85+ Simple Exercises on How to Loss Weight in a Week at Home

If you’re searching for a week’s weight loss at home, don’t worry — you’re not the only one. Most individuals want fast, healthy weight loss without a gym membership or equipment expense. The best part? It’s totally doable — and safe — with the right mix of cardio, strength, core, and flexibility training done regularly in 7 days. Here are 85+ Easy Exercises on How to Loss Weight in a Week at Home divided to burn calories, firm your body, and enhance overall fitness — all from the comfort of your own home. ✨

Simple Exercises on How to Loss Weight in a Week at Home

Want to lose weight in a week at home? 🏠 These 85+ simple exercises on How to Loss Weight in a Week at Home will help you burn calories, boost metabolism, and tone your body! 🔥 Get started today for quick results! 💪

Warm-Up Exercises 🔥

Purpose: Get your body ready for more strenuous exercise and prevent injury.

1. Arm Circles: Small to big circles with the arms, first forward and backward, to release shoulder joints and warm up the upper body.

2. Leg Swings: Switch alternating one leg from side to side to loosen up the hip flexors and hamstrings.

3. Hip Circles: Rotate your hips in a circle to warm up your lower body and increase mobility.

4. Jumping Jacks: A classic warm-up exercise that gets your heart rate up and engages your whole body.

5. Marching in Place: Raise your knees high, as if you are marching, to circulate blood in your lower body.

6. Walking Lunges: Step out into an alternating lunge position to work your quads, hamstrings, and glutes.

7. Slow Pace High Knees: Slowly bring knees up towards the chest, slowly warming up hips and engaging the core.

8. Torso Twists: Twist your torso from side to side to loosen the spine and core.

9. Neck Rolls: Slowly roll your neck in a circular motion to relax your neck muscles and ease tension.

10. Shoulder Rolls: Roll your shoulders forward and backward to relax and prepare your upper body.

High-Intensity Cardio (HIIT) ⚡️

Goal: Rapid fat loss, increased metabolism, and cardiovascular health.

11. Jump Squats: Squat and then explode up, using your legs, glutes, and cardiovascular system.

12. Burpees: A squat, push-up, and jump exercise that melts body fat while adding muscle.

13. Mountain Climbers: Start in plank and alternate bringing knees up towards the chest in running motion to contract the core and increase heart rate.

14. Skaters: Laterally jump from one foot to the other in a skating action, using legs and glutes and improving coordination.

15. Jump Lunges: Alternate jump lunges with increased intensity and lower body endurance and strength.

16. Lateral Jumps: Jump side to side over a line that you can’t see, working the legs and increasing cardiovascular fitness.

17. Quick Feet: Stand in place and tap your feet in front and behind you as fast as you can, building agility and heart rate.

18. Power Knees: Quickly lift your knees up towards your chest, holding your core tightly, with increased intensity.

19. Jump Rope: An active cardio exercise using the whole body and improving coordination.

20. Tuck Jumps: Jump up, tucking knees against the body to activate lower body and boost calorie burn.

21. Star Jumps: Start in a squatting position, and jump up with your arms and legs out in a star shape.

22. Plank Jacks: Moving your feet in and out in a plank position increases core stability while working your whole body.

23. Broad Jumps: Jump explosively forward and land lightly, focusing on strength, explosiveness, and cardio stamina.

24. Running In Place (Sprints): Imitate running without changing position, with a focus on speed to increase the heart rate.

25. Side-to-Side Shuffle: Shuffle from side to side quickly, using your lower body and increasing lateral agility.

How to Loss Weight in a Week at Home with Low-Impact Cardio 🚶‍♀️

Use: Most appropriate for beginners or arthritis sufferers, but still potent enough for calorie burning.

26. Butt Kicks: Do in-place running and kick your heels back toward your glutes, releasing the hamstrings and activating the lower body.

27. Step Touch: Step side and bring the opposite foot to touch, stepping side to side to get your heart rate up.

28. Side Steps: Step sideways with a controlled movement, improving coordination with a light cardio exercise.

29. Low-Impact Jumping Jacks: Do jumping jacks on the deck without jumping up, minimizing joint impact but still involving your entire body.

