No equipment or gym membership required

Anja lost 98lbs. using this Home Weight Loss Plan
how to lose weight at home

  • Home Weight Loss Workout
  • Workout Tips for Faster Weight Loss
  • Home Weight Loss Diet
  • Diet Tips to Lose Weight Fast
  • Success Stories

Home Weight Loss Workout

Show All 21 Home Weight Loss Workouts

7 Workout Tips to Lose Weight Fast at Home

1. Lose at Least 10 Lbs. Every 3 Weeks

10 Rules to lose 10 pounds every 3 weeks or watch the video below to get the most out of the
home weight loss workouts above…

2. Wear a Weight Vest

Wear a
weight vest or
book bag that weighs at least 10% of your
bodyweight to burn more calories to
lose weight faster while

working out
because your body has to burn more calories or use more energy to move a
heavier body.

3. Fat Burners

Use fat burners like

Green Tea,
30 minutes before your workout to burn more fat.

4. Increase the Intensity

For example… Try to do more
jumping jacks
in 10-to-40 seconds, run or sprint instead of jog, use a heavier or
longer sheet for
bed sheet workouts

5. Workout More Often

  • Beginners gradually go up to working out 7
    days per week &/or doing up to a maximum of SIX 10 minute home workouts a
  • Advanced gradually go up to working out 4 days per week &/or doing up to TWO
    20-to-40 minute workouts a day.

6. Do a Different Workout

If you ever hit a weight loss plateau then
do a different home weight loss workout, make sure you
eat the right
amount of calories
&/or lower your calorie intake to start losing weight

7. Pedometer

Use a

, Fitbit


download this app
so you can stay active (outside
of doing the home workouts
), get 5,000 steps and burn 250+ extra
calories to easily lose at least 26 pounds this year even without
doing this workout &diet

Home Weight Loss Diet

Check your weight every 5-to-10 days & ONLY lower your calorie intake
by 250+ calories if you’re not losing weight. Please note: if you’re eating
less than 1500 calories and cant lose weight then chances are you’re not
tracking your calories correctly. (Why cant
I lose weight?

3 Diet Tips to Lose Weight Faster at Home

1. Intermittent Fasting

Eat the
calories you need to lose weight at home on
an intermittent fasting schedule to force your body to burn more fat.

2. More Protein

Studies like
this &
this ALL prove
you’ll lose weight faster when protein makes up at least 30% of your diet like
these women who lost
11 pounds in 12 weeks doing nothing but eat more protein.

  • 30% protein on 1000-to-1200 calories = 75-to-90 grams of protein per day
  • 30% protein on 1200-to-1500 calories =
    90-to-113 grams of protein per day
  • 30% protein 1500-to-1750 calories on =
    113-to-132 grams of protein per day
  • 30% protein
    on 1750-to-2000 calories = 132-to-150 grams of protein per day

3. Bigger Forks & Blue Plates

  • Bigger forks make you eat less (and lose more weight) because
    you take bigger bites tricking you into believing you are full.
  • Research shows the color blue kills your appetite more than red, yellow, and orange.
  • 42 Ways to Curb Hunger
    to Eat Less & Lose More Weight

They Used This Home Weight Loss Plan…

Super Mom Loses 56 lbs At Home

mom loses weight at home

This is me (on the left) after having my second child but eating sensibly and exercising regularly with advice from your plan to lose a total of 56 pounds

Thank you
Angie Bailey

Lost 120 Pounds

Robert Lost 120 Pounds at Home

  • Bedsheet work out 4 days per week
  • Down 120 lbs. Pure determination. Clean eating. And good old fashioned hard work! Never quit!!

Robert Leischker

Lost 150 Pounds

Raw Lost 150 Pounds at Home

Good day Adrian,

I used the Home Weight Loss Plan to lose 150 pounds. I’m still working with all the stuff on to
further transform my body. Now it’s time for me to start some toning and tightening workouts. We got this!

Raw Rivera

Lost 104 Pounds

Lee lost 104 Pounds at home

I 104 pounds (6½ stone) doing the ski steps home weight loss workout

My family can’t
believe I lost all this weight! My metabolism sped up so much that I only gained back 6 pounds in the 7 months I
haven’t been exercising even while eating some naughty foods.

Lee Thurston

Lost 98 Pounds

Anja Lost 98 Pounds at home

Hey Adrian,

You really changed my life.

