Workout at home to lose weight doesn’t require a gym membership—just a good routine, some resistance bands, a pair of dumbbells, and a bit of motivation. In this comprehensive guide, I’ll share my personal journey, my favorite exercises, and the tools I use (including my trusty Apple Watch) to stay on track. Meanwhile, you’ll discover practical tips to set up your own home gym, plan workouts, and maintain consistency for lasting results.

Introduction

When I moved to the U.S. last year, I faced a whirlwind of new challenges: learning a different language, navigating unfamiliar bureaucracy, and helping my children settle into school. However, amid all that change, I found myself turning to comfort food to cope—and ended up gaining 15 pounds (about 7 kg) over eight months. For example, late-night snacks and weekend feasts became my go-to.

Once life began to stabilize, I realized it was time to prioritize my own health—both physical and mental—so I could continue supporting my family with energy and confidence. As a busy mom, I needed flexibility and practicality. That’s when I discovered the power of at-home strength training. In addition to saving time and money, exercising at home gave me control over my schedule and workout variety, which kept me engaged and motivated.

Workout at Home to Lose Weight: Why I Chose to Train at Home

Growing up in Brazil, I often used the small condominium gym in my apartment complex. It was common there to have basic equipment—treadmill, weights, even a pool. Therefore, I was already comfortable designing and following workouts on my own. Back then, I realized two big benefits:

1. Time efficiency: No commute to the gym meant more time for family and hobbies.
2. Cost savings: I stopped paying for a membership I rarely used, which saved hundreds of dollars annually.

However, training at home also means the motivation must come from within—a daily challenge. Unlike a commercial gym with trainers and classes, you must hold yourself accountable. For me, using simple tools like an app and my Apple Watch provided that extra push.

Equipment I Use for Workout at Home to Lose Weight

Setting up my home gym started modestly. First, I ordered a Pilates kit on Amazon, which included:

• Resistance bands of varying tension
• A Pilates foot strap for leg and glute exercises
• An exercise sequence guide, with demonstrations

I paired this with a basic yoga mat from Five Below to cushion my joints during core work. In addition, I stashed everything compactly in the living room closet so I could set up in seconds.

After six months, as my strength improved, I invested in a set of adjustable dumbbells (10–30 lb). These transformed my squats and upper-body exercises:

• Goblet squats became more challenging and rewarding.
• Dumbbell presses targeted my chest and shoulders.
• Biceps curls and triceps extensions helped sculpt my arms.

How I Plan My Workouts Using an App

To bring structure to my routine, I rely on an app called My Training (available on iOS and Android). This is the same app I used back in Brazil, and it remains free for up to two custom workouts.

Key features include:

• Exercise library with short instructional videos.
• Customizable sets/reps and rest timers.
• Built-in stopwatch that automatically starts your rest once you log a set.
• Community feed where members share workout photos and motivation.

For example, when I finish a set of 12 squats, I tap “Complete Set,” and the app counts down my rest period. Meanwhile, I can peek at the next exercise video to ensure proper form.

The app also syncs with the Apple Watch, letting me mark sets directly from my wrist. However, I found it clashed occasionally with the native Workout app, so I mostly log on my phone. Other excellent alternatives include Fitbod, Muscle Booster, and Nike Training Club—each with its unique templates and tracking features.

Pro Tip: If you want personalized guidance, consider hiring an online coach or purchasing a workout plan from certified trainers on platforms like Trainerize or Future. They can tailor your splits (e.g., Monday: legs & glutes; Wednesday: arms & shoulders) and adjust loads as you progress.

Tracking Progress with the Apple Watch for Workout at Home to Lose Weight

One of my favorite motivators is the Apple Watch. I always start a “Strength Training” session in the Workout app to log:

• Workout duration
• Calories burned
• Heart rate zones

In addition, I pin my custom rest-timer in the Timers app, so I never over- or under-rest between sets. By reviewing the Activity Rings daily, I challenge my husband (and myself) to close all three rings—move, exercise, and stand—creating a healthy competition.

For a deeper dive into Apple Watch workouts, check out my blog post: How I Use Apple Watch for Fitness. However, the core benefits are:

1. Consistency reminders: Stand alerts and hourly prompts.
2. Heart-rate monitoring: Ensures you hit target zones for fat burn or endurance.
3. Long-term logs: Trends over weeks and months reveal true progress.

Alt text: Apple Watch screen showing “Strength Training” workout in progress, heart rate at 135 bpm.

5. My Favorite Home Strength Workouts

Below are some of my go-to exercises, complete with form cues. Feel free to swap or adjust based on your fitness level.

🔹 Lower Body (Glutes & Legs)

🔹 Upper Body (Arms & Shoulders)

🔹 Core

Weekly Routine & How I Stay Consistent

I aim for 5–6 workouts per week, alternating between home and gym when possible. Here’s a sample split:

I prefer morning sessions—fasted with a small coffee or pre-workout. If I postpone until afternoon, motivation dips; I might skip entirely. However, if I miss a session, I’ll at least walk or dance for 30 minutes to close my Move ring. Setting realistic goals (e.g., 30 min daily) ensures I hit targets even on low-energy days.

In addition, I mark every completed workout in both my app and Apple Watch, which creates a satisfying chain of consistency. Breaking the chain becomes more motivating than breaking a streak on social media!

Tips for a Successful Home Workout

Even the best equipment and plans won’t matter without a supportive environment. Here are my top tips:

1. Choose a Fixed Time: Block off your workout like any important appointment.
2. Designate a Workout Space: Whether it’s a corner of the living room or the garage, claim your zone.
3. Use Music or Video: Create a playlist or play a YouTube class to boost energy.
4. Celebrate Small Wins: Completed all squats and lunges? Share on the app’s community feed or log on your Watch.
5. Prepare Ahead: Lay out gear, fill water bottle, and set timers before you start.
6. Mix It Up: Rotate exercises every 4–6 weeks to prevent plateaus and boredom.

Conclusion

Training at home can be just as effective as going to a commercial gym—plus it’s more convenient and budget-friendly. By combining a simple set of resistance bands and dumbbells with an easy-to-use workout app and the tracking power of the Apple Watch, you can build strength, boost confidence, and maintain consistency.

Don’t underestimate the power of home workouts—your living room can be your gym! Give yourself grace as you start, celebrate every milestone, and remember: progress is progress, no matter how small.

Ready to begin? Grab your bands, set up your mat, and fire up your Apple Watch. Your journey to a stronger, healthier you starts today!