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3-day home weight loss workout plan Low Impact Home Weight Loss

Three joint friendly home sessions with no jumping, steady tempo work and plenty of standing movement. Progress by extending the sets.

Level: Beginner
Days a week: 3
Per session: 34–48 min
Goal: Weight loss
Equipment: None, bodyweight only

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Workout schedule

3 days a week · 13 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

Day 1 · ~34 min Steady A

5 exercises · 15 sets · ~34 min

Bodyweight Squat Glutes · Bodyweight 3 sets of 15 reps · 1:00 rest 1:00 rest
Walking Lunge Glutes · Bodyweight 3 sets of 30m · 1:00 rest 1:00 rest
Bodyweight Knee Push Ups Chest · Bodyweight 3 sets of 12 reps · 1:00 rest 1:00 rest
Dead Bug Abs · Bodyweight 3 sets of 20 reps · 0:45 rest 0:45 rest
Hand Plank Abs · Bodyweight 3 sets of 30s · 0:45 rest 0:45 rest

Day 2 · ~48 min Steady B

5 exercises · 15 sets · ~48 min

Bodyweight Squat Glutes · Bodyweight 3 sets of 20 reps · 1:00 rest 1:00 rest
Bodyweight Reverse Lunge Glutes · Bodyweight 3 sets of 14 reps · 1:00 rest 1:00 rest
Supermans Abs · Bodyweight 3 sets of 15 reps · 0:45 rest 0:45 rest
Bodyweight Russian Twist Abs · Bodyweight 3 sets of 24 reps · 0:45 rest 0:45 rest
Front Plank on Elbows Abs · Bodyweight 3 sets of 40s · 0:45 rest 0:45 rest

Day 3 · ~39 min Steady C

5 exercises · 15 sets · ~39 min

Good Mornings Glutes · Bodyweight 3 sets of 15 reps · 1:00 rest 1:00 rest
Bodyweight Alternating Lateral Lunge Glutes · Bodyweight 3 sets of 16 reps · 1:00 rest 1:00 rest
Bodyweight Hip Abduction Glutes · Bodyweight 3 sets of 20 reps · 0:45 rest 0:45 rest
Jump Squats Glutes · Bodyweight 3 sets of 25 reps · 0:45 rest 0:45 rest
Front Plank on Elbows Abs · Bodyweight 3 sets of 30s · 0:45 rest 0:45 rest

About this plan

Who it's for

For anyone new to training, or coming back after a long break. You need no equipment.

Not the right fit?

Training in a gym: Walk & Lift Weight Loss, beginner, 3 days a week, with equipment.

What to expect

Each week is 45 working sets across 13 exercises, about 2 h in total.

Sets run from 12 to 25 reps, with 0:45 to 1:00 of rest between them.

Main muscles: Glutes, Quads, Chest, Abs, Hamstrings.

How to progress

For fat loss, the training keeps you active and holding on to muscle, while how much weight you lose depends mostly on what you eat, which this plan doesn't cover.

Add a little. Once a circuit or a set feels routine, add a rep, a round or a little weight. Change one thing at a time.
Keep turning up. Judge the plan by whether you keep turning up, not by a single week on the scale.
Learn the movements. In your first weeks much of the progress is learning the movements, and it comes quickly. Keep the load light enough that every rep looks the same, and expect to add a little most weeks.

If you miss a week: Repeat the last session you finished rather than skipping ahead.

When it gets easy: Cardio & Strength Weight Loss, the same goal at intermediate level, 4 days a week, with equipment.