Home Workout for Weight Loss

(12 NO-EQUIPMENT EXERCISES WITH VIDEOS AND A 25-MINUTE ROUTINE)

By Brandon Lee

A good home workout for weight loss combines cardio moves that raise your heart rate, such as jumping jacks and high knees, with strength moves like squats, lunges and push-ups. Start with 25 minutes, 3 days a week, build toward the 150–300 minutes of moderate activity a week that health guidelines recommend, and pair your workouts with modest changes to what you eat.

Below you’ll find 12 no-equipment exercises with a short video demo for each, plus a 25-minute beginner routine, a sample week and an honest look at what exercise can and can’t do for weight loss.

In this guide

• Can you lose weight with home workouts?
• Can you burn belly fat with home workouts?
• 12 no-equipment exercises for weight loss
• Cardio or strength: which is better for weight loss?
• 25-minute beginner home workout
• How to progress week by week
• Tips that make home workouts work
• Frequently asked questions

Can you lose weight with home workouts?

Yes, but exercise on its own usually leads to modest weight loss. Weight loss comes down to using more energy than you take in over time, and home workouts add to the energy you use like any other exercise. A 2014 research review found that aerobic exercise at public health levels leads to about 2 kg (4–5 lb) of weight loss on average, with big differences between people. The same review points out that exercise is especially important for keeping weight off, and that its health benefits show up even when the scale does not move.

That is why the most reliable approach combines regular workouts with modest changes to what you eat. The American College of Sports Medicine reports that 150–250 minutes a week of moderate activity gives modest weight loss, that more than 250 minutes a week is linked to clinically meaningful weight loss, and that activity works best alongside a moderate, not severe, cut in calories.

For overall health, the World Health Organization recommends 150–300 minutes of moderate activity or 75–150 minutes of vigorous activity every week, plus regular muscle-strengthening exercise. Short home workouts are an easy way to build toward those numbers.

Can you burn belly fat with home workouts?

Not in one specific spot. In a 6-week study, people who did ab exercises five days a week built stronger abs but lost no more belly fat than people who did no exercise. Another study trained just one leg for 12 weeks and found that fat loss happened elsewhere in the body, not in the trained leg. Your body decides where it loses fat first. Full-body workouts, daily movement and a sensible eating plan reduce your overall body fat, and belly fat goes down with it. For more, see exercises to lose belly fat.

12 no-equipment exercises for weight loss

These moves use large muscle groups, raise your heart rate and fit in a small space. Each one has a short video demo plus an easier and a harder version, so you can match your level and progress over time. If you need to keep the noise down, see the no-jumping swaps after the routine.

1. March in place

Why it helps: A gentle, low-impact cardio move that works as a warm-up for every fitness level.

1. Stand tall with your feet hip-width apart.
2. Lift one knee to a comfortable height, up to about hip level, then lower it and lift the other.
3. Keep your arms relaxed by your sides (or swing them gently) and your core lightly braced.
4. Keep a steady, controlled pace, and speed up a little as you warm up.

Easier: Lift your knees lower and march slowly. Harder: Lift your knees higher and pump your arms faster.

Form tips, common mistakes and muscles worked: march in place exercise guide

2. Jumping jacks

Why it helps: A classic full-body cardio move that quickly raises your heart rate.

1. Stand with your feet together and arms by your sides.
2. Jump your feet out wider than your shoulders as you raise your arms overhead.
3. Jump back to the start and repeat at a steady rhythm.
4. Land softly on the balls of your feet.

Easier: Do modified jumping jacks: lift one leg out to the side as you raise your arms overhead, then switch sides, with no jumping. Harder: Go faster for the whole interval.

Form tips, common mistakes and muscles worked: jumping jacks exercise guide

3. Bodyweight squat

Why it helps: Strengthens your thighs and glutes, the largest muscles in your body.

1. Stand with your feet slightly wider than your shoulders, toes turned out a little, and clasp your hands in front of your chest.
2. Push your hips back and bend your knees as if sitting into a chair.
3. Lower until your thighs are about parallel to the floor, or as low as is comfortable, with your chest up.
4. Press through your heels to stand.

