms at your sides.
With your right leg, take a step forward, bending your knee and pausing when your thigh is parallel to the floor. Critically, ensure your right knee does not significantly extend over your right foot and remains aligned with your ankle. Return to the starting position by pushing up with your right foot. Reverse the process with your left leg. This is one repetition.
Complete three sets of ten reps.
2. Push-ups
An all-round bodyweight move for the chest, shoulders, arms, and core.
How to do it: In a plank position, lower your body until your chest is just above the floor, then push back up. Keep elbows close to the body.
Reps: 3 sets to fatigue (as many as you can with good form)
3. Squats
Squats help strengthen the lower body, core, lower back, and hips [5]. They also pack a powerful calorie-burning punch because they engage some of the body’s largest muscles [6]. This foundational movement is an essential component of any routine focused on improving strength and body composition.
Begin by standing straight, with your feet slightly wider than shoulder-width apart, and your arms at your sides.
Brace your core and, while keeping your chest and chin up, push your hips back and bend your knees as if you were sitting in a chair.
Drop down until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position, making sure your knees do not bow inward or outward. Pause for one second, then return to the starting position by extending your legs.
Perform three sets of 20 reps.
4. Standing Dumbbell Presses Overhead
Compound exercises, which utilise multiple joints and muscles, are ideal for busy individuals because they engage multiple parts of the body simultaneously [6]. Standing overhead presses are not only one of the best exercises for your shoulders, but they also work your upper back and core. These are effective for increasing overall muscle mass and metabolic rate.
Start with a light set of dumbbells — we suggest starting with 5-10 pounds (2-4.5 kg) — and stand with your feet shoulder-width apart. Raise the weights above your head so that your upper arms are parallel to the floor.
Push up, bracing your core, until your arms are fully extended above your head. Maintain a stable posture with your head and neck in a neutral position.
Bend your elbows and lower the weight back down until your triceps are parallel to the floor again, taking a brief pause.
Perform three sets of 12 reps.
5. Dumbbell Rows
Not only will dumbbell rows make your back look amazing, but they are also a compound exercise that strengthens multiple muscles in your upper body. Select a moderate-weight dumbbell and squeeze at the top of the movement.
Start with a dumbbell in each hand. For beginners, we recommend no more than 10 pounds (4.5 kg).
Bend forward at the waist to create a slight 45-degree angle between your back and the ground. Make sure you’re not arching your back. Allow your arms to hang straight down. Make sure your neck and back are aligned, and your core is engaged.
Bend your right elbow and draw the weight straight up toward your chest, making sure to engage your back muscles, and stop just below your chest.
Rep with the left arm, returning to the starting position. This is one repetition. Repeat for a total of three sets of ten repetitions.
6. Single-leg Deadlifts
Another exercise that tests your balance is single-leg deadlifts. They demand leg strength and stability. This compound unilateral exercise at home needs some training to master the balance and form. To finish this exercise, grab a lightweight to medium dumbbell.
Start by standing with a dumbbell in your right hand and slightly tilting your knees.
Begin to swing your left leg back directly behind you, lowering the dumbbell to the floor, relying on the hips.
Return to the beginning position in a controlled manner, squeezing your right glute once you’ve reached a comfortable height with your left leg. During the action, ensure your pelvis is flat against the floor. Perform 3 sets of 8-12 repetitions on each leg.
7. Burpees
Burpees are one of the most effective full-body exercises, offering benefits for both cardiovascular fitness and strength training [7].
To begin, stand tall with your feet shoulder-width apart and your arms down at your hips.
Begin squatting by extending your arms out in front of you. Return to a pushup position once your hands have reached the ground.
By focusing entirely on the waist, jump your feet up to your palms. Bring your feet as near to your hands as possible, attempting to land outside of your hands if required.
Jump while standing tall with your arms raised above your head.
One repetition. As a newbie, perform 3 sets of 10 reps.
8. Side Planks
A strong core is essential for a healthy body, as it supports posture and stability. Don’t overlook core-specific routines like the side plank.
To ensure you’re performing this technique correctly, focus on the head connection and maintain regulated movements. This helps strengthen the oblique muscles, which are crucial for rotational stability.
Stockpile your left leg and foot on top of your right leg and foot while lying on your right side. Place your right forearm on the floor, and your elbow directly under your shoulder, to support your upper body.
To form a straight line with your body, engage your core to tighten your spine and lift your hips and knees off the ground.
