1 Hour Workout Routine To Lose Weight At Home

1 Hour Workout Routine To Lose Weight At Home: PROVEN!

If the amount of calories you’re burning in a day is less than what you’re giving your body each day, you might struggle with stubborn body weight. This alone is enough reason you should have a 1 hour workout routine to lose weight at home. 

Cardio exercises are great for losing weight fast in 60 minutes. Some of them include;

  • Cycling
  • Burpee
  • Jumping
  • Walking 
  • Running
  • Swimming
  • Kettle swinging

One-hour daily workout is good for weight loss. Also, you burn 1000 calories in 1-hour if you dance, swim, and do sprint interval training, among others. 

Oh, there’s a bonus, too. You’ll give your body enough reasons to catch sleep immediately after lying on the bed. Plus, while exercising, your body releases dopamine (happy hormones).

Too good to be true? Read on and be the judge!


Is 1 Hour Workout Good For Weight Loss?

A 1 hour workout routine to lose weight at home has great rewards. For example, a one-hour workout is effective in your weight loss journey as long as you stay consistent and do the most effective workout. In particular, cardio exercises have proved to work for more people in losing unnecessary weight, but you could also do muscle-building exercises. 

Even so, if you’re short of time due to your daily schedules, you can still do a 30 minutes workout routine and lose weight.

With a 30 minutes workout, you can eat less and stick to the exercise schedule to lose the intended weight successfully. 

Don’t be surprised; you can even lose more weight than you would by exercising for 1-hour each day. Especially if when exercising for one hour each day, your calorie intake remains high, and your motivation to exercise lowers after about 30 minutes. 

So, one hour plan would yield better results if you follow a good diet and exercise intensively. 

1 Hour Workout Routine To Lose Weight At Home

Always incorporate exercises that increase your heartbeat in your 1 hour workout routine to lose weight at home. For example, cardiovascular exercises are good for increasing the heartbeat rate.

Consequently, you burn more fat fast. Mayo Clinic experts suggest 300 minutes, five days a week, is effective in losing extra body weight. That’s to say, one hour each day, Monday to Friday, would be enough for weight loss.

Oh, you didn’t have to feel like you’re in hell; these exercises, for example, swimming, allows you to have fun. 

So, it’s having fun while still burning all the annoying calories in the body!

Let’s check the most effective exercise you can do. 

Low-Intensity Cardio

If, like me, you only exercise when going to the market to buy veggies, then you need to start with low-intensity cardio. The same applies to anyone with health complications limiting them from doing intensive workouts. 

Also called the low-intensity steady-state (LISS), it occurs when you exercise steadily at a rate of 57 to 63 percent of your optimum heartbeat rate. The exercise should last for at least 30 or more minutes. 

Usually, this exercise doesn’t add stress to the joints.

Nevertheless, it provides all cardiovascular workout benefits. Low-intensity workout, like sprinted ankle exercises, improves blood circulation and its flow into all the muscles, aiding in the recovery of weak muscles (if any). 

Such workouts include;

  • Jogging
  • Walking
  • Bicycling
  • Swimming

Let’s explore each of them so you can pick what works best for you based on your weight and how much you intend to lose within a particular time. 


You don’t have to go to a gym to jog. You can exercise in your living room or bedroom for about an hour. Depending on your weight, you could lose up to 933 calories by jogging for 60 minutes daily at a 10-minute pace. 

When jogging at a 10-minute pace for a minimum of 1 hour, you can lose up to 700 calories if you weigh 150 pounds. An average person jogging under the same conditions can burn at least 80 pounds. At times, up to 140 calories. 

You may combine this workout with any other to have fun and kick boredom off your exercise closet. 


If you have a health problem that stops you from doing HIIT, add walking to your 1 hour workout routine to lose weight at home.

Otherwise, if you have a dog, walk around your home compound (if you’re blessed with a big one) as you exercise. 

