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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 22 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.

He lost 120 pounds on Adrian bryant PlanHe lost 120 pounds on Adrian bryant Plan

How He Do It?
He did the "Bed Sheet" Workouts
in Adrian's Fat Loss Plan 4x a week

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…

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

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

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

Adrian Bryant created

Adrian Bryant

Leave a Comment

1-40 of 1431 Comments

Hi Adrian. Im obese (207 lbs x 5"2). I need to lose weight. Can u suggest a training with an elliptical bike for absolutely beginners (ive never done sports) to lose weight?thanks

July 11, 2019


Hey how much weight would someone from if they ate 800 calories a day for a period of 4 weeks ? ( about 20-15 kg overweight )

June 28, 2019

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


Hey mate, so I want to try intermittent fasting but I don’t know what way, the 20:4 or 16:8. Because I usually sleep around 12 am and if I stop eating at 7 pm I’ll get hungry Sam goes if I stop eating at 8/9 pm. So what way do you recommend me to do intermittent fasting?

June 08, 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


Hey Adrian, it’s june 4th and I want to start today my weight loss. I want to see how much weight I could lose in 30 days. So on July 4th I want to be at a lower weight than I am now. My current weight is 80 kg and my height is 162. I have my exams this year so I won’t be active. I’m gonna be eating 900-1000 calories because I know it’s low but I also know that I can handle it. So now my question is how much weight could I lose by July 4th it I keep doing that for 30 days?

June 04, 2019

Adrian Bryant

at least 10-15 pounds

June 04, 2019


Hey Adrian.....Sorry this might be too long.
I am weigh 165 pounds and am 167 cm tall...According to your calculator and other calculator out there I have to consume 1500 cal or less to loose body fat. Moreover I have been following this calorie restriction and basic intermittent fasting 16 to 8 and jumping rope intensily half an hour 5 days a week. Despite of all there is no significant fat loss yet. Also I eat 70 gms of protein every day which is less than 160 gms according to various macros calculator, bit high carbs and have a bit high sodium intake. Also i eat clean an no sugar at all except every weekend on sundays I eat a medium icecream cone. Every thing I eat is only homecooked meal (Indian meal).
Everyday I have a certain feeling of chocking above my belly at the end of ribs with a gassy sensation thought the day...
Please tell me how to fix these crazy sensations and please suggest me some changes in my diet and workout routine to lose body fat moreover I like your videos very much i have also tried many of your videos they are sick and extremely funny. You said in one of your video that you hate your voice and thats why you put those headband on but thats not true I love your voice and sense of humour.
Thanks for providing me such alternates of step up box and teaching me that if there is will then there is a way # No excuses

May 12, 2019

Adrian Bryant

how are you tracking your 1500 cals

May 12, 2019


So I can follow this plan doing 40 mins HIIT 3-4 days a week and lose 40 pound in 3 months ? But does it really work by doing ONLY HIIT so without weight or toning training?

April 19, 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


Hi Aidan, im 190 pounds , 5'6 ft and do intermittent fasting most of the days. And I used the elliptical trainer and lost about 3 kg but I think its not working anymore. I saw you mentioned something about using weights, would using a heavy back pack help ? So far i only use it once a day for about 20 minutes, how long and how many times a day would work ?

March 27, 2019

Adrian Bryant

you could that and also use these other tricks

March 28, 2019

Selina West

My husband had a stroke last year and is paralysed. I am constantly running around for him so my time is limited. I walk the dog every day for me time and that's the only time i have to myself.

February 28, 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


Hi Adrian,

I am 5”1 and 30lbs overweight. I suffer with tiredness/ fatigue. I want to be in better shape but I do not where to start or what my body can cope without needing to sleep for hours afterwards.

February 13, 2019


Please help me, I have tried every way to weight loss but i couldnt do anything. Now im 124kg & 165cm height.
I eat very clean, also I do exercises every day, but nothing happens..
:( :( :(

August 21, 2018

Adrian Bryant

what is your calorie intake

August 21, 2018


Hey Adrian, I now weigh 248 pounds and I slow down eating bad food like cookies and chips and started eating more veggies, rice (cause I have to) and protein. Also I only drink water from now on. With this and doing your bedsheet workout everyday, do you think it's possible for me to lose at least 10 pounds in 20 days.
Thank you

August 04, 2018

Adrian Bryant

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

August 05, 2018

Dana rae

hello is it possible to 30 pounds in 20 days please help its very

August 02, 2018

Adrian Bryant

yes it is. all depends on how overweight you are

August 02, 2018


Hi Adrian,

What would you recommend if I'm trying to lose weight and also gain a bigger butt?

Thank you!

June 19, 2018

Adrian Bryant


June 19, 2018


Hello sir,
If i do fast walking excercise with take sendbag on treadmill then which speed do i set on my treadmill???i have seen your 30 minute hiit excercise video.

June 09, 2018

Adrian Bryant

at the fastest speed you can without falling

June 09, 2018


Hello Adrian...will it be ok if I do your workout 6xs a week once a day ...ive been alternating between the jumping Jack and the squat and jumping Jack workouts

May 03, 2018

Adrian Bryant

yes it is

May 03, 2018


Hi... I use to exercise, diet before my back giving me chronic probelms.. I want to loose 30 for right now.. I have high blood pressure now. plz help me

April 17, 2018

Adrian Bryant

are you still limited in any way?

April 19, 2018

Lose 10 Pounds Every 7 Days
doing the workout above ↑ ONLY if you also DO Step 1 of Adrian's Fat Loss Plan

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