No equipment or gym membership required

How To Lose Weight At Home

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

Home Weight Loss Workout

Show All 14 Home Weight Loss Workouts

7 Workout Tips to Lose Weight Fast at Home

1. Lose at Least 10 Lbs. Every 3 Weeks

See 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, Lipo-6 or Hydroxycut 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

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 again.

7. Pedometer

Use a Pedometer, Fitbit or 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

Select if you're male or female, Put in your height, weight, age & then Click on the button that says "Tell me How To Lose Weight at Home"

Female Male
Your height:   Feet: Inches
Your weight: pounds
     Your age: years

Eat less than calories per day to start losing weight at home

  • Eat anything you want, whenever you want - Play the video below to see why…

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.

3. Bigger Forks & Blue Plates

They Used This Home Weight Loss Plan…

Lost 120 Pounds

Robert Lost 120 Pounds at Home

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 152lbs looking healthy & better than ever from doing the ski 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

*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

Back to Top

1-35 of 1275 Comments

Hi Adrian. I'm 25 years old, my height is 5'5 and I weigh 185 lbs. I need to lose about 20-30 lbs in ideally 4-6 weeks. I got high blood pressure during my pregnancy that's why it's essential for me to lose weight to prevent the blood pressure from increasing in the next one. Please guide me as to which weight loss plan and exercise I should follow? Thank you very much

February 15, 2017

Adrian Bryant

either use this plan on this page or any of the plans here

February 16, 2017

Toby Frederick

Hi Adrian,
If a persons BMR is 3000 calories and the person do a 24 hrs intermittent fasting,Does this mean that the person has burned 3000 calories.

February 14, 2017

Adrian Bryant

at least 3000 but you will burn 3000 regardless of what you do

February 14, 2017


Hi Adrian,
Im teja,28 years old weighing 187pounds.I want to follow weight loss at home.In that plan you said you can eat anything without counting calories.since im from india we take white rice in our daily meal plan.So please tell me if i eat white rice daily will i lose weight?please suggest me to do what is best to lose my weight at home.

February 14, 2017

Adrian Bryant

did you see this plan? white rice can work if you include in those 5 rules

February 14, 2017


Hi Adrian I started doing your workout 30 pounds 30 days cause my weight haven't go in down with the ski steps I 've lost an inch though but just asking not that I want to do it but can I do it for 30 minutes then do it for another 30 minutes later will I get the same results?

February 12, 2017

Adrian Bryant

yes. its all about being more active

February 13, 2017


Hi Adrian,

I have started the IF and I'm about to eat my first meal after fasting 16 hours. I'm tracking my calories on My Fitness Pal 1700 caloreis a day. My question to you is how much protein, fat, and carbs percentage should I have during the day. Thank you for any advice and I like your youtube chanel as well as your website very helpful information.

Just Rachel

January 16, 2017

Adrian Bryant

for faster fat loss just make sure protein is at least 30% of your diet. see why

January 16, 2017


Do I have to warm up & cool down every time before & after I work out?
For example, if I do the jumping jack workout 6 times a day, do I have to warm up & cool down before & after jumping jack (6 times a day too)?

January 12, 2017

Adrian Bryant

no. that is optional

January 12, 2017


Hello.... sir
I want to lose my hip and thigh area.... my hips size 46inch .... pls pls pls sir suggest me best way....

December 28, 2016

Adrian Bryant

the best way is to lose fat all over with a fat loss plan like the one on this page

December 28, 2016


Hi, Adrian.

I lost 30 pounds 3 years ago but gained a lot of weight back as I went into college.

In April, I drove myself to workout 4 hours a day with a 1200 calorie diet and lost 12 pounds in one month. I gained some of that back since I couldn't keep up with it due to working 2 jobs.
Last month, I began eating 1500-1800 calories a day, 30mins-45mins of intense workouts. I use 5 lb ankle AND wrist weights. I am also walking around constantly because I clean and restock shelves 4 days a week at work. Despite doing all of this and carefully tracking my food, I have GAINED weight!! I went from 189lbs to 205! What's going on?! Do I need weightloss surgery? Will I just never get rid of my weight?

My waist is 31.5" which is much smaller from when I started at 33". I also use 10 lb weights in my workouts along with my wrist & ankle weights. Not sure if that helps or not.

Please help me!!! I'm giving up.

