Struggling to shed weight but can’t hit the gym? You’re not alone. Whether you’re a busy professional or simply prefer working out in the comfort of your home, our expert-backed home workout plans for weight loss are designed to deliver results fast.
No equipment? No problem. These bodyweight workouts suit all fitness levels, helping both men and women burn fat efficiently. The routines are tailored based on the number of workout days per week, so you can stay consistent without the guesswork.
Home Workout Plan for Weight Loss – No Equipment Needed
Rather than piecing together a plan yourself, we’ve crafted fully-structured home workout schedules for 3, 4, 5, and 6 days per week. They include strength, cardio, HIIT, and core training, all optimised for fat burn.
Looking for a weight loss workout you can actually stick to? These no-equipment home workout plans for beginners burn between 350–550 kcal per session and are flexible, efficient, and beginner-friendly.
Each plan is based on an average UK adult male (approx. 75kg or 165lbs) working out at a moderate-to-high intensity for 45–60 minutes. Calorie expenditure may vary depending on body weight, fitness level, and rest duration.
3-Day/Week Beginner Home Workout Plan
Ideal for busy individuals starting their fitness journey. Focus is on full-body movements for maximum calorie burn.
| Day | Focus Area | Workout Components |
|---|---|---|
| Day 1 | Full Body | Bodyweight Squats, Push-Ups, Walking Lunges, Pull-Ups or Chin-Ups, Planks, Mountain Climbers |
| Day 2 | Full Body | Glute Bridge, Dips, Stationary Lunges, Wide Push-Ups, Russian Twists, Jump Squats |
| Day 3 | Full Body | Sumo Squats, Decline Push-Ups, Step-Ups, Triceps Dips, Side Planks with Hip Abduction, Bear Crawl |
Day 1
- Bodyweight Squats
- Push-Ups
- Walking Lunges
- Pull-Ups or Chin-Ups
- Planks (Front + Side)
- Mountain Climbers
Estimated Burn: 350–450 kcal
Day 2
- Glute Bridge
- Dips (Chair/Bench)
- Stationary Lunges
- Wide Push-Ups
- Russian Twists
- Jump Squats
Estimated Burn: 400–500 kcal
Day 3
- Sumo Squats
- Decline Push-Ups
- Step-Ups (stairs or stable surface)
- Triceps Dips
- Side Planks with Hip Abduction
- Bear Crawl
Estimated Burn: 400–500 kcal
Pro Tip: Keep rest short—30 to 45 seconds—to stay in the fat-burning zone.
4-Day/Week Home Workout Plan
Split into lower body, upper body, full-body HIIT, and strength-core sessions to maximise results and recovery.
| Day | Focus Area | Workout Components |
|---|---|---|
| Day 1 | Lower Body | Bodyweight Squats, Bulgarian Split Squat, Calf Raises, Lateral Lunges, Glute Bridge |
| Day 2 | Upper Body | Pull-Ups, Push-Ups, Pike Push-Ups, Triceps Dips, Prone YTW |
| Day 3 | Full Body / HIIT | Jump Squats, Bear Crawl, Walking Lunges, Mountain Climbers, Wide Push-Ups |
| Day 4 | Strength + Core | Goblet Squat, Incline Push-Ups, Step-Ups, Russian Twists, Plank with Arm/Leg Raise |
Day 1 – Lower Body Focus
- Bodyweight Squats
- Bulgarian Split Squats
- Calf Raises
- Lateral Lunges
- Glute Bridges
Estimated Burn: 400–500 kcal
Day 2 – Upper Body
- Pull-Ups
- Standard Push-Ups
- Pike Push-Ups
- Triceps Dips
- Prone YTW
Estimated Burn: 350–450 kcal
Day 3 – Full Body HIIT
- Jump Squats
- Bear Crawl
- Walking Lunges
- Mountain Climbers
- Wide Push-Ups
Estimated Burn: 450–550 kcal
Day 4 – Strength & Core
- Goblet Squats (use weight if available)
- Incline Push-Ups
- Step-Ups
- Russian Twists
- Plank with Arm & Leg Raise
Estimated Burn: 400–500 kcal
Boost It: Use 45s work / 15s rest intervals to increase intensity on HIIT days.
5-Day/Week Home Workout Plan
This plan introduces more variation across the week and combines strength with targeted core days.