30. Stair Stepping: Step up and down steps or a platform to exercise glutes and legs without stress due to high-impact.

31. Walking in Place: Let your heart pound by walking in place, reaching your knees all the way high to burn lots of calories.

32. Kickboxing Punches: Throw rapid punches while engaging your core for a low-impact yet effective cardio exercise.

33. Heel Digs: Dig your heels into the floor as you alternate tapping your toes forward, toning legs and burning calories.

34. Standing Side Crunches: Stand with your feet shoulder-width apart and alternate bringing your elbow to your knee to activate the obliques.

35. Shadow Boxing: Punch the air like you’re punching someone, using your core and enhancing cardiovascular fitness.

Lower Body Strength 🦵

Purpose: Build leg and glute muscles to help burn fat and for general strength.

36. Bodyweight Squats: Stand with shoulder-width feet and lower into a squat, working quads, hamstrings, and glutes.

37. Sumo Squats: A wider-legged squat stance that works the inner thighs, glutes, and quads.

38. Glute Bridges: Lie on your back on the floor with your feet planted on the ground and lift your hips up toward the ceiling, squeezing your glutes.

39. Donkey Kicks: On hands and knees, lift one leg up towards the ceiling, squeezing glutes to activate the posterior chain.

40. Step-Ups: Step up onto a platform or stairs, one foot at a time, engaging the glutes and legs.

41. Wall Sit: Stand with your back against a wall and your knees bent at a 90-degree angle, holding for a time period to strengthen the quads.

42. Calf Raises: Stand and raise your heels up from the ground to strengthen and tone your calf muscles.

43. Fire Hydrants: On your hands and knees, extend one leg out in a controlled movement to engage the glutes and outer thighs.

44. Side Lunges: Lunge to the side and do a deep lunge, utilizing the quads, hamstrings, and glutes.

45. Split Squats: Keep one foot raised and squat to activate glutes and quads.

Upper Body Strength 💪

Purpose: To strengthen the arms, chest, shoulders, and back.

46. Push-Ups: Classic bodyweight exercise that works the chest, shoulders, and triceps.

47. Tricep Dips: Curl your elbows to lower your body from a seated position on a chair or bench, exercising your triceps.

48. Incline Push-Ups: Perform push-ups with your hands on a higher surface, which will be easier but still work the triceps and chest.

49. Pike Push-Ups: A variation in which your hips are elevated to engage your shoulders more than a regular push-up.

50. Shoulder Taps: Alternating tapping your shoulders with your opposite hand when in plank position, working your core.

51. Arm Raises: Raise your arms in front or the side (with or without weights) to target the shoulders.

52. Superman Lifts: Lie on your stomach and raise your arms and legs above the ground, using your back and glutes.

53. Wall Push-Ups: An easier version of push-ups, where you push against a wall.

54. Plank to Push-Up: Start in a forearm plank and transition to a push-up position, contracting the chest and core.

55. Arm Circles: Extended arms with small circles to release shoulders and pull in upper arms.

How to Loss Weight in a Week at Home with Core Workouts 🏋️‍♀️

Purpose: Activate the abs, obliques, and lower back.

56. Crunches: Lie on your back and bend your upper half towards your knees to work your abs.

57. Leg Raises: Lie on your back and lift your legs straight up to hit the lower abs.

58. Russian Twists: Lie on the ground, moving your torso side to side with or without weights to activate the obliques.

59. Bicycle Crunches: Alternate bringing your elbow to the opposite knee in a pedaling motion to hit the obliques and upper abs.

60. Plank: Remain in a stable position on your forearms and toes to engage the core.

61. Side Plank: Side plank position is accomplished by performing a plank to activate obliques and increase core stability.