I was 250lbs & now I’m 152lbsski steps home workout video

This Home Weight Loss Plan is SO easy to use, I mean ANYONE can use it and understand it. It’s so straightforward, unlike other sites, you tell it like it is.

In order to have this, you must do this. This is what I like, DIRECTIONS, CLEAR DIRECTIONS. You are the master of clear directions. You will go far my friend. I love you, and thank you for all you’ve done.

Anja HB

Lost 137 Pounds

lost 137 pounds at home

Hi Adrian

Your jumping jack home weight loss workout helped me lose 137 pounds going from 314-to-177 pounds in 7 months along with your diet

No more shopping in a giant size people store just to get my clothes.

Thanks for being my weight loss hero!
Chichiro Yuuki Naga

Lost 69 Pounds

Lisa Lost 69 Pounds at home

I’ve worked very hard using your home weight loss workouts to lose 69 pounds fast to become a healthier mommy and wife!

Sincerest thanks
Lisa Lemery-Mohanlal

He Lost 70 Pounds Doing Jumping Jacks

Sambasivam Lost 77 Pounds at Home

Thanks, I lost 77 lbs. following your jumping jack home workout

Sambasivam Krishnamurthy

Got Rid of 70 Pounds

Ravi Lost 70 Pounds at Home

Hello Adrian! Look at the difference you’ve made in my life! I’ve changed, I feel the beauty of life more and more every day. Thank u soo much for always being there my Angel!! Stay blessed!

I lost 5 pounds in 1 week just from doing your 30 min Home Workout.Thank you! I want it posted wherever it could be… Such testimonials were a great inspiration to me and I would love to be someone’s inspiration!!

Ravi Preethi

You Helped Me Lose 140lbs.

lost 140 pounds

You helped me lose 140lbs. I mainy used your home jumping jack on and ski steps workouts

Cameron John

*See more Success Stories
of people who used this plan to lose weight fast at home

*How fast you lose weight is mainly based on how overweight you are before staring this home weight loss workout & diet along with these other

weight loss factors

More Tips

Leave a Comment

Adrian Bryant

at least 8kg but going so low on calories it may not last permenantky

June 28, 2019


Yes I know it don’t last long, because I’m going on vacation in. 4 weeks so I need to get my weight down. After that I come back I have a whole plan where I really focus on real permanent weight loss. But do you maybe think how long it’ll last? So I’m not gaining it ALL back during my vacation am I ? My vacation is at the end of July till the end of August.

June 29, 2019

Adrian Bryant

if its a 1-2 week vaction then I doubt you will gain it all back no matter how hard you try

June 29, 2019


What if I eat 1000 cal a day and do this workout only 15 min a day , 3 times a week. ( ) how much will I lose then by 25th of July? And will I maintain it for a bit longer than 1-2 weeks?

June 30, 2019

Adrian Bryant

at least 10 pounds and how fast you gain it back depends on how much you eat (calories) afterwards and how inactive or actie you are

June 30, 2019

Adrian Bryant

IF is good but it mainly works like all diets by keeping your calorei intake down so overall,

make sure you’re eating the right amount of calories before worrying about IF timing but,

I suggest you start off doing IF by simply skipping breakfast and increasing your fasting period from there

June 08, 2019

Adrian Bryant

you can do toning but in the grand scheme of things it burns very little fat

April 19, 2019


What do you mean by that ? What’s the grand scheme of things ?

April 20, 2019

Adrian Bryant

I mean toning is only going to make your muscles look better (which is why you need to do it 1-2x per week but nothing crazy)

grand scheme is IN ORDER to see your sexy muscles you still need to lose fat

April 20, 2019


Aight so in my case I’m gonna be doing at first only 4 times a week HIIT workouts to lose the 40 pound in 3 months , after that I lost the weight I will be doing toning right ?

April 21, 2019

Adrian Bryant

correct but you can do toning NOW if you want to. All Im saying is about toning,

dont expect to see your firmer more defined arms/body until you’ve lost some fat

April 21, 2019

Adrian Bryant

sorry about your husband.

the workouts on here can be done for 10min according to the instrutions 1-to-6 times per day

February 28, 2019

Adrian Bryant

yes, you’ll easily do that on any weight loss plan but more importantly, track your cals

August 05, 2018

Adrian Bryant

yes it is. all depends on how overweight you are

August 02, 2018

Adrian Bryant

at the fastest speed you can without falling

June 09, 2018


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