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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 21 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…

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 Created by Adrian Bryant

Adrian Bryant

Leave a Comment

1-60 of 1411 Comments

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


Hi Adrian,

I am 18 turning 19, and I am 147 pounds. I always had a hard time losing weight, especially because I have an asthma problem. What would you recommend be great exercises to help with this?

I am becoming very inspired with everyone's stories. I don't know if I am starting out quite right yet, but I am trying the Intermittent Fasting, the 30 min Bedsheet Workout, 20 min Jumping Jacks, and 10 min Ski Step workouts.

Thank you!

April 03, 2018


Hi Adrian, I meant to put 247 pounds. Sorry for the mistake.

April 03, 2018

Adrian Bryant

as far as your workouts you'll need to gauge that for yourself to see how intense you can go without harming yourself

April 03, 2018


The weight loss testimonies are inspiring. How can someone suffering from knee joint arthritis benefit from this workout considering the accompanying pain from the condition?

March 15, 2018


Hi I would like to lose weight but not lose my butt what do you recommend?

March 12, 2018

Adrian Bryant

see this for how to do that

March 12, 2018

Jack Marker

Very nice. It's looking like a complete package for weight loss. In addition, you can also perform sprint interval training that always plays a great role when it comes to fat burning. Even 15 minutes of HIIT workout can burn more calories than jogging and treadmill running for 30-45 minutes. For better result, several people use the S4 supplement. it can lead to a significant increase in lean muscle mass, increase in strength, and fat loss. It’s a non-steroidal supplement offering tissue-selective anabolic effects for both muscles and bones.

March 10, 2018


Hi Adrien my name is Anna .. i was in bed for 5 years due to a illness, no exercise , nothing😞 gain lots of weight 225 stone and cellulite , and when i speak cellulite is severe cellulite.. 😢 lost my butt too .. i'm 42 .Do you think i can recover from all this , lose weight , lose some if not all (wish) cellulite and recover my butt ?? Many thanks

March 08, 2018

Adrian Bryant

you can but i would start here first

March 08, 2018


Hey Adrian
I am 25 year old lady and my weight is 154 Pound. I want to lose my weight. what should I do or which workout should I do to get faster and better result. Please give me your suggestion.

February 28, 2018

Adrian Bryant

all of my workouts are made to help you lsoe as fast as possible

February 28, 2018


Hi Adrian,

I’m 240lbs, 27, and 5’5”. I want to lose at least 70lbs before my birthday in July. Do you think that it’s possible? I have an exercise bike at home but I’m having trouble eating healthy because my husband is a big guy(6 9”) and I often like to eat meals with him that he eats. What workout and meal plan should I follow for maximum results?

February 13, 2018

Adrian Bryant

this plan here

February 13, 2018


Hi adrian it's hamza if someone has love handles should he do a love handle exercise if there is one or he just have to do belly fat loss workouts alone. Which is faster?

February 13, 2018

Adrian Bryant

doing the plan on this page is the best you can do to get rid of love handle and all belly fat. see why here

February 13, 2018


im 16, 6"0 tall 183 pounds, would I be able to lose about 30 to 40 pounds by mid-April doing one of your HIIT workouts?

February 06, 2018

Adrian Bryant

yes provided you eat the right amount of calories

February 07, 2018


Hi I’m 15 years old and weigh 250 lbs, my prom is in 5 months and Im looking for a way to loose as much weight as possible, Im willing to do absolutely anything to lose the weight but have no idea where to start... any recommendations?

February 05, 2018

Adrian Bryant

the very plan on this page is a good place to start

February 06, 2018

MU Riaz

Dearest Adrian,
I am 275 lbs, 35 yrs of age. I m beginning t feel that if I don't lose weight enough soon then my knees and back will show the damage. Had a recent cardiac evaluation which was normal but I guess I need to make life style changes. i ve tried everything else but other programs seem too complicated, requiring equipment or just too much space. Need help. Please advise where should I start. Jumping jacks seem too strenuous. First target is to lose about 10-20 lbs quickly and then aim for a 100 lbs weight loss over some time. Need advice.