Indeed, it’s a plus because it’s also medically recommended that you walk your dog to keep him healthy. So, both of you should have fun while burning about 267 calories in an hour. At least, this is possible for a 155 pounds person walking on flat ground while maintaining a 3.5 mph pace. 


Though bicycling or cycling falls in the low-intensity workouts, it can also be a HIIT. It’s the level of intensity that matters. Good thing? You can cycle both indoors and outdoors. Still, the low-intensity workout is excellent for both beginner and expert cyclists.

If you do not own a bike yet, here are great options. 

SellerBest Indoor Cycling Bike for 1 Hour Workout Routine to Lose Weight at HomeCurrent Rating
AmazonExerpeutic Folding, 8-Levels of Resistance Stationary Bike4.6
AmazonXTERRA Fitness Folding Exercise Bike4.5
AmazonAs Seen On TV Slim Cycle Stationary Bike by Bulbhead, Most Comfortable4.6
AmazonATIVAFIT Exercise, Indoor Cycling Bike with Resistance Bands4.5
AmazonMini Exercise Bike, Portable Under Desk Bike Pedal Exerciser4.0
AmazonSchwinn Recumbent Bike Series4.5
AmazonPooboo Magnetic Resistance Indoor Bike, with a Belt Drive, LCD Monitor, Ipad Mount &Comfy Seat Cushion (2022 Upgraded Version).4.5
AmazonSchwinn Fitness Indoor Cycling Workout Bike4.6
AmazonNordicTrack Commercial Studio Cycle4.3
AmazonBARWING 16-8-2-3 | 4 IN 1 Foldable Stationary Spin Bike for Seniors| 300 LB Capacity | More Magnetic Resistance with Adjustable Seat and Backrest4.4

Being a low-intensity exercise means you’re relaxed while riding, and your heartbeat is low. At this rate, you should converse with anyone since your breath rate is not high. Your cycling speed is low, so you’re not stressing your body, which would increase the heartbeat, thereby making it High-Intensity Interval Training (HIIT). 

With only 1 hour workout routine to lose weight at home while cycling, an average woman is likely to burn 404 calories, which is more than walking. Men, on the other hand, can burn about 450 calories under the same circumstances. 


Not only is this type of workout great for beginners, but it’s equally healthy and safe for people with health limitations. Moreover, you can do low-intensity cardio for at least one hour without taking a break. Again, it’s not a death sentence, so pause when you need to. 

Even so, cycling and swimming can be a HIIT based on your vigor. So, it’s possible to burn about 223 calories in moderate swimming in 60 minutes. 

Unless you want to make it a HIIT to lose weight speedily and burn about 878 calories in 60 minutes of swimming, moderate swimming helps you lose at least 223 calories. 

With time, you can burn more calories, about 528 calories, when swimming at a medium pace for 60 minutes. 

High-Intensity Interval Training (HIIT)

If you’re medically fit, you can do HIIT. Since HIIT is intense, you can burn many calories and body fat in only a couple of weeks. However, due to its intensity, you need to rest for 15 seconds or more.

You don’t have to do HIIT for an hour; you can do it for a couple of minutes yet still reap many benefits. 

Some HIIT includes jumping lunges, butt kicks, and commando push-ups. You can do these workouts for about 45 seconds before taking a rest. 

If able, you can do the HIIT exercise for at least 10 minutes. If able, 20 minutes. Some of the HIIT include;

  • Lunge
  • Cycling
  • Burpee
  • Running
  • Rope jump
  • Kettlebell swing


One of the best and (I think) simple high-intensity training you can do every day or weekly is the lunge. 

The rate at which you do lunges workouts determines if you’ll burn 344 calories in only 60 minutes or 515 calories. The former is possible when you do lunges moderately, and the latter happens when you use more effort. 

Besides losing weight, lunges are also an effective strength-building workout. It focuses on the core muscles and your back. 

