7 Powerful and Effective Weight Loss Exercise For Female At Home 2022

Weight Loss Exercise For Female At Home

Looking for an easy weight loss exercise for female at home? Our top 7 weight loss exercises can be done at home and will help you tone up and slim down. Plus, we’ll give you some tips on how to perform each exercise properly.


Exercise is an important part of human life, but people ignore it. There can be many reasons for ignorance, like not having time to go to the gym, some people who cannot afford to go to the gym, especially females like housewives and working women, or lack of time. However, whatever the reason may be, always remember that exercise is essential for a healthy life.

Good health and weight loss are intertwined. An overweight person can be a victim of many diseases like hypertension, diabetes, cholesterol, and other cardiovascular problems. The major problem overweight people face is knee pain, and there is a solution for it to overcome knee problems. You can read about the 5 best and most Powerful Yoga for knee pain.

If you want to lose weight or want to lose belly fat, then you should take special care of two factors, that is the performing right exercise and practicing the right diet.

Exercises for Lose Weight At Home

girl performing Weight Loss Exercise For Female At Home

Women especially have difficulty going to the gym for many reasons to lose weight, but your worry ends here. By the end of this post, we will know about the fastest weight loss exercises that you can do at home in your comfort zone and at the time of your convenience, and we will also understand how to exercise for weight loss correctly.

So, let’s discuss the best and most powerful weight loss exercise for female at home, which will make you healthier, stronger, and even more beautiful. 

1. Yoga

girls performing Yoga for Weight Loss Exercise For Female At Home

Yoga is on my top list. It is the oldest and most ancient form of exercise to lose weight without any side effects, and it has incredible long-term results. This is the most preferable form of weight loss exercise for female at home because yoga is considered a whole body workout, and it not only helps you lose weight but is also beneficial for curing many health-related problems.

I have written a couple of detailed articles on yoga to reduce belly fat and knee pain. You can refer to them also. 

If you combine yoga with the right diet, especially an Ayurvedic one, then you can see magical and unbelievable results.

A few but most powerful and effective yoga poses for weight loss are:

  1. Warrior Pose
  2. Triangle Pose
  3. Shoulder Pose
  4. Bridge Pose
  5. Bow Pose
  6. Plank Pose
  7. Downward Dog Pose
  8. Surya Namaskar 

2. Aerobic Exercises

Aerobic girl is running for weight loss

Aerobic exercises are one of the most effective ways to lose weight, especially for females. Not only do they help to burn calories, but they also help to tone the body and improve cardiovascular health. Some great aerobic exercises for weight loss include walking, running, cycling, and swimming.

How can you do aerobics? My suggestion is to start walking and practice it religiously. You can start with a slow walk for the first 15 to 20 minutes or as per your convenience, and then you can increase your pace. Practice this for a few weeks to make your body comfortable with the walking pattern. 

Next week, after walking a few steps, you can start slow jogging for 15 to 20 minutes depending on your convenience, but make sure you don’t stop yourself immediately while you are jogging. While jogging, you need to come back to a walking form, then you can stop.

2. Skipping or Jumping Rope

Skipping or jumping rope is a powerful and effective weight loss exercise For Female at home. It is a cardiovascular workout that helps to burn calories very fast and aids in weight loss. A person who is new to this exercise can easily burn up to 300 calories in just 30 minutes by skipping or jumping rope. It is also a great way to tone your muscles, improve your coordination and agility, and increase your endurance.

This exercise can be done indoors or outdoors, making it a convenient and good option for females those who want to lose weight. 

You can start skipping or jumping rope at a slow pace, then if you are comfortable, you can increase your pace. Keep in mind that you should do a small repetition of skipping to make your body comfortable with this exercise.

Be sure to listen to your body – if you start to feel pain, take a break.

3. Planks

Planks are a great way to lose weight because they target multiple areas of the body, including the abs, back, and legs. Plus, they can be done anywhere and don’t require any equipment.

To have a great and healthy body, it is most important to work on your legs, back, and abs.

