The 6 Workouts for Losing Weight Both at Home and in the Gym

To lose weight, focus on burning body fat. Burning fat means losing weight because less fat sticks to your body. Lower body fat percentages have health benefits as well as cosmetic benefits like better pants and toned muscles.

Obesity increases the risk of heart disease, diabetes, high blood pressure, and several cancers, according to the Mayo Clinic.

What distinguishes fat-burning activities from others? Len Kravitz, PhD, an exercise science professor at the University of New Mexico in Albuquerque, says intensity matters.

“Exercise at a comfortable but challenging intensity for optimal fat burning,” he explains.

1. Jumping Jack

Stand with your arms at your sides. Bend your knees slightly and jump your legs out beyond shoulder-width. At the same time, extend your arms upward. Return to your starting position and leap for 30 seconds consecutively. Hold light dumbbells (1–3 pounds) during the exercise to increase difficulty.

2. Burpee

Place your feet shoulder-width apart. Squat, lay your hands in front of your feet, then spring back to land in a plank in one continuous motion. Jump to return your feet to your hands and jump high into the air. 

3. Squat Jump

With your feet shoulder-width apart, squat with your back and upper body elevated and hips and butt lowered to the ground like a chair. Jump explosively with a tight core. Quickly squat again after landing lightly. 

4. Skater Jump

Place your feet hip-width apart. Cross your left leg behind you and out to your right (like a curtsy lunge) with your right foot planted. Your right leg should support your weight. 

5. Plank Jack

Start on a plank with your wrists aligned with your shoulders and your body straight behind you. Plant your feet on the floor. Jump your legs wide and quickly back together. Maintain core engagement and avoid hip sagging.

6. High Knee

From standing, bring your left knee to your chest. Change legs quickly to draw your right knee into your chest. At a nonstop pace, alternate knees and run with your left arm raising your right leg and your right arm lifting your left leg.

A coffee ‘never’ drinker, Sydney Sweeney can function on 2 hours of sleep.