To do this workout, you need to stand straight. Be relaxed to maintain a good posture, which is necessary for the exercise. Have one foot back and the other in front. Move the back leg down so that the knee aligns with the ankle ball of the front leg.

Your chest should be up, and the lunge’s shoulder back while you’re sitting in a straight posture. While in that position, don’t let the chest bend; it should be up. Stand and repeat the exercise as many times as you wish. You can keep alternating the legs so that the one at the back comes to the front and vice-versa.


As aforementioned, cycling depends on how intense you are. So, it can fit into the HIIT and low-intensity cardio list. 

In this case, we’re focusing on it as a HITT. If, for example, you hop on your bike and cycle at a rate of 16 to 19 mph, that becomes a HIIT and helps you burn about 1022 calories in one hour. 

You can create some bumps in your compound to get the best out of it. They’ll help you cycle intensively, just like when cycling in a hilly place. 

Without a doubt, you’ll break a sweat and increase your heartbeat rate, which is paramount in your weight loss journey. 

Cycling is the ultimate way to add strength to your leg muscles. It majorly focuses on the hamstrings, quads, calves, and glutens. 


The burpee helps boost your strength, flexibility, endurance, and body coordination. Not to mention, based on your weight and the pace at which you do burpees, you could burn at least 8 to 12 calories after doing 20 burpees. 

Let me get a little more into details. If you weigh about 185 pounds, you can burn 12 calories after doing 20 burpees. Doing the same number of burpees, a person weighing 155 and 125 pounds could burn 10 and 8 calories, respectively. 

While burpees could feel challenging, it’s the best fitness once you do it right. Here’s the reason; every part of your body gets worked out—for example, the hand, legs, chest, and core. 

Here are the top-pick burpee medicine balls to buy for your 1 hour workout routine to lose weight at home.

SellerBurpee Medicine Ball for 1 Hour Workout Routine To Lose Weight At HomeCurrent Rating
AmazonAmazon Basics Medicine Ball Burpees 4.8
AmazonYes4All Slam Balls 10-40lbs Slam Medicine Ball for Strength, Crossfit Workout, and Power 4.7
AmazonTRX Training Slam Ball, Durable,  Easy- Grip Tread Rubber Shell4.7
AmazonYes4All Soft Weighted Medicine Ball (Toning Ball) for Pilates and Fitness4.7
AmazonFitness Weighted Slam Ball – No Bounce Medicine Ball for High-Intensity, Cardio, and Functional Strength Training4.7
AmazonCAP Barbell Burpee Medicine Ball4.7
WalmartSPRI Rubber Medicine Exercise Ball (8lb Weighted) 4.7
AmazonDual-Handle, 9″ Diameter, Medicine Ball (6 lb)5


You must not run around your home or to the market; you can also run in place. Running in place for 60 minutes can help burn about 557 calories. You’ll burn calories and lower your muscles’ fatigue while strengthening them. 

Besides, your lumbar will have better stability, and your entire body will be heightened. Not to mention, the gait also improves.

Jumping Rope

One of the most straightforward cardio exercises you can start with is jumping.

You can do this right in your bedroom or living room if there’s enough space. What’s more? You can do the exercise before going to bed or after waking up.

So, simply buy a high-quality jumping rope. 

SellerBest, Durable Jumping Rope for 1 hour Workout Routine to Lose Weight at HomeCurrent Rating
AmazonDEGOL Skipping Rope, 6” Memory Foam Handles with Ball Bearings4.7
AmazonAdjustable Digital Counting, Multifun Speed Jump Rope with Calorie Counter with Ball Bearings and Alarm Reminder for Workout Routine Schedules4.4
AmazonEndurance Workout WOD Nation Blazing Fast Jumping Ropes4.5
AmazonTangle-Free GoxRunx Jump Rope for Fitness4.4
AmazonPremium, Champion Segmented Jump Rope for Workout4.5
AmazonPremium Adjustable, Tangle-Free Skipping Rope4.4
AmazonRedify 2 Pack Speed Adjustable Jumping Rope for Exercise4.4
AmazonFITMYFAVO Weighted Cotton, Adjustable Skipping Rope4.3
AmazonSTARFIT with Plastic Handles,  Light weight Jumping Rope4.4

One unique thing about jumping rope is that you can make it fun. How? You must not jump on both legs; you can jump on one leg. Still, you can jump while running. 

