Losing weight takes commitment and effort, but maintaining it is an entirely different challenge. Rebound weight gain is a common issue after significant weight loss, making it essential to establish sustainable habits. One of the best ways to keep the weight off long-term is by incorporating a consistent exercise routine.
To help you stay on track, certified personal trainer Kate Meier suggests five simple at-home exercises that can support your weight maintenance journey.
For more workout ideas, check out 6 Exercises You Can Do Without Equipment.
The following workout is structured as an AMRAP routine. Meier advises doing 10 reps of each exercise for each round and repeating as many rounds as possible within 30 minutes. Take short breaks as needed to catch your breath.
1) 180-degree Jump Squats
Begin in an athletic stance with your feet shoulder-width apart. Sit into a squat position while ensuring that your knees do not point inward. Lower yourself until your thighs are parallel to the ground, then explosively jump up, fully extending your body so that your feet leave the floor.
“As you jump, rotate your torso to generate momentum and spin until you face the opposite direction, then land gently into a squat,” says Meier. “For the next rep, twist the opposite way and land facing the way you started. Alternate with each rep.” This exercise is designed to be included in an AMRAP routine, with 10 reps for each round and as many rounds as possible within 30 minutes.
2) Alternating Lunges
This exercise targets the upper body and core while improving your cardiovascular fitness. It’s a full-body movement that requires coordination and endurance.
“Start in a high plank position with your hands on the floor, shoulder-width apart, and your body in a straight line from head to toe,” explains Meier. “Perform a push-up, then quickly hop both feet forward to land outside of your hands. In one fluid motion, jump up explosively with both arms extended overhead. Land softly and immediately lower back into a plank position to start the next rep.”
3) Squat Sprawls
This high-intensity exercise is an effective way to burn calories and maintain weight loss.
To start, Meier advises, “Assume a high plank position as if you were preparing to perform a push-up. Next, jump your feet forward, positioning them just behind and slightly wider than your hands. From this position, lift your hands off the floor and lower yourself into a deep squat. Place your hands back on the ground, jump your feet back into the plank position, and then repeat.”
4) Spiderman Plank
Have you ever imagined yourself as a superhero? If yes, then the spiderman plank exercise is perfect for you. Not only will it help you tone your tummy, but it will also activate your quads and glutes.
To do this exercise, Kate Meier, a certified personal trainer with Garage Gym Reviews, suggests starting in a pushup position with your shoulders, hips, and ankles aligned. As you lower yourself toward the floor, bring your right knee to the side and toward your right shoulder. Push back up as you bring your right knee back out and down. Repeat this movement on the opposite side and continue alternating legs.
5) Pushups
According to Kate Meier, a certified personal trainer with Garage Gym Reviews, pushups are highly effective for toning your pecs, triceps, and delts. To perform a proper pushup, set up in a high plank position with your core tight and body forming a straight line from shoulders to ankles. Lower yourself slowly, keeping your elbows close to your body until your upper arms are parallel to the floor. Then, push back to the starting position, keeping your elbows from flaring out.
Meier highlights that pushups can be adjusted to match your fitness level, whether by performing them on your knees or using an elevated surface for added support. This versatile exercise is an excellent addition to any home workout routine, helping you maintain weight loss while strengthening and toning your upper body.
For more tips on perfecting your pushup form, check out this guide: How to Do a Proper Pushup.