15 Best Free Home Workout Programs for Weight Loss w/ PDF

If you’ve decided to get in shape but don’t have time to hit the gym, no problem because you can do plenty of workouts at home with little to no equipment.

In this article, I’ve shared some of the best home workout programs for weight loss that can help you bolster strength and get in shape.

This article includes various routines, from the dumbbell and barbell to kettlebell and no-equipment workout plans.

These programs are simple and easy to follow, and pairing them with a low-calorie diet plan will help you reduce body fats over time

You can download one of the routines depending on your fitness level and the equipment you have at home.

Download The Best Home Workout Programs for Weight Loss PDF

Frequently Asked Questions

Can You Lose Weight Through Exercises?

Physical exercises can help you lose weight, but not significantly. They are good for improving strength, mobility, and cardiovascular health.

However, for weight loss, you should focus more on your diet (and it is another topic and if you’re not sure how to make a diet plan, you can consult a certified nutritionist).

Moreover, you can do intermittent fasting to shed excess pounds safely and effectively without spending too many bucks.

How Often Should You Train for Fat Loss?

A study has shown exercising 250-420 minutes per week significantly promotes weight loss, improves body composition and prevents the chances of weight regain.1 Swift, Damon L et al. “The role of exercise and physical activity in weight loss and maintenance.” Progress in cardiovascular diseases vol. 56,4 (2014): 441-7. doi:10.1016/j.pcad.2013.09.012

You can combine low-impact cardio, high-intensity interval training (HIIT), and resistance exercises and make a 60-minute workout plan six times a week to stimulate fat loss and transform your physique.

How Long Does it Take to Lose Weight?

Results depend on various things; however, if you restrict your calorie consumption, work consistently, and maintain a sleeping pattern, then you’ll start seeing positive results in a couple of months.


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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

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