Home Workout Routines to Lose Weight

Filtering out the right weight loss program can be difficult for many. Whether it's sorting through diet pills, uneven exercises or just not finding the motivation to act on any of it, the road can be difficult to traverse.

I've had experiences where I jumped into a workout with a freestyle mentality: not properly stretching, lifting too much against my body weight and threshold, not eating a single thing thinking it would burn weight faster - the list goes on.

Not until I injured my hamstring did I realize what I'd done. I was around 180 lbs and tried a dead-lift of 300 lbs to semi-impress strangers around me. Hobbled and in massive amounts of pain, I knew then that my route to weight loss was always going to be difficult if I didn't check my hubris at the door. Because in reality, the end game for losing weight should be a combination of discipline, proper eating habits and a workout plan that can bring the most out of you.

Here are three of my favorite workouts that are easy, effective and don't put too much strain on your body. More importantly, it's a great way for beginners to get their feet wet.

Swift and Simple Exercises

The following three exercises have shown great results for me and a bunch of my friends, and the best part of it all is they can be done from the confines of your home.

The Plank

I'm sure by now you've either heard, seen or taken part in the social media craze known as “planking”. It's where you lay flat on your stomach, then raise your body and hold yourself by resting on your elbows and tips of toes. The point is to make your body as straight as a board. Have your picture taken and do it at the most random place possible.

Now, if everyone did this but held that position for say, 35 seconds or more at a time, they would start seeing core muscle around the abdomen.

The plank is a very easy, but physical, exercise that requires next to nothing in equipment. No weights. No resistance bands. Just you and the focused determination to have your body straight as a board off the ground for 3-4 repetitions at 35+ seconds each. You'll know when you've reached the apex of the workout when the abs are tightening and most of the weight is not being felt at your elbows or legs. Plus, this is a great way to work the muscles back into shape.

Wall Squats

Wall squats–another simple routine that just needs you and a wall...nothing more–are great for strengthening your knees, legs, thighs, glutes and over time, can better condition your lung capacity and breathing motions.

To do this, stand against a wall and slowly slide down to where your abdomen is even with your knees extended out. Make sure to have plenty of space between your knees for better stability and don't slide down too far to where your thighs are angled upwards. The problem with going too far down is that you'd be putting too much weight on your knees and could risk injury. Try and hold the proper positioning for about 60 seconds a set.

And when you strengthen your knees, the better stability can open the doors for more advanced, fat-burning exercises down the road.

Yoga Routines

Not all yoga moves are meant to be advanced. Rather, some of the beginning stretches that yoga entails can be wonderful routines to use every day. For example, the Downward Dog is a pose that tones your arms, back, sides, chest, ankles, thighs and nearly everything in your core. To get the most from the Downward Dog, you'll want to plant on all fours, making sure your hands and feet are properly secured into the floor. Next, you want to arch your rear and back up in the air and position it to where your back is pointed down as straight as possible. You'll know you've done it correctly when the burn in your calves and hamstrings is of the good kind. By that, I mean you feel the muscles stretching which, in effect, is helping tone your core with each repetition.

And in between it all, it's important to stick with a healthy, balanced meal plan. This means eating right before each workout because the biggest problem with people exercising on an empty stomach is the body has no resources to burn off. Fewer carbohydrates and proteins means the body will tire faster because it's essentially draining your body of water and nothing more.

A commitment to balanced nutrition and steady exercises can foster a better sense of accomplishment with weight loss, and in turn, that growth will spread towards a healthy lifestyle.

About the author: Kyle O'Brien is a freelance writer and contributor for local bariatric center and Lap-Band surgery information.

Your Opinion Counts

Have any questions or comments? Participate in the discussions today. Use the "Post new comment" form at the bottom of the page to ask your questions and share your ideas. Use the correct spelling and grammar.