Best easy bodyweight exercises for weight loss without taking expensive gym memberships

New Delhi: This holiday and festive season, everyone looks for ways and means to lose weight after partying, drinking, and bingeing on alcohol.

Well, following a diet, according to health experts, is not the only way you can shed unwanted weight. Apart from dieting, exercising is one of the most common strategies employed by people as it burns calories, and this plays a key role in weight loss.

In addition, to help you lose weight, exercise has many other benefits, including improved mood, stronger bones, and a reduced risk of many chronic diseases.

So, gyms are expensive and take up a lot of your time. Hence home workouts are a much more practical, and sure-shot way to lose weight without any equipment. Many people opposed to bodyweight workouts usually have the notion that you need weights and you cannot get a good workout without weights. Let’s bust this myth.

There are a few easy exercises, and fun ways to shed the flab and make you look toned and dapper.


This age-old formula for weight loss is not only result-oriented but also makes you follow a certain routine, which is the best to keep yourself healthy, both physically and mentally.

Walking is a convenient and easy way for beginners to start without feeling overwhelmed or needing to purchase equipment. Walking, being a lower-impact exercise does not stress your joints.

According to Harvard Health, a 70-kg person can burn around 175 calories per 30 minutes of walking at a moderate pace of 6.4 km/h. The trick, health experts say, is to fit walking into your daily routine. To add more steps to your day, try walking during your lunch break, taking the stairs at work, or taking your dog for extra walks.

To get started, aim to walk for 30 minutes 3-4 times a week. You can gradually increase the duration or frequency of your walks as you become more fit.


Running and jogging are the quickest ways to lose weight from all over since these cardio activities help burn calories faster.

Healthline says that even though they seem similar, jogging pace is generally slower than jogging. According to studies, jogging also helps burn visceral fat, also known as belly fat, faster. Belly fat, experts say if not taken care of, can cause a lot of chronic diseases like heart issues, and diabetes.

Both jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. Begin with 20-30 minutes 3-4 times per week and gradually move ahead.

weight training

Weight training is popular and one of the most efficient ways to lose weight quickly. It burns calories, tones your body muscles, and helps you build strength, which raises the metabolic rate.

A study says that three months of weight training can lead to a 9 per cent increase in metabolic rate among men, which equated to burning approximately 140 more calories per day. Among women, the increase in metabolic rate can be nearly 4 per cent or 50 more calories per day.

According to Healthline, unlike other exercises, weight training helps continue to burn calories even after you stop, as compared to other exercises.

High intensity interval training

This form of exercise became popular during the covid lockdown when people across the world could not move outdoors. The high-intensity interval training is a broad term for short bursts of intense exercise that alternate with recovery periods. Typically, a workout done through this last 10-30 minutes and can burn many calories.

A study, according to Healthline says that interval training burns 25-30 per cent more calories per minute than other types of exercises, including weight training, cycling, and running on a treadmill.

It is also effective in burning belly fat, which most people struggle with post-festivities and partying. Interval training can be easily incorporated into your daily routine by choosing a type of exercise done for small intervals.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness program or making any changes to your diet.

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