Easier: Squat down to a chair, touch it lightly and stand back up. Harder: Pause at the bottom for two seconds, or try squat hops.

Form tips, common mistakes and muscles worked: bodyweight squat exercise guide

4. Forward lunge

Why it helps: Works each leg on its own, which builds strength and balance.

1. Stand tall with your feet hip-width apart and your arms relaxed at your sides.
2. Step one foot forward and bend both knees until your back knee hovers above the floor.
3. Keep your front knee over your ankle and your torso upright.
4. Push through your front heel to step back, then switch legs.

Easier: Take a shorter step, lower only halfway and hold a wall for balance. Harder: Pause for two seconds at the bottom of each lunge.

5. Walking high knees

Why it helps: Raises your heart rate and works your hip flexors and core with less impact than running.

1. Stand tall with your elbows bent.
2. Drive one knee up to about hip height as you lift the opposite arm.
3. Lower and repeat on the other side at a brisk, steady rhythm.
4. Stay tall and don’t lean back.

Easier: Slow the tempo. Harder: Jog in place with high knees.

Form tips, common mistakes and muscles worked: walking high knees exercise guide

6. Butt kickers

Why it helps: Light cardio that also warms up your hamstrings.

1. Stand with your feet hip-width apart, hands on your hips.
2. Bend one knee to bring your heel toward your glutes.
3. Jog lightly in place, alternating legs in a quick, controlled rhythm.
4. Keep your torso upright.

Easier: Step from foot to foot instead of jogging. Harder: Speed up and kick your heels higher.

Form tips, common mistakes and muscles worked: butt kickers exercise guide

7. Glute bridge

Why it helps: Strengthens your glutes and the backs of your legs and is easy on the knees.

1. Lie on your back with your knees bent, feet flat and hip-width apart, and arms by your sides.
2. Brace your core and press through your heels to lift your hips.
3. Stop when your body forms a straight line from shoulders to knees and squeeze your glutes.
4. Lower slowly and repeat.

Easier: Lift your hips halfway. Harder: Hold at the top for three seconds, or lift one foot off the floor.

Form tips, common mistakes and muscles worked: glute bridge exercise guide

8. Wall push-up

Why it helps: Builds chest, shoulder and arm strength at a level beginners can manage.

1. Stand slightly more than arm’s length from a wall and place your hands on it at shoulder height, a little wider than your shoulders.
2. Keep your body straight from head to heels.
3. Bend your elbows to bring your chest toward the wall.
4. Push back to the start.

Easier: Stand closer to the wall. Harder: Use a sturdy kitchen counter, then progress to knee or full push-ups on the floor.

Form tips, common mistakes and muscles worked: wall push-up exercise guide

9. Mountain climbers

Why it helps: A fast move that works your shoulders, core and legs together while raising your heart rate.

1. Start in a high plank with your hands under your shoulders.
2. Drive one knee toward your chest, then quickly switch legs.
3. Keep your hips level and your back flat.
4. Move as fast as you can while keeping good form.

Easier: Slow down, or do standing mountain climbers. Harder: Speed up.

Form tips, common mistakes and muscles worked: mountain climbers exercise guide

10. Skaters

Why it helps: Side-to-side hops that work your glutes, thighs and balance while raising your heart rate.

1. Stand on your right leg with a slight bend in your knee.
2. Hop to the left and land softly on your left foot.
3. Let your right leg sweep behind you and keep your arms bent in front of you for balance.
4. Hop back to the right and keep alternating.

Easier: Step side to side instead of hopping. Harder: Hop farther and sink lower.

Form tips, common mistakes and muscles worked: skaters exercise guide

11. High plank

Why it helps: Builds the core strength that supports every other move.

1. Place your hands under your shoulders and step your feet back.
2. Make a straight line from your head to your heels.
3. Brace your abs and squeeze your glutes so your hips don’t sag.
4. Breathe steadily and hold.

Easier: Do a kneeling plank on your forearms and knees. New to planks? See our guide to planks for beginners. Harder: Lift one foot a few inches, then switch.

