Simple Workout Plan at Home to Lose Weight in 15 Days

You don’t need an expensive gym membership to lose weight; in fact, you can lose weight at home with little or no special equipment. Duke University researchers found in a 2012 study that aerobic exercise was better at helping people lose weight compared to resistance training or a combination of resistance and aerobic exercise. As of 2012, this was the largest randomized weight-loss study of its kind. Based on these findings, a simple at-home workout plan involving aerobic exercise is the best way to lose weight over a 15-day time span.

  1. Workout Schedule

    • For this simple home workout routine, the workout schedule consists of three training days per week. Each workout will last 30 minutes. There is one rest day between each training session. Rest is critical to help your muscles recover from the previous workout. Along those lines, it’s also important to get enough sleep at night – seven to eight hours each night is ideal. You can choose to exercise any time of day that fits your schedule.

    Types of Exercise

    • You can choose any of your favorite aerobic exercises for this workout regimen, including the treadmill, cycling, elliptical machine, jogging, step aerobics or jogging in-place. An effective approach to this 15-day plan is to try a new type of exercise with each training session to challenge your body in a different way, and also to avoid getting bored with the same exercise every workout. You’ll burn approximately the same number of calories no matter which exercise you choose, but for general reference, a 175-pound person burns about 450 calories working out on an elliptical trainer or cycling at a fast pace for 30 minutes.

    HIIT

    • High-intensity interval training, or HIIT, sounds complicated, but it’s actually a simple concept. You alternate short rest periods with short fast periods. In this case, you start with a five-minute warm-up and transition into a 60-second sprint performed at about 70 to 90 percent of your maximum effort. You then immediately transition into a rest period where you continue exercising at a low-to-moderate pace for the next 60 seconds. Continue this rest-and-fast cycle for a total of 10 times. Finish the workout with a five-minute cool-down and some stretching.

    Expectations

    • With HIIT, you can expect to maximize the amount of fat burned in a short 15-day period compared to other at-home workouts. It not only burns a lot of calories during the workout, but it also elicits a beneficial after-burn effect known as excess-post exercise oxygen consumption, or EPOC. EPOC refers to how your body burns calories at an increased rate for hours after the workout is done. Steady-state exercise doesn’t promote EPOC. HIIT also supports building lean muscle mass, which further helps burn calories and tighten your body. After 15 days, you can expect to lose 3 to 5 pounds of body fat. Results may vary, but you’re sure to see good things in the mirror after this 15-day plan.