Return to the beginning calmly. Switch sides after 3 sets of 10–15 reps on one side.
9. Planks
Planks are an excellent way to work your abs and your entire body simultaneously. Sit-ups and crunches can strain your back, but planking stabilises your core without doing so. This is one of the most well-known exercises to strengthen the anterior core at home.
Start with your hands and toes firmly planted on the ground, your back straight, and your core taut in a pushup stance.
Maintain a slight chin tuck and a focused stare just in front of your hands.
Take slow, deep breaths while keeping tension in your stomach, shoulders, triceps, glutes, and quads.
Begin by performing 2-3 sets of 30-second holds.
10. Glute Bridge
The glute bridge engages the entire pelvic region, supporting better health while also enhancing the shape of your buttocks. Strong glutes are vital for hip health and force transmission during movement.
Begin by lying on your back with your knees bent, your feet straight on the floor, and your arms straight at your sides, palms facing down.
Squeeze your core, glutes, and thighs while pushing through your heels to lift your hips off the floor. Your upper back and shoulders should be in contact with the floor, and your core should form a straight line from your hips to your knees.
Return to the starting position after a 1–2 second pause at the top.
Complete three sets of 10–12 repetitions.
Final Thoughts: Key Strategies for Lasting Results
Strength training is one of the most effective ways to support fat loss, build muscle, and improve your health [3], and you don’t need a gym to start. With just your bodyweight or a simple pair of dumbbells, you can build a powerful home workout routine. Remember, while exercise is vital, sustainable fat loss is also highly dependent on nutrition and recovery.
Start slow: Prioritize mastering the movement before increasing weight or repetitions.
Focus on form: Poor form dramatically increases the risk of injury. If in doubt, consult a certified professional.
Progress consistently: To continue seeing results, gradually increase the weight, reps, or number of sets over time.
And remember, consistency beats intensity — especially in the beginning.
References
[1] Bellicha, A., Van Baak, M. A., Battista, F., Beaulieu, K., Blundell, J. E., Busetto, L., Carraça, E. V., Dicker, D., Encantado, J., Ermolao, A., Farpour‐Lambert, N., Pramono, A., Woodward, E., & Oppert, J. (2021). Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. Obesity Reviews, 22(S4). https://doi.org/10.1111/obr.13256
[2] Kolnes, K. J., Petersen, M. H., Lien-Iversen, T., Højlund, K., & Jensen, J. (2021). Effect of exercise training on fat loss—Energetic perspectives and the role of improved adipose tissue function and body fat distribution. Frontiers in Physiology, 12. https://doi.org/10.3389/fphys.2021.737709
[3] Oppert, J., Bellicha, A., Van Baak, M. A., Battista, F., Beaulieu, K., Blundell, J. E., Carraça, E. V., Encantado, J., Ermolao, A., Pramono, A., Farpour‐Lambert, N., Woodward, E., Dicker, D., & Busetto, L. (2021). Exercise training in the management of overweight and obesity in adults: Synthesis of the evidence and recommendations from the European Association for the Study of Obesity Physical Activity Working Group. Obesity Reviews, 22(S4). https://doi.org/10.1111/obr.13273
[4] Lee, J., & Kim, J. (2022). Effects of an 8-week lunge exercise on an unstable support surface on lower-extremity muscle function and balance in middle-aged women. Physical Activity and Nutrition, 26(4), 014–021. https://doi.org/10.20463/pan.2022.0020
[5] Lorenzetti, S., Ostermann, M., Zeidler, F., Zimmer, P., Jentsch, L., List, R., Taylor, W. R., & Schellenberg, F. (2018). How to squat? Effects of various stance widths, foot placement angles and level of experience on knee, hip and trunk motion and loading. BMC Sports Science, Medicine and Rehabilitation, 10(1). https://doi.org/10.1186/s13102-018-0103-7
[6] Iversen, V. M., Norum, M., Schoenfeld, B. J., & Fimland, M. S. (2021). No time to lift? Designing time-efficient training programs for strength and hypertrophy: A narrative review. Sports Medicine, 51(10), 2079–2095. https://doi.org/10.1007/s40279-021-01490-1
[7] Polevoy, G., Cazan, F., Padulo, J., & Ardigò, L. P. (2022). The influence of burpee on endurance and short-term memory of adolescents. International Journal of Environmental Research and Public Health, 19(18), 11778. https://doi.org/10.3390/ijerph191811778
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