To start with, do 8 to 10 jumps as a warm-up exercise. Take a 15 to 30 seconds break before jumping again for at least 1 to 2 minutes. Take another rest and jump. Alternatively, jump while running for a couple of minutes after you’ve had enough rest. Repeat the cycle until it’s time to switch to another workout. 

You’ll be surprised; you will have lost about 1000 calories, if not more, in just one month. 

Kettlebell Swing 

You could likely burn about 1200 calories in only one hour of the kettlebell swing routine. It all depends on how many swings you manage in an hour. 

For example, you can lose weight at home for one hour by doing 400 swings in about 20 minutes. Consequently, you may end up burning about 400 calories. 

This is bound to change based on the weight of the kettle. 

SellerBest Workout Kettlebell to Buy for 1 hour Workout Routine to Lose Weight at HomeCurrent Rating
AmazonCoated Yes4All Vinyl Kettlebell Strength Training Sets 25, 30, 35, 45, 60, 70, 105 lbs4.8
AmazonAmazon Basics Cast Iron Kettlebell Weight4.8
AmazonAmazon Vinyl Coated Cast Iron Kettlebell Weight4.8
AmazonAdjustable, Yes4All Solid Cast Iron Kettlebell4.7
AmazonBowflex SelectTech Weights and Dumbbells (Adjustable)4.8
AmazonSoft Bionic Body Kettlebell with Handle4.8
AmazonSet of Weights Yes4All Vinyl Coated Kettlebell – Sets 25, 30, 35, 45, 60, 70, 105 lbs4.7

As a beginner, though, it’s vital to start small. Starting with a 16 kg kettlebell is ideal. You can increase your weight after a couple of days. 

What Is a Good 1 Hour Workout Routine to Lose Weight at Home?

A good 1 hour workout routine to lose weight at home allows you to maximize fat loss, burn unwanted calories, and stay fit while boosting the production of Serotonin. You can do such exercises at home, in a gym, or elsewhere, for example, in the mountains.

Mountain climbing, cycling, running, swimming, and jogging are effective. So, try adding any of them to your best 1 Hour workout routine to lose weight at home. 

Do all, like, say, jog, run, cycle, and swim or do one or any other for 20 minutes. Else, you can do only two instead of all. 

That will be 60 minutes of losing unnecessary weight. Every day!


How Can I Burn 1000 Calories In One Hour?

You can burn 1000 calories in one hour by rowing, dancing, swimming, climbing mountains, rope jumping, and running. 

Even so, sprint interval and circuit training is the most effective, and perhaps the best, way to burn such vast amounts of calories. 

Sealing It

Not only is 1 hour workout routine to lose weight at home effective, but also healthy. Common health benefits associated with this routine include the increase of happy hormones such as dopamine, oxytocin, Serotonin, and endorphins.

So what? Consider having a daily one-hour routine at home. Do exercises such as jogging, rope jumping, running or walking down the staircase, kettlebell swinging, swimming, and dancing. Other workouts include burpees and lunges.

Whatsoever gives you the best results, you can stick to it for a couple of months to have an effective and progressive weight loss journey. 

Don’t forget; your diet matters too. So, reduce calorie intake as much as you can. Take a lot of water and have enough rest. 

If you have a medical condition such as diabetes or high blood pressure, please consult your doctor about the best exercise to undertake. 

The best thing is that your doctor would still allow you to do simple aerobic exercises such as dancing, jogging, and swimming, as they control some chronic ailments. 

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