Form tips, common mistakes and muscles worked: high plank exercise guide

12. Beginner burpees

Why it helps: A full-body move with no jumping that links a squat, a plank, a push-up and a stand.

1. Stand with your feet shoulder-width apart.
2. Bend your knees, hinge at your hips and place your hands on the floor in front of your feet.
3. Walk your hands forward into a high plank, bend your elbows to lower your chest toward the floor for one push-up, press back up, then walk your hands back to your feet.
4. Stand up tall and repeat at a steady pace.

Easier: Skip the push-up or do it with your knees on the floor, walk your hands out only partway, or bend your knees more as you reach for the floor. Harder: Step or jump your feet back into the plank instead of walking your hands out, then add a jump at the top.

Form tips, common mistakes and muscles worked: beginner burpee exercise guide

Cardio or strength: which is better for weight loss?

You need both, for different reasons. In an 8-month trial of 119 inactive adults with overweight or obesity, aerobic (cardio) training reduced body weight and fat mass more than resistance (strength) training, while strength training added more lean mass. Doing both took twice as much time and did not remove more fat than cardio alone, but it combined the larger fat loss of cardio with the larger lean-mass gain of strength training.

In practice, let cardio do most of the work for burning energy and use strength moves to build and keep muscle. Health guidelines also recommend muscle-strengthening activity on at least 2 days a week. Cardio can be steady, like a brisk walk or other steady-state cardio, or done in intervals, like the routine below, which mixes cardio and strength moves.

Type	Moves from this list	Main job
Cardio	March in place, jumping jacks, walking high knees, butt kickers, mountain climbers, skaters, beginner burpees	Raises your heart rate and uses more energy
Strength	Bodyweight squat, forward lunge, glute bridge, wall push-up, high plank	Builds and keeps muscle

25-minute beginner home workout

Do this routine 3 days a week on non-consecutive days. Work for 40 seconds, rest for 20 seconds and move straight to the next exercise. Rest for 1–2 minutes between rounds.

Part	What to do	Time
Warm-up	March in place, butt kickers and slow bodyweight squats	5 min
Round 1	Jumping jacks, bodyweight squats, wall push-ups, walking high knees, glute bridges, high plank	6 min
Rest	Walk around and sip water	1–2 min
Round 2	Mountain climbers, forward lunges, skaters, butt kickers, beginner burpees, high plank	6 min
Cool-down	Slow marching, then stretch your legs, hips and chest (or follow our full-body stretch)	4–5 min

How hard should it feel? Aim for about 6–7 out of 10: you are breathing harder and can say a few words, but not hold a conversation. Stop if you feel dizzy, sharp pain or chest discomfort.

No-jumping version

Live in an apartment, have sore knees or just want a quieter session? Make these swaps. The other moves, including walking high knees and beginner burpees as shown in the videos, are already jump-free.

Instead of	Do this
Jumping jacks	Modified jumping jacks: lift one leg out to the side at a time as you raise your arms overhead
Mountain climbers	Standing mountain climbers: drive your knees up one at a time while standing tall
Skaters	Side-to-side steps: step wide to one side, bring the other foot in, then go the other way
Butt kickers	Step from foot to foot and curl one heel back at a time

If your knees are sensitive, also squat down to a chair and keep your lunges short and shallow. Stop any move that causes sharp pain, and see a doctor or physical therapist about knee pain that doesn’t go away. For a full quiet session, try our no-jumping cardio workout.

How to progress week by week

• Weeks 1–2: 2 rounds, 3 days a week.
• Weeks 3–4: add a third round (repeat round 1), or switch to 45 seconds of work and 15 seconds of rest.
• Week 5 onward: add a fourth workout day, use the harder versions, add a 20-minute HIIT workout once a week, or bring in more bodyweight exercises for variety.
• Every day: walk more. Steps outside your workouts add up; try our indoor walking workout on bad-weather days.

