5 Simple At-Home Exercises To Keep Your Weight Down for Good

Committing to a weight loss plan is not for the faint of heart. Indeed, losing weight requires discipline, commitment and sacrifice. And if you’re one of the few who have put in the time and effort to achieve their weight loss goals, that’s fantastic! We salute your hard work. However, dramatic weight loss often has an unpleasant side effect: rebound weight gain. You know, when you’ve gained back all the weight you worked so hard to lose (or potentially more). That’s why we offer you five simple exercises to do at home to reduce your weight for good. Add them to your regular routine to see visible results.

According to Scientific AmericanAbout 80% of people who have lost a significant amount of body fat regain the lost weight within 12 months. Successful weight loss plans should include strategies to maintain your weight permanently after losing weight. And one of the best ways to lose weight long-term is to maintain a regular exercise routine.

To help you burn calories and maintain a healthy weight, we asked Kate Meier, CPTa certified personal trainer by Garage Gym Reviews, to provide you with five simple yet effective home exercises that you can include in your fitness routine to maintain your weight permanently.

“The following workout is structured like an AMRAP (as many reps as possible) routine,” says Meier. “For each round, do 10 repetitions of each exercise before moving on to the next movement. Do as many rounds as possible in 30 minutes, taking only short breaks if necessary to catch your breath.”

Now let’s explore the five best home exercises to reduce your weight for good.

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180 degree jump squats

This lower body movement is similar to your classic jump squat, but with an added 180 degree rotation for a fun twist on this classic bodyweight exercise.

Start with your feet shoulder-width apart in an athletic stance.
Sit in a squat position while preventing your knees from pointing inward.
Lower until your thighs are roughly parallel to the floor.
Jump explosively and extend fully so your feet leave the ground.
As you jump, rotate your torso until you are facing the other direction.
Land gently in a squat position.

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Alternating lunges

Another lower body exercise, alternating lunges, are an effective leg exercise that will burn calories while strengthening your glutes (butt), hamstrings, quads, and calves.

Adopt a neutral position with your arms on your hips.
Step forward with your right foot, shifting your weight onto that foot.
Lower your body into a lunge until both legs form a 90-degree angle.
Press to get back upright.

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Extended squats

This high-intensity movement is a unique way to burn calories and help maintain weight.

Assume a high board.
Jump your feet forward, placing them behind or just outside of your hands.
Lift your hands off the floor and do a low squat.
Rest your hands on the floor and jump your feet into a high plank.
Repeat.

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Spiderman board

Don’t pretend you don’t secretly like imagining yourself as a superhero from time to time. If you can relate, the Spiderman plank is a fantastic way to bring your superhero fantasy to life while toning your stomach and activating your quads and glutes.

Start in a plank with your body in a straight line.
Bring your right knee out to the side and toward your right shoulder.
Return to a forearm plank.
Repeat the movement on the opposite side and continue alternating.

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Push ups

You probably know this classic bodybuilding exercise. Research shows that push-ups are very effective for toning your pecs (chest), triceps (upper arms), and deltoids (shoulders).

Assume a high plank, keeping your body in a straight line and your trunk straight.
Lower your chest toward the floor, keeping your elbows close to the sides of your body.
Press up to a high plank.