10 Weight Loss Exercises For Girls at Home

10 weight loss exercises for girls at home

Weight gain can be a result of many things. It’s not always about eating unhealthy and lethargic lifestyle. Especially in girls there are many changes in their life cycle that affects their hormonal balance and ultimately their weight. PCOS, for instance is one such disorder that plays with the hormones and causes trouble for a girl in controlling her  weight. Even so, whatever may the reason be managing weight is essential as it is accompanied by various other health ailments. One efficient and popular way to do so is to hit the gym but it’s not an easy option for everyone. So another alternative is doing workout at home. This blog has combined 10 really effective weight loss exercises for girls at home.

To begin with, you can not lose some pounds in just a few days. You won’t observe much difference in your body as soon as you start to workout but that doesn’t mean that the exercises are ineffective. The journey from a fat to fit female is a gradual one. 


The preferred type of exercise, whether it’s yoga, zumba or cardio, mild or intense, varies from person to person. It is important to understand the type and intensity of exercise that you are going to start with. Decide a time, either morning or evening, and devote 40- 60 minutes daily. Along with that plan a proper diet. Decide a timeline, from sleeping pattern to eating pattern take all these things seriously if you wish to be a ‘fat to fit’ woman. And eventually do these weight loss exercises for girls at home.


We have listed the most effective exercises that do not require any extra setup and can be performed even in a compact room. You just have to make sure that the floor is even and you’re using an exercise mat to avoid any injuries.


Plank is a full body workout. It helps to strengthen your core and also burns the calories. It looks like an ordinary stance but almost all the muscles are involved in doing planks.

How to Plank - YouTube

How to do it:

  • Lie on your stomach
  • Place your elbow below your shoulder 
  • Hands with palm on the ground
  • Your toes onto the floor
  • This will form a straight line from your shoulder to your heels
  • Hold on to this position for as long as you can
  • For the beginners 30-40 seconds is fine
  • Increase the time gradually


We can not miss burpees when talking about the best weight loss exercises for girls at home. Burpees are a challenging exercise that tones major muscles of our body. It comprises a push up followed by a leap in the air.

Weight loss exercises: Different ways to do burpees for weight loss
Source : Google Search

How to do it:

  • Start with the squat position
  • Put your palms on the floor
  • Put your weight on your palms and kick your legs back, taking a pushup position
  • Keep your posture straight and do one pushup
  • With a frog kick bring your legs back to the starting position
  • Stand and reach your arms over your head and jump
  • Take the squat position and repeat.


Squats strengthen the muscle of your lower body and core and crushes the calories quite effectively. There are many variations of squats and it covers the entire lower body but we will focus on the general one.

Squat | Illustrated Exercise Guide
Source : Google Search

How to do it:

  • Stand with toes facing front
  • Distance between your feet should be a little wider than your hips
  • Bend at your knees maintaining a 90 degree angle
  • Sit into a squat position keeping your back straight and chin up
  • Imagine like you are sitting on an invisible chair
  • Go back to the standing position
  • Repeat the same


Push Ups burn calories and strengthen the area around the shoulder and chest. It is popular among the body builders as it also helps to tone the biceps and triceps. 

Is It Good To Do Push-Ups? - Carone Chiropractic Center
Source : Google Search

How to do it:

  • Place your palms on the floor
  • Keep the distance slightly wider than your shoulder
  • Straighten your arms and legs
  • Lower your body until your chest nearly touches the floor
  • Pause for a moment and then push yourself back up
  • Repeat


its a compound exercise to strengthen  your arms, back, shoulders, core and legs and burn calories.

Mountain Climbers | Illustrated Exercise Guide | Workout guide, Spotebi workout, Exercise
Source : Google Search

How to do it:

  • Get into plank position
  • Pull one knee up and in towards your midsection
  • Repeat the same with your other knee
  • Continue alternating the movement with both the knees


To get rid of that stubborn belly fat, crunches are the best exercise. It burns calories and strengthens the abdomen muscles.

Crunches | Illustrated Exercise Guide
Source : Google Search

How to do it:

  • Lie flat on the floor
  • Put your hands behind your head for stability and balance
  • Crunch forward so as to squeeze the muscles just below the rib cage
  • Do not bend your neck forward
  • After reaching the peak return to the initial position
  • Repeat the same


Lunges strengthen and tone your body, especially your core, butt, and legs. Your lower body is involved in this exercise.

Front And Back Lunges | Illustrated Exercise Guide
Source : Google Search

How to do it:

  • Stand on your legs slightly apart
  • Put one leg forward and come straight down with your other leg
  • The knee of the bend leg should not cross the toe of that leg
  • Bring the knee of the other leg as closer to the ground as possible
  • Stand back by pushing your heel 
  • Switch legs and repeat


Bridges are intended to improve lower back and glute strength. They also help to burn belly fat.

2. Glute Bridges | Real Time Pain Relief
Source : Google Search

How to do it:

  • Lie flat on your back
  • Bring your heels closer to the pelvis
  • Press your heels on the floor and raise your pelvis off the floor
  • Form a straight line from chin to knee, resting up on your shoulder
  • Hold the position for some time  and come back to initial position
  • Repeat


It is a full body workout. It is a mandatory exercise when doing cardio. Beneficial for warm up as well as to burn calories.

Jumping Jacks | Illustrated Exercise Guide
Source : Google Search

How to do it:

  • Stand straight with feet together and arms at the side
  • Jump to a position with legs spread wide
  • Reach overhead with your hands or clap
  • Return to the initial position



These are modified versions of the forward crunches. One of the most effective exercises to burn abdomen fat.

Bicycle Crunches | Illustrated Exercise Guide
Source : Google Search

How to do it:

  • Lie on your back
  • Lift your shoulders off the mat and raise both legs.
  • Bring one knee and the opposing elbow close to each other by crunching to one side, and fully extend the other leg.
  • Return to the starting position and then crunch to the opposite side.
  • Repeat 

Read our More Article in Exercise and Fitness


These are some of the best weight loss exercises for girls at home . you can also add skipping and Surya Namaskar with these exercises. Don’t try to push yourself too much. Keep your routine steady and regular. If you, due to any reasons, skipped your exercise make sure to make up for it. 

Also Read: Best Gym Ball in India Review Guide 2022

Shivangi Srivastava is an aesthete, a bibliophile, to be more specific and an engineer, living in Lucknow, Uttar Pradesh. She has been a co-author of more than 5 anthologies. Her constellation of words driven by her inquisitive nature, are her pride possessions. Aiming to be an author, presently she is polishing her writing skills and learning something new everyday as a freelance content writer.

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