| Day | Focus Area | Workout Components |
|---|---|---|
| Day 1 | Lower Body A | Bodyweight Squats, Walking Lunges, Calf Raises, Sumo Squat, Glute Bridge |
| Day 2 | Upper Body A | Pull-Ups, Wide Push-Ups, Dips, Prone YTW, Triceps Dips |
| Day 3 | Core / HIIT | Jump Squats, Mountain Climbers, Russian Twists, Side Planks with Hip Abduction, Bear Crawl |
| Day 4 | Lower Body B | Bulgarian Split Squat, Goblet Squat, Step-Ups, Lateral Lunges, Glute Bridge (Weighted) |
| Day 5 | Upper Body + Core | Incline Push-Ups, Decline Push-Ups, Chin-Ups, Pike Push-Ups, Plank with Arm/Leg Raise |
Day 1 – Lower Body A
- Bodyweight Squats
- Walking Lunges
- Calf Raises
- Sumo Squat
- Glute Bridge
Day 2 – Upper Body A
- Pull-Ups
- Wide Push-Ups
- Dips
- Prone YTW
- Triceps Dips
Day 3 – Core / HIIT
- Jump Squats
- Mountain Climbers
- Russian Twists
- Side Planks with Hip Abduction
- Bear Crawl
Day 4 – Lower Body B
- Bulgarian Split Squat
- Goblet Squat
- Step-Ups
- Lateral Lunges
- Glute Bridge (weighted if possible)
Day 5 – Upper Body B + Strength
- Incline Push-Ups
- Decline Push-Ups
- Chin-Ups
- Pike Push-Ups
- Plank with Alternating Arm & Leg Raise
Trainer’s Advice: Always warm up for 5–10 minutes (e.g., jumping jacks, arm circles) and end with a 5-minute HIIT finisher—think burpees or high knees.
6-Day/Week Home Workout Plan
This plan is best for those committed to fast results. It’s a mix of strength, cardio, core, and endurance—with specific body part splits and a fat-blasting Day 6.
| Day | Focus | Workout Components |
|---|---|---|
| Day 1 | Lower Body | Squats, Lunges, Calf Raises, Sumo Squats, Jump Squats |
| Day 2 | Upper Body | Pull-Ups, Wide Push-Ups, Dips, Prone YTW, Triceps Dips |
| Day 3 | Core + HIIT | Mountain Climbers, Russian Twists, Side Planks, Bear Crawl, Plank with Arm/Leg Raise |
| Day 4 | Lower Body (B) | Bulgarian Split Squat, Goblet Squat, Step-Ups, Lateral Lunges, Glute Bridge (Weighted) |
| Day 5 | Upper Body (B) | Chin-Ups, Incline Push-Ups, Decline Push-Ups, Pike Push-Ups, Prone YTW |
| Day 6 | Full Body / HIIT | Jump Squats, Bear Crawl, Walking Lunges, Push-Ups (any variant), Mountain Climbers |
Day 1 – Lower Body
- Bodyweight Squats
- Walking Lunges
- Calf Raises
- Sumo Squats
- Jump Squats
Day 2 – Upper Body
- Pull-Ups
- Wide Push-Ups
- Chair/Bench Dips
- Prone YTW
- Triceps Dips
Day 3 – Core + HIIT
- Mountain Climbers
- Russian Twists
- Side Planks with Hip Abduction
- Bear Crawl
- Plank with Alternating Arm & Leg Raise
Day 4 – Lower Body (B)
- Bulgarian Split Squat
- Goblet Squat (use a dumbbell or a household object)
- Step-Ups (stairs or stable surface)
- Lateral Lunges
- Glute Bridge (weighted if possible)
Day 5 – Upper Body (B)
- Chin-Ups
- Incline Push-Ups
- Decline Push-Ups
- Pike Push-Ups
- Prone YTW (repeat)
Day 6 – Full Body / HIIT
- Jump Squats
- Bear Crawl
- Walking Lunges
- Push-Ups (any variant)
- Mountain Climbers
Tip: Keep rest short on Day 6 (20–30s). Day 7 should be for full rest or light stretching to allow muscle recovery.
Final Thoughts
Creating a consistent and realistic workout schedule is the cornerstone of sustainable weight loss. This Weight Loss Home Workout Plan is tailored to fit your lifestyle, whether you’ve got three days a week to commit, or you’re ready for a full six-day transformation.
Each version of the plan is backed by real exercise science and structured to be effective at home, without any equipment or gym access.
By following a structured approach like this, you’re doing more than just burning calories. You’re building long-term habits, improving your health, and investing in your well-being.
Most importantly, you’re doing it in a way that’s practical, progressive, and proven to work. Stay consistent. Track your progress. And above all, be kind to yourself as you move forward.
Scientific Sources & Research References
This article was developed after reviewing peer-reviewed studies and clinical trials on home-based exercise, aerobic training, and long-term weight-loss strategies.
- Binmahfoz, A. M. et al. (2025)
- The effects of a home-based resistance training programme on body composition and muscle function during weight loss in adults with overweight/obesity: A pilot randomised controlled trial. Published in Nutrition & Metabolism. Available HERE.
- Jayedi, A. et al. (2024)
- Association of aerobic exercise with weight loss and body composition in adults: A systematic review and meta-analysis of randomized clinical trials. Published in JAMA Network Open. Available HERE.
- Cox, C. E. et al. (2017)
- Physical activity for weight loss and maintenance in adults: An analysis of the National Weight Control Registry. Published in American Journal of Lifestyle Medicine. Available HERE.
- Chaabene, H. et al. (2021)
- Home-based exercise programmes improve physical fitness and performance in healthy and clinical populations: A systematic review and meta-analysis. Published in Physical Therapy in Sport. Available HERE.
- Gualdi-Russo, E. et al. (2023)
- Usefulness of an easy, structured, and home-based exercise program to improve physical performance in adults with obesity. Published in Obesity Facts. Available HERE.
