Everyone with a full-time job eventually experiences the work-week hamster wheel. Wake up early, work for hours, come home for dinner, rest, and repeat. Between work and maintaining a household, going to a gym isn’t an ideal way to spend leisure time. Fortunately, working out at home is as effective without the membership fee or heavy machinery. Trying a weight loss exercise done at home can create great results doing only a few reps per workout session.

A great exercise for every skill level is lunges. Lunges are known for simultaneously working glute, hamstring, and quad muscles. To start, spread the feet until they are parallel to hips. While keeping one foot stationary, use the other foot to step forward until the leg creates a right angle. Focus on keeping your back straight and hold the position before bringing back the leg forward to a resting position. Repeat for desired amount of reps.

Burpees are another great exercise that targets the core, chest, and the leg muscles. Start by spreading your legs until they are even with shoulders. Use hips to push back while bending knees and do a squat. Press hands onto the floor and jump back; your legs should be in a planking position. Jump and bring your feet forward, bringing them close to the position of the hands. Using high energy, jump straight up with hands in the air before returning into the squat position.

For a great full body weight loss workout that engages your core, squats are a great choice. Begin by opening your legs until they are even with your hips, keeping arms at your sides. Raise arms and begin lowering your legs. Lower the legs until they are parallel with the ground and then return to standing position for the next rep. Keep in mind, unless you keep your back straight, the squat is ineffective.

A play on the traditional squat is the kettlebell swing. This is a low impact, high intensity exercise for burning calories that engages the entire body. Start by spreading your legs a bit wider than hip-width. Holding the kettlebell with both hands in front of you, squat down without being parallel to the ground. Before rising into an upright stance, press hips forward and swing the kettlebell up. For the next rep, be sure to lower the kettlebell while squatting.

A great exercise dating back to schoolyard days that allows you to utilize the entire body is jumping rope. Jumping rope is great for losing weight and toning that only involves you and the rope. Line the rope handles with shoulders while tucking the elbows inward towards ribs. Swing rope above your head and jump over the rope when it reaches your feet. If others are in the house, get together for a nostalgic round of jump rope. When jumping rope, be sure to consistently jump using one-minute timed intervals.

The gym is the last place anyone wants to go after a long day’s work. Using home weight loss exercise allows for efficient workouts before hitting your own showers.

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