The Ultimate At-Home Workout to Lose Weight Fast

Exercise Ball YTI

Targets: Back

• Lie facedown with your torso on an exercise ball, holding your body tight in a plank position, feet hip-width apart and toes on the floor.
• Lift both arms toward your head to make the letter “Y” with your arms; slowly lower.
• Move your arms out to your sides to make the letter “T”; slowly lower.
• Lift your arms toward your back as close to your body as possible, making the letter “I”; slowly lower.
• Repeat.

Band Scaption

Targets: Delts

• Stand on an exercise band with your feet 1 foot apart. (For more tension, widen your stance.) Hold the handles down at your sides.
• Squeeze your shoulder blades together, rotate your hands so your thumbs are up, lock your elbows and raise both arms out to your sides to shoulder height so the band makes a “V.”
• Slowly lower.

Tip: Don’t let your shoulders rise toward your ears. 

Overhand Band Extension

Targets: Triceps

• Stand on an exercise band with your feet 1 foot apart, knees and hips bent slightly. (For more tension, widen your stance.)
• Lift the handles to shoulder height, palms facing up.
• Press the handles overhead and straighten your elbows.
• Keeping your upper arms stationary, slowly bend your elbows to lower the handles behind your head, then press back to full extension.

Tip: Keep your neck in a neutral position. 

Band Curl to Side

Targets: Biceps

• Stand on an exercise band with your feet 1 foot apart. (For more tension, widen your stance.)
• Hold the handles down at your sides with your palms facing outward.
• Bend your elbows to curl your hands toward the sides of your shoulders and slowly lower.

Tip: Squeeze your shoulder blades to help externally rotate your arms. 

Bent-over Band Kickback

Targets: Triceps

• Stand on an exercise band with your feet 1 foot apart.
• Lean forward from the hips, bend your elbows and position your upper arms along your sides as you would during a row.
• Extend your elbows to press the handles back, then slowly return to the start.

Tip: Rotate your palms up at the top of the move to put extra stress on the triceps. 

Exercise Ball Wall Sit

Targets: Quadriceps, hamstrings, glutes

• Place an exercise ball against the wall and stand with your lower back against it.
• Move your feet 12 inches in front of your body in a shoulder-width stance.
• Bend your knees to a 90-degree angle, rolling the ball up your back as you descend, and hold that position for 10 seconds.
• Rise to a 45-degree angle in your knees and hold for 10 seconds. This is one rep.

Tip: Keep your weight on your heels, not your toes. 

One-leg Band Squat

Targets: Quadriceps, hamstrings, glutes 

• Stand on an exercise band with one foot, extending the opposite leg in front of you.
• Lift the handles to shoulder height.
• Squat down and up on your standing leg, keeping your other leg out in front.
• Then move your nonworking leg to the side and then behind you, squatting once on your standing leg after each position change.
• Each three-direction squat is one rep.

Tip: Go slowly, and stay upright for balance and stability. 

Exercise Ball Russian Twist

Targets: Abdominals and obliques

• Sit atop an exercise ball and walk forward, allowing the ball to roll underneath you until your head and shoulders are supported and your torso is parallel to the floor.
• Your knees should be bent about 90 degrees with your feet hip-width apart.
• Extend your arms over your chest and clasp your hands together.
• Using your core, slowly rotate your upper body to the left and then to the right for one rep.

Tip: Squeeze your glutes to keep your hips up.

One-leg Band Good Morning

Targets: Lower back, hamstrings

• Stand on an exercise band with one foot, extending the opposite leg behind you.
• Lift the handles to shoulder height.
• Tighten your abs and bend your standing leg slightly.
• Bend forward at the waist, keeping your low back in its natural arch, to form a nearly straight line from head to toes.
• Return to upright.

Tip: Keep your head stable to maintain spinal alignment.

The Program

DAY 1: Upper Body

• Exercise-Ball YTI 3×10 – Targets Back 
• Exercise-Ball Push-Up 3×8 – Targets Chest and Triceps 
• Band Scaption 3×8 – Targets Delts 
• Bent-Over Band row 3×10 – Targets Back 
• Shoulder Band Press 3×10 – Targets Delts 
• Band Curl To Front 3×10 – Targets Biceps 
• Overhead Band Extension 3×10 – Targets Triceps 
• Band Curl To Side 3×10 – Targets Biceps 
• Bent-Over Band Kickback 3×10 – Targets Triceps 

Rest 1-2 minutes between sets 

DAY 2: Cardio 

DAY 3: Lower-Body and Core 

• Exercise-Ball Wall Sit 1×5 – Targets Legs 
• Exercise-Ball Jackknife 2-3×10 – Targets Core 
• One-Leg Band Squat 3×3 each leg – Targets Legs 
• Exercise-Ball Russian Twists 3×10 – Targets Core
• Exercise-Ball Split Squat 3×10 each leg – Targets Legs
• Exercise-Ball Plank 1×10 – Targets Core
• One-Leg Band Good Morning 3×10 each leg – Targets Legs 
• Exercise-Ball Hip Lift 3×10 – Targets Core
• Exercise-Ball Reverse Curl 3×10 – Targets Abs

Rest 1-2 minutes between sets 

DAY 4: Rest 

DAY 5: Metabolic Circuits 

Complete each circuit 4-5 times, resting one minute between each set and 2-3 minutes before moving to the next circuit. 

Circuit 1: Lower Body 

• 15 Bodyweight Squats 
• 15 High Knees in Place 
• 15 Jump Squats

Circuit 2: Upper Body  

• 15 Pushups
• 15 Ball Throws at Wall
• 15 Exercise Ball Pushups
• 15 Ball Throws at Ceiling 

DAY 6: Rest 

DAY 7: Cardio