A sample week

Day	What to do	Time
Monday	25-minute beginner workout	25 min
Tuesday	Brisk walk, outside or indoors	20–30 min
Wednesday	25-minute beginner workout	25 min
Thursday	Rest or gentle stretching	Optional
Friday	25-minute beginner workout	25 min
Saturday	Longer walk	30–45 min
Sunday	Rest	–

Three workouts and two walks give you roughly 2 to 2½ hours of activity a week, a solid step toward the 150-minute guideline, and each workout includes strength moves for your legs, glutes, chest and core. Want every day mapped out for a month? Follow our 30-day home workout plan.

Tips that make home workouts work

• Schedule it. Put workouts on your calendar like appointments. Consistency matters more than intensity.
• Eat a little less, not a lot less. Activity helps weight loss most alongside a moderate calorie cut. Build meals around protein, vegetables and fiber.
• Track more than your weight. Your waist measurement, how your clothes fit and how many push-ups you can do all show progress.
• Set a realistic goal. The NIH suggests that losing about 5% of your body weight over 6 months is a good first goal, for example 10 lb if you weigh 200 lb.
• Recover. Sleep well and keep at least one easy day each week.

Frequently asked questions

How long does it take to see results from home workouts?

Many people notice more energy and better fitness within 2–4 weeks. Visible weight change usually takes longer and depends mostly on eating habits, so track your waist and strength as well as your weight.

How many days a week should I work out at home to lose weight?

Start with 3 days a week and build toward 4–5 active days, including walking. Guidelines recommend at least 150 minutes of moderate activity a week, and more than 250 minutes a week is linked to clinically meaningful weight loss.

How long should a home workout be to lose weight?

Even 20–30 minutes is enough to start, because your weekly total matters most. Guidelines recommend 150–300 minutes of moderate activity a week plus muscle strengthening on at least 2 days. U.S. guidelines also dropped the old rule that only 10-minute bouts count, so short sessions add up. On a busy day, do the warm-up and one round of this routine, about 11 minutes.

Which home exercise burns the most calories?

Burpees, in one small study. When 10 young adults tried seven bodyweight exercises, burpees used the most energy and the plank the least, with squats, lunges, push-ups and jumping jacks in between. Overall, 45-second bouts burned energy at a higher rate than 30-second bouts. The beginner burpee in this guide is a gentler version with no jumping, so start there. Full-body moves at a harder effort burn more, but the best exercise is one you can keep doing with good form.

Can I do this workout if I have bad knees?

You can try it with a few changes. Use the no-jumping swaps, squat down to a chair instead of going low, and keep your lunges short and shallow with a hand on the wall. Stop any move that causes sharp pain. If your knees hurt regularly, check with a doctor or physical therapist before you start.

Can I work out at home every day?

You can be active every day, but alternate harder workouts with easier days of walking or stretching so your muscles can recover.

Do I need equipment to lose weight at home?

No. Bodyweight exercises are enough to build fitness and use energy. A mat makes floor exercises more comfortable.

Is this workout good for both women and men?

Yes. The exercises work the same way for everyone. Choose the easier or harder version that matches your current level.

References

1. Swift DL, et al. The role of exercise and physical activity in weight loss and maintenance. Prog Cardiovasc Dis. 2014. PubMed
2. Donnelly JE, et al. ACSM Position Stand: Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Med Sci Sports Exerc. 2009. PubMed
3. Bull FC, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020. PubMed
4. Vispute SS, et al. The effect of abdominal exercise on abdominal fat. J Strength Cond Res. 2011. PubMed
5. Ramírez-Campillo R, et al. Regional fat changes induced by localized muscle endurance resistance training. J Strength Cond Res. 2013. PubMed
6. Willis LH, et al. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. J Appl Physiol. 2012. PubMed
7. U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion. Top 10 Things to Know About the Second Edition of the Physical Activity Guidelines for Americans. Source
8. National Institute of Diabetes and Digestive and Kidney Diseases (NIH). Treatment for Overweight & Obesity. Source
9. Poulios A, et al. The Energy Expenditure Associated With Body-Weight Resistance Exercises of Various Movement Patterns Performed at Different Durations. J Strength Cond Res. 2024. PubMed

This article is general information, not medical advice. Check with your doctor before starting a new exercise program, especially if you are pregnant, recently gave birth, or have a health condition, injury or joint pain.