7 home workouts to lose 7kgs in 30 days

Losing weight at home might seem challenging, but with the right workouts and dedication, shedding 7 kgs in 30 days is achievable. If you want to achieve this, the most important element is consistency, intensity, and a combination of exercises that burn fat while building muscle. This plan includes full-body workouts that require no equipment but demands effort and discipline. Alongside these exercises, maintaining a healthy diet and avoiding certain mistakes is quite necessary for the best results. Here are 7 best home workouts that can help you achieve your weight loss goal!

Jump rope is an excellent cardio workout that helps burn calories quickly. It increases your heart rate, improves endurance, and tones your entire body.

How to do it:

Stand upright with feet together.

Hold the rope handles and swing it over your head.

Jump off the ground slightly as the rope passes under your feet.

Maintain a steady pace for 2-3 minutes per round, completing 5 rounds with short breaks.

Calories burned: 300-400 kcal in 30 minutes.

Tip: Increase speed gradually and add variations like high knees or double jumps to intensify the workout.

HIIT is one of the most effective workouts for rapid fat loss. It combines short bursts of intense exercise with brief rest periods, keeping the body in fat-burning mode for hours.

Workout plan (Repeat for 20-25 minutes):

Jump squats – 40 seconds

Push-ups – 40 seconds

Mountain climbers – 40 seconds

Burpees – 40 seconds

Rest – 20 seconds

Calories burned: 450-600 kcal per session.

Tip: Ensure maximum effort during the working phase and maintain proper form to prevent injuries.

Burpees are a full-body workout that combines strength and cardio, making them incredibly effective for weight loss.

How to do it:

Start in a standing position.

Drop into a squat and place hands on the floor.

Kick your feet back into a push-up position.

Do a push-up, jump back to squat, and explosively jump up.

Repeat for 15-20 reps, completing 4-5 sets.

Calories burned: 200-300 kcal in 15 minutes.

Tip: Keep your movements controlled and steady. Avoid rushing, as improper form can lead to injuries.

These lower-body exercises help tone the legs and burn a high number of calories.

Workout plan:

Squats – 15 reps x 3 sets

Jump squats – 15 reps x 3 sets

Forward lunges – 12 reps per leg x 3 sets

Jump lunges – 12 reps per leg x 3 sets

Calories burned: 250-350 kcal per session.

Tip: Engage your core while squatting to improve balance and avoid straining your knees.

Core workouts help tighten the stomach and build a strong foundation for overall fitness.

Workout plan:

Plank hold – 1 minute x 3 sets

Russian twists – 20 reps x 3 sets

Leg raises – 15 reps x 3 sets

Bicycle crunches – 15 reps per side x 3 sets

Calories burned: 200-250 kcal per session.

Tip: Engage your core and avoid arching your back during planks.

Dancing is a fun and effective way to burn calories while enjoying the process. It combines cardio and muscle toning without feeling like a traditional workout.

Types of dance workouts:

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Zumba

Bollywood dance workouts

Hip-hop cardio

Step aerobics

Workout duration: 30-45 minutes

Calories burned: 400-500 kcal per session.

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Tip: Choose upbeat music to stay motivated and keep moving!

While yoga is not as intense as HIIT, certain poses boost metabolism, improve flexibility, and enhance overall well-being.

Effective yoga poses for weight loss:

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Surya Namaskar (Sun Salutation) – 10 rounds

Boat pose (Navasana) – 30 seconds x 3 sets

Bridge pose (Setu Bandhasana) – 30 seconds x 3 sets

Plank-to-Chaturanga flow – 10 reps x 3 sets

Calories burned: 200-300 kcal per session.

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Tip: Focus on deep breathing to enhance fat burning and relaxation.