To do a plank, simply get into a push-up position and hold yourself up. Make sure to keep your back straight and your abs engaged. Hold this position for as long as you can, then rest and repeat. You can do this exercise a few times a week to see results.

For newbies, I suggest performing planks for at least 30 seconds. Then you can increase your plank duration up to 1 minute to 2 minutes as your body gets comfortable.

Plank Exercise Variations

There are several plank exercises that can help with weight loss. One such exercise is the Side Plank. This exercise works the obliques, which are the muscles on the sides of the waist. The side plank also helps to tone the arms and legs. 

girl is performing side plank for weight loss

Another plank exercise that can help with weight loss is the Front Plank.

This exercise works the rectus abdominis, which is the muscle in the front of the waist. The front plank also helps to tone the arms and legs.

girl is performing plank for weight loss

Mountain Climbers are a full-body workout that targets all of the major muscle groups, and they can be done anywhere.

All you need is a solid surface and something to hold onto for balance.

man performing mountain climb for weight loss

4. Wood chopping

Wood chopping exercises can be done with a partner or alone, and they can be done indoors or outdoors. They are a great way to get your heart rate up and get a good workout.

You have to perform this exercise in the proper way to get the maximum benefits out of it:

Start by standing with your feet shoulder-width apart and your knees slightly bent and holding the weight (as per your capacity, I suggest, you can start with 2 kg) in your right hand and raising it above your head, then swing it downwards as if you were cutting or chopping a log, using your body weight to help power the blow.

Repeat this motion for a minute or two, then switch hands and repeat. Remember to keep your back straight and your knees bent throughout the exercise.

5. Push-Ups and Pull-Ups

girl doing push ups for weight loss

Push-ups are a great exercise to burn fat in your chest and arms, and they can be done with little to no equipment. 

Most newbies will find it difficult to perform this exercise, especially females, who find it a tough exercise to perform, but to make it easy on your initial days, you can rest your knees on the ground and you can take support from them to hit push-ups. Once you are comfortable, you can perform the same exercise by elevating your knees off the ground.

Pull-ups are also a great exercise for your back and arms, and they can be done with little to no equipment.

6. Squats

girl doing squats

Squats are the most beneficial exercise for losing weight. It starts burning calories immediately when you perform this exercise. This exercise mainly aims at your lower body and core muscles and releases anabolic hormones.

To perform a squat, stand with your feet shoulder-width apart and stretch your hands forward. Slowly lower yourself down as if you were going to sit in a chair. Keeping your knees behind your toes is very important in this exercise.

Once your thighs are parallel to the ground, press back up to the starting position. Make sure not to go further down. You need to keep your thighs parallel to the ground. 

Once your body has adjusted to this workout, you can make squats more challenging by holding weights in your hands or by doing them on one leg at a time. 

7. Lunges

girl performing lunges

Lunges are a great way to tone your legs and burn calories.

To do a lunge, stand with your feet hip-width apart and take a big step forward with your right leg. Lower your body until your right thigh is parallel to the ground and your left knee is hovering above the ground.

Push back up to the starting position. Repeat with your left leg.

My Final Words

At some point in our lives, we’ve all been there: trying to lose that extra weight around our hips, waist, or other areas of our body. We’ve all done the same thing: go on a fad diet, stopped eating carbs, or cut out certain food groups altogether. Unfortunately, these types of diets rarely work in the long run.

At the end of the day, the only way to lose weight and keep it off is to burn more calories than you eat. In the past, we used to think that this meant spending hours on a treadmill doing cardio to lose weight. Today, we know that that isn’t necessarily true. A good weight loss exercise for females at home that you can do in your living room.

When you want to start on a healthy and safe weight loss exercise plan, it is important to find the right exercises. By following this advice, you can find the right exercises that will help you lose weight and improve your health.

Related Articles:

  1. Yoga To Reduce Belly Fat: 13 Simple And Best Exercises [2022]
  2. The Ultimate Guide To 12 Best Ayurvedic Medicine For Weight Loss [2022]
  3. 15 Secrets You Didn’t Know About Kapalbhati Benefits
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