Want to lose weight without going to the gym? This 4-week weight loss workout plan at home is designed to help you burn calories, tone your body, and boost energy — all with bodyweight exercises that need no equipment.
Perfect for beginners and women who want to get fit on their schedule.
Weekly Workout Breakdown
This plan includes cardio, strength training, and core workouts. It’s short, simple, and super effective.
Week 1 – Build the Habit
Goal: Get moving and build consistency.
| Day | Workout Focus | Exercises (Repeat 2x) |
|---|---|---|
| Mon | Full Body | Jumping jacks, squats, wall sit, crunches |
| Tue | Core | Plank, leg raises, bicycle crunches |
| Wed | Active Rest | Light walk or stretching |
| Thu | Lower Body | Lunges, glute bridges, calf raises |
| Fri | Cardio & Core | High knees, plank, Russian twists |
| Sat | Full Body | Mix of Mon & Thu exercises |
| Sun | Rest | Deep stretch or rest |
Week 2 – Boost Intensity
Add more reps and one more round to each workout.
Week 3 – Add Time
Increase sets to 3 rounds. Start timing each exercise for 40–45 seconds, with 15-second rests.
Week 4 – Final Push
Mix cardio + strength for fat burning. Example:
| Workout Focus | Example Circuit (3 rounds) |
|---|---|
| HIIT | 30 sec burpees, squats, jump jacks |
| Core Burn | 45 sec plank, 20 crunches, 15 leg lifts |
| Full Body Blast | Squat jumps, push-ups, mountain climbers |
Quick Nutrition Tips for Weight Loss
- Drink water before meals
- Eat more protein and fiber
- Avoid sugary drinks and snacks
- Eat slowly and mindfully
- Stick to whole, natural foods
Why This Plan Works
✔️ Uses bodyweight only — no equipment needed
✔️ Combines strength + cardio for fat burning
✔️ Built for home workouts — anytime, anywhere
✔️ Short, manageable workouts — 20–30 minutes max
✔️ Designed for women’s fitness goals
Final Thoughts
This 4-week weight loss exercise plan at home is easy to follow and powerful enough to help you see results. Stick with it, stay hydrated, and be kind to your body.
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