Home Exercises to Lose Weight

DISCLAIMER If you have a back or knee injury, condition or pain, ask your doctor if these exercises are appropriate for you. In fact, be very careful with your knees. The wall squat exercise might load them with too much of your body weight, so be sure to err on the side of caution if there is any pain.

How To Start

a) Pick 2-3 each of the following lower body and upper body exercises depending on time available and your fitness level

b) Alternate between the lower and upper body exercise without rest, until you finished all the exercises.

c) Rest a minute.

d) Repeat 2-3 more times until you are completed a 20-30 minute workout

Following is an excellent circuit that doesn't need much, if any, equipment

1) Prisoner Squat -
Stand with your feet slightly wider than shoulder-width apart and lace your fingers behind your head. Keeping your elbows back, bend at the hips and knees to lower your body until your thighs are parallel to the floor. Press back up to the starting position and repeat. (Complete 10-12 repetitions)

2) Two-Point Dumbbell Row (see photo)-
Stand holding a dumbbell in your left hand with your left foot staggered slightly behind the right. Bench down into a good row position and place your right arm behind your back. Row the dumbbell up and rotate the shoulders as far as possible.

3) Core row-
Get into a pushup position while holding a pair of dumbbells with your feet shoulder-width apart. Keeping your body straight and without too much movement, row one dumbbell up until it touches your rib cage. Lower it back down, trying to set it as gently as possible on the floor. Repeat with the other dumbbell.

4) Close-grip Pushups -
This exercise is one of my favorites to tone your chest and upper body. Before you start, ensure you stretch appropriately and begin slowly to prevent heavy strain on your wrists. Position yourself on the floor in a prone position (face down) with your legs together and extended straight behind you, keep your elbows close to your body with your hands directly underneath your shoulders.
From this starting position, slowly bend your arms and descend toward the floor. Keep your neck in line with your spine throughout the movement; do not put your chin towards the floor at the bottom of the exercise. Stop when your elbows are at a 90-degree angle.

5) Single-Leg Deadlift with Medicine Ball (or something heavy) -
This exercise improves balance and strength and it works your hamstrings and butt. Stand with medicine ball at your thighs. On one leg, bend down to lower the med ball to your ankles. Keep your leg locked in position with very slight bend in your knee. Return to start position and repeat. (10 reps per side)

6) Cross-Body Mountain Climber -
This is a great conditioning exercise that increases core strength and endurance. To perform this exercise correctly:
a. Begin in a push-up position (arms lined up with the chest, legs extended out)
b. Make sure to keep the head in line with the body and the stomach muscles contracted throughout the range of motion.
c. Start the movement by bringing the right knee to the chest and back to starting position.
d. Quickly alternate to the left leg and continue this movement for a timed period (anywhere from 30 seconds - 5 minutes).

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