This document provides a list of 10 effective weight loss exercises that can be done at home without equipment. It describes each exercise, highlighting muscles worked and benefits such as calorie burning and fat reduction. The exercises include burpees, mountain climbers, lunges, jumping jacks, kettlebell swings, jump squats, knee raises, pushups, planks, and chair exercises. The document emphasizes that organizing these into circuit training sessions allows for strength, muscle, and cardio gains at home without costs.

1. Hello, I give the list of useful things to do to lose weight at home.
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( just type in comment "I want" ) not enough time, no desire to join a gym, no
equipment at hand... No more excuses! Here are the top 10 best weight loss
exercises to do at home.

2. Burpees
Probably the most hated exercise but also the most effective for increasing
cardio, activating fat burning and losing weight. Burpees are the number one fat
killer. They allow you to work absolutely every part of your body: thighs, torso,
back, shoulders, arms and abs. In other words, it's an all-in-one exercise that
promises incredible results!

3. Mountain Climber
This exercise is also called the climber exercise and targets mainly the abdominal area and the
triceps. But done with a little bit of rhythm, it will also increase your heart rate so you can burn
more. Ideal for burning calories, this full body exercise builds deep muscle for better posture
and a slimmer waist.

4. Lunges
Standing with hands on hips, bring one leg straight forward and bend the knee
perpendicular to the foot without going past the toes with the knee of the front
leg while lowering the knee of the back leg to the ground. Switch legs. This is not
as simple as it sounds. You have to keep your balance and stay in line, and your
thighs get hot. You can add weights to make the exercise more challenging.
Backward Lunges

5. This exercise is very effective for the legs and buttocks. You can get a nice shape,
work the gluteal muscles, the quadriceps and the ischios and keep your balance
by gaining a maximum of weight. Practicing this fitness move regularly will also
help you eliminate fat from your lower body. For added complexity, you can put
your back foot on a chair or bench and/or work with light weights in each hand.
Jumping Jack
This fitness movement is one of the basic movements in fitness classes. It is often
used by instructors in group classes to increase energy expenditure. This jumping
exercise helps to melt fat and tone the body.

6. Kettlebell Swing
Ideal for burning a lot of fat in a short time, slimming down your curves and
toning up your figure. This exercise requires the purchase of a kettlebell, a
weighted ball with a handle. The aim is to achieve a fluid movement by
stimulating the shoulders, quadriceps, back and glutes while tightening the abs.
Jump squat (or squat jump)

7. Discover the squat jump, a plyometric exercise par excellence! By performing
this movement, you obviously work your heart, since it requires a cardio effort.
But you also work your thighs, calves and buttocks. This is a great way to
regalvanise and burn fat while significantly increasing your heart rate.
Knee raises

8. With your feet on the ground or leaning on a bench or chair, doing knee raises is
a very interesting exercise. It is a great cardiovascular exercise to help you lose
weight, but it also gives you a nice shape.
Knee or normal push-ups

9. In bodybuilding, push-ups are exercises designed to strengthen the arms and
pectoral muscles. They can be done on the knees for beginners or on the feet
once you have mastered the movement. They are an excellent bodyweight
exercise for building upper body strength, toning arms and reducing fat.
Plank:

10. An exercise that requires good breath management, mental focus and good
posture. But it is very effective if done correctly. On your toes or knees, leaning
on your elbows, try to keep your back straight and contract your abdominal
muscles. Hold for as long as possible (at least 30 seconds). And with each new
session, try to lengthen the duration by about 10 seconds. The results are
guaranteed: a stronger abdominal belt and a slimmer waist.

11. Chair
With your back against the wall, lower yourself as if you were sitting down, with
your thighs parallel to the floor and your knees in line with your feet. Hold the
position as long as possible, at least 30 seconds, without pressing your hands on
the top of your thighs (too easy!). Your legs should be shaking and you should
feel hot... This is where the work is most effective! You can do this with or
without a ball.
If you organise a circuit training session with these exercises, you will be able to
gain strength, build muscle and do cardio training at home without spending
money.
#1
Keep an eye on your goal

12. #2
Even a little progress is progress
#3
If you don't change anything, nothing will change