Bodyweight Workout for Weight Loss

A simple circuit you can do at home, in the park or at the gym, with no equipment. It suits beginners to intermediate level.

1. Squats
2. Push-Ups.
3. Plank Jacks.
4. Forward Alternating Lunge.
5. Plank.
6. Squat Jumps
7. Superman.
8. Bird Dog

How to do the workout

• Warm up for 5 minutes with marching on the spot, arm circles and a few slow squats.
• Do each exercise for 30 to 40 seconds, then rest for 20 seconds before the next one.
• After all 8 exercises, rest for 1 to 2 minutes. Beginners do 2 rounds and build up to 3 or 4.
• Aim for 3 sessions a week on non-consecutive days.

Make it easier or harder

Easier: do push-ups against a wall or bench, and skip the jumps. Harder: add a round, slow each rep down, or hold the plank for longer.

Exercise works best for weight loss alongside a balanced diet with enough protein. Browse protein and weight management products, or see our other free workout plans.

If you're new to exercise or have an injury or health condition, check with your doctor first.