February 05, 2018

MU Riaz

Thanks for the reply Adrian. The link at serial 1 seems to be broken. Can you please fix it?

February 08, 2018

Adrian Bryant

try it now

February 09, 2018

MU Riaz

Thank you Adrian

I remember I saw one of your workouts on dvd which included running between 2 chairs placed closely together. That appeared much easier to me suited to my requirements. I couldn't find it on the website now.

February 18, 2018

Adrian Bryant

here it is

February 18, 2018


Hi Adrian. I'm an 18 yr old female, 5'7, & 140 lbs. I've been dieting for a month now. I started reading into some articles, and now I think my problem is that I'm "skinny fat" vs. just 'fat', and I need to incorporate resistance training with my diet regimen. My question is, being a college student with less free time, what should my weekly exercise regimen be to get toned up? Thanks for all your help.

January 28, 2018


You must have your goals set in your mind before you complete them. Have them in your mind until they are second in your life. So make sure to keep them in your mine until they become second in your life.

January 11, 2018


Hey adrian, which of the 15 workouts would you recommend for a 22 yr old female weighing 223, height 5'6 wanting to lose about 40-50lbs?

December 31, 2017

Adrian Bryant

I don't. you need to pick the one that is best for you. they are all good but at first you may want to start off with my 10 minute workouts

January 01, 2018


Hello, for starters I just want to say thank you for such amazing diets and workout plans. I plan on doing intermittent fasting from 8pm-3pm as I do your emergency diet plan for 6 weeks. If that goes well, and hopefully I don’t mess anything up, I will then keep the intermittent fasting but instead Change it to 8pm-12pm so it can be not as extreme if I were to make it a lifestyle change. As I continue with the fasting, I will try to do one of your permanent diet plans. I will also make time for working out at least 20-30 Minutes a day. I’m female, my weight ranges from 185-190 and I’m 5’8. I don’t want to ask you if I would be able to reach 130 pounds in 5 months but I will ask if I’m going to see an obvious change in my body? Because I keep doing diet plans and the scale says I’m losing weight but there is pretty much no change in my overall physical appearance. I know I will notice a change eventually with the permanent diet plan but with the emergency plan, will I actually notice a difference in my body in 4-6 weeks or is it just numbers on a scale changing? Thanks for your time :)

December 14, 2017

Adrian Bryant

1. why not just start on this page/plan

2. no need for the 911 plan if your long term goal is 130 pounds

3. you will see changes every 2-4 weeks

December 15, 2017


I have Ann event coming up on January 7th and I seriously need to lose weight so that’s why I’m doing the emergency first 😀 and then moving on to the permanent plan

December 16, 2017



December 10, 2017

Adrian Bryant

Im in the usa and the plan on this page overall is good for oyu

December 10, 2017



I am 5'3 and currently weigh 118. I eat very clean and I love to run. However, I have had 4 c-sections and struggle to get my stomach flat. Any tips, suggestions? Also I am vegan. Thank you in advance :)

November 16, 2017

Adrian Bryant

use this guide

November 18, 2017


Hi Adrian
I wrote to you before but I can’t find my question posted so I’m sorry to ask again. Im over 40
Hypothyroid and was told I was overmedicated. I gained ten pounds in a week with no changes to anything. I’m only 5 feet and weigh 145 pounds I workout 6 days a week and eat pretty healthy except for one cheat day. 3 days a week I stay under 1000 calories and have lost nothing. I’ve gained weight while dieting and exercising. I’ve dont steady State like elliptical I’ve done HIIT like t25 and insanity and nothing works. What’s your advice please?

November 02, 2017

Adrian Bryant

how do you track 1000 cals

November 02, 2017

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