Simple Exercises To Lose Weight Without Gym

Many of us are not sure about joining the gym, some of us got a busy schedule or have their issues to not join the gym. But, here are the few basic and Simple Exercises To Lose Weight Without Gym. 

Being fit and healthy is an important factor for all of us, all we need is some time, focus and discipline to make this happen.

Doing regular exercises not only helps you to lose weight but also helps you to maintain a healthy lifestyle. I have also followed these exercises as I am also not a big fan of the gym.

Note: Always workout according to your capacity and never push yourself too much. Consult your doctor if you have any kind of pain, and then follow these steps. Drink the good amount of water and never exhaust yourself too much and take rest on Sundays.

With little effort and discipline and regular exercise at home, you can lose weight. So, without wasting much of time let’S begin with the list.

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Simple Exercises To Lose Weight Without Gym

Warm up

It is essential, to begin with, any kind of workout. Warm up increases the temperature of your body which helps in flexibility required to perform these exercises. Muscle elasticity also improves which reduces the risk of pulling and straining of muscle.

Method: Roll your head in a semicircle, from one shoulder to other. Roll your shoulder forward and backward slowly. Twist your torso left-right, keeping your legs stationary.


A body weight exercise that can be performed anytime, anywhere. It is an ultimate exercise for arms, chest, quads, glutes, abs, and hamstrings.

Method: Stand with your feet at shoulder width. Push your hips back, and with bended knees, lower your body into a squat position. Put your hands on the floor right in front of your feet.

Jump lightly and land on the balls of your feet in the plank position. Jump back such that they land just out of your hands. Put your arms over your head and jump. Once you land back, get into the squat position for your next rep.

Mountain Climbers

It is a great total body exercise. It affects your biceps, triceps, deltoids, obliques, abdominals, chest.

Method: Start by getting into the traditional plank position. Once your core is involved, bring your right knee forward below your chest, with the toes just over the ground. Return to the basic plank position.

Now bring your left knee forward. Keep changing your legs until you pick up the pace and you feel as if you are running in one spot in the plank position. Do this for a minute.

Knee Ups

With various health benefits helps in strengthening the core. This is best for the overall abdomen.

Method: Lie with your back on a flat bench, with your hips bent and legs in the air. Now draw in your navel and contract your glutes. Lift your hips off the bench, pressing your feet up towards the ceiling.

Push Ups

One of the best exercise for chest and arms. All you need is some space and strength. Never overperform this beyond your limits and strengths.

Method: Get down on the ground and set your hands at a distance wider than the shoulder. Look straight ahead of you and get started.


Lunges can help you develop lower-body strength and endurance. Try the hanging position as this is the best for healthy shoulders. This is the easiest exercise to do at home.

Method: Hang from a bar with your legs straight and then raise your feet towards your hands.


This exercise just requires one minute and helps in building up the core strength.

Method: Place your forearms on the floor and arms parallel to the body at about shoulder-width distance and hold on to the position for at least one minute.

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Above-mentioned list of Simple Exercises To Lose Weight Without Gym is easy and effective for the beginners. With regularity one can increase the strengths and reps of the exercise. But, always know your limits.

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