62. Heel Touches: Lie on your back and touch your heels alternately with the side of your core.

63. Bird Dog: Knees and hands, lift one leg and the other arm with engaged core.

64. Flutter Kicks: Lie on your back and bring your legs up and down in alternate motion in order to work the lower abs.

65. V-Sits: Sit on the sit bones and move the legs out as you lean back, using the abs.

Full-Body Strength and Functional Training 🏋️

Purpose: Activate multiple muscle groups for functional strength and weight control.

66. Squat to Press: Do a squat and press weights overhead for full-body strength.

67. Bear Crawl: Move forward with your knees in the air, using the whole body.

68. Deadlift with Backpack: Ask someone to hold a heavy backpack and perform deadlifts to build your hamstrings and lower back.

69. Twist Lunge: Step into a lunge, twist the torso, and squeeze the core muscles when training the legs.

70. Inchworms: Stand and walk your hands out into plank position, with the body working.

71. Push-Up to Plank: Transitioning from push-up to plank with your forearms, chest, and core engaged.

72. Jumping Lunge to Squat Combo: Alternate jumping lunges and squats for a total body exercise.

73. Crawl Outs: Crawl ahead with your hands and stand up on your feet with full-body strength.

74. Mountain Climber Twist: Add a twist to your mountain climbers, which engage the core and are a greater calorie burner.

75. Burpee to Tuck Jump: Put a jump onto a burpee to increase intensity and engage your whole body.

How to Loss Weight in a Week at Home with Stretching & Flexibility 🧘‍♀️

Purpose: To enhance flexibility, mobility, and reduce muscle soreness.

76. Child’s Pose: Sit on your heels and stretch your arms forward to open up and release tension in your back.

77. Cobra Stretch: Lie on your stomach and push your chest towards the ceiling to stretch your chest and abdomen.

78. Hamstring Stretch: Stretch hamstrings by straightening your legs while leaning forward to reach your toes.

79. Standing Forward Fold: Bend forward from the waist to stretch your hamstrings and your lower back.

80. Chest Opener: Stand with your arms out behind you and open your chest.

81. Seated Twist: Sit on the floor and twist the body to extend the spine.

82. Downward Dog: A yoga position that stretches the hamstrings, calves, and spine.

83. Side Bend Stretch: Flex the sides of your body to enhance oblique flexibility.

84. Butterfly Stretch: Have the soles of the feet touch together and slowly force your knees downward.

85. Cat-Cow Stretch: Alternate between arching and rounding to warm up and mobilize the spine.

How to Loss Weight in a Week at Home 7-Day Schedule

Here’s an example plan utilizing the above exercises on How to Loss Weight in a Week at Home:

Dietary Recommendations to Go With Your Home Workouts 🍎

Even the best exercises won’t work if you don’t have the right diet plan. Following are some hints on How to Loss Weight in a Week at Home:

• Drink a minimum of 2–3 liters of water daily 💧

• Avoid processed sugar and fried foods ❌

• Eat more vegetables, lean protein, and fiber 🥦🥩

• Practice portion control 🍽

• Limit snacking or substitute with fruit/nuts 🍏

Mixing these food habits with the above 85+ exercises will highly increase the chances of you losing weight in 7 days. Hard work can lead to healthy weight loss. These 85+ Easy How to Loss Weight in a Week at Home on how to lose weight in a week are a step-by-step tutorial to keep you active, build muscles, burn fats, and remain fit—without a trip to the gym. The keys are consistency, variety, and intelligent food selection. Start now, stay focused, and keep track of your progress. Your body will surprise you at what it can do in a week. 🌟

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Get fit and lose weight at home with 85+ simple exercises on How to Loss Weight in a Week at Home! From cardio to strength training, this workout plan covers it all. #WeightLoss #HomeWorkout #FitnessJourney #LoseWeight #HIIT #CardioWorkout #StrengthTraining #HealthyLifestyle #FitnessAtHome #FitnessMotivation #WorkoutPlan #HomeExercises

Christy Corner

Christy Connors is a beauty enthusiast and the creative force behind CharmyChick.com, where she explores the latest in beauty trends, skincare, and self-care. With a background in fashion business and merchandising, Christy brings a unique blend of style, strategy, and storytelling to the beauty space.