November 17, 2016

Adrian Bryant

look at this first and how exactly are you trackingcalories

November 18, 2016


Hi Adrian i'm 16 years am 66 kg and i want to lose weight fast .please advice me what i can do at home to lose weight

November 17, 2016

Adrian Bryant

did you read over the home plan laid out on this page?

November 18, 2016


I'm Abi. Just in my 20 . This January I'm a 90kg girl . But today I lost 24kgs & now i'm 66kg girl . I feel so pretty . . Only my Diet . Reguar Exercise help me to achieve this
But I wants to loose more 10kgs or 15kgs in a month . . How can i do this ? Can i take this green tea or hi green tablets
howmuch kgs can i lost in a month becouse of using hi green tablets
Plz answer me sir

October 31, 2016

Adrian Bryant

use this advacned plan and use green tea pills but diet and exercise is most important

November 01, 2016


I am a male. My age is 16 and I'm 6 feets tall.
I have a slim upper body with slim calves. My problem are my Large thighs.They were Never Large before. Pls what should i do to make it slim before december.

October 12, 2016

Adrian Bryant

lose weight to make your anything slim with the weight loss plan on this page

October 13, 2016


Hi there, Adrian. I am 18 years old and 5'3 and 155 lbs. I started my journey in December of 2015.

From December 2015 to February 2016 I went from 170 to 156 lbs. After March 2016 I just plateaued.
My weight would go up and down 7-8 pounds. Since then, the lowest weight I ever recorded of myself is 148 lbs.

I lost all that weight purely through diet, no exercise.

I really need help, my doctor says now that I am prediabetic and have triglyceride issues. My hair has been falling out. I have been taking fish oil and vitamin D, that's it.

I just started college full time and work part time and my life has been out of control and full of stress. I want to take back control of my weight.

I am extremely weak in exercise, I get out of breath climbing up a few flights of stairs.

My ideal weight is 116, please tell me what can be done.

Thank You.

October 01, 2016

Adrian Bryant

use these tips to lose weight again

October 02, 2016


I'm 168cm tall and weigh 85kg. I really desperately want to lose weight. I want to do the jumping jacks routine 5 days a week and the treadmill workout the other 2 days. How long will it take me to get to lose weight? Also what has been bothering me is that because I'm so heavy now, when I lose weight will I have loose skin?
Thanks for your help :)
Btw I'm 17 (just incase age is a factor)

September 05, 2016

Adrian Bryant

add this diet to the workout on this page and it is highly unlikely you'll have loose skin after losing weight

September 05, 2016


My best advice to you is to get a blue fat freeze system which can freeze off fats from any area of the body like it helped me lose 3 inches around my waist in 2 months.

September 15, 2016


Hi Adrian,
Sir my name is Sharoon. I'm 22 years old. I want to look good naked with strong muscles and v shaped back. My weight is 105 kg and height is 6ft. and the main problem is there is too much fat on my chest. Especially lower chest. it looked like gyno guys. (looked at left picture)
I'll do any diet plan & workout.
I'm very grateful if u help me.
Thanks in advance...

September 03, 2016

Adrian Bryant

use this plan here

September 04, 2016


Hi Adrian,

I am 187llbs (male) and a 5'9 but I am planning on losing 20llbs in a month and look ripped. Are the bedsheet workouts plus the intermittent fasting plan enough? if not, which others should I include and what fasting plan to use?
Great workouts btw

August 02, 2016

Adrian Bryant

yes but what i your calorie intake going to be?

August 02, 2016


I don't know, I was hoping you could recommend. Thing is I want to lose weight and still be ripped. whatever it takes.....

August 02, 2016

Adrian Bryant

use this to help you see how many calories you need

August 02, 2016


Hi Adrian,

I am 155 kg and decided to start with the Intermittent fasting plan .. Which workout from the above is the best for me ? should I do it during the fasting period or not ? I have limited time as I work as sales engineer.


July 17, 2016

Adrian Bryant

any of the workouts above will help you lose weight fast any time is a good time to workout but you will burn more fat working out during your fasting period

July 17, 2016

Incorrect please try again Created by Adrian Bryant

Many People (like these here) have used to Look Better Naked.

Even Models seek out Adrian's advice and Doctors use Adrian's unique techniques to help their patients lose weight fast and his new YouTube Channel already has over 38 Million views!

Contact Adrian en Espanol
About | Contact | Privacy Policy | Disclaimer | Sitemap
Write for / Become a contributor
© 1996-2013