Weight loss at home without equipment — 4 sessions per week
Intro
An 8-week equipment-free program designed to support weight loss, preserve muscle mass, and drive progress through four balanced, recoverable sessions.
A bodyweight strength program designed to support weight loss without sacrificing strength or movement quality. The week alternates upper-body, lower-body, and full-body emphasis to distribute fatigue more effectively.
Who is this program for?
It is suitable for intermediate trainees who want to train without equipment, complete sessions of around 60 minutes, and keep strength training as a clear priority during a weight-loss phase.
Weekly structure
- Monday: upper body and core, with an emphasis on pressing movements, the back, and core stability.
- Tuesday: lower body, with squats, lunges, hip-hinge work, and core training.
- Thursday: full body with a short, moderate-impact conditioning circuit.
- Saturday: full body focused on control, the posterior chain, and overall strength.
Progression and recovery
Exercises, sets, and target ranges remain consistent throughout the cycle. Difficulty progresses based on actual performance: first by increasing repetitions or duration, then range of motion, tempo, pauses, or a more challenging variation when bodyweight resistance cannot be increased. Non-training days are used for recovery or light daily activity according to individual habits.
Equipment and setup
No training equipment is required. A clear, stable floor space is sufficient. The variations suggested in the notes allow you to adjust difficulty without turning the sessions into routine plyometric training.
Standard
Warm-up
Mobilize the shoulders without forcing the range of motion to prepare for pressing movements and upper-back work.
10 Repetitions
Keep the elbows straight and allow only the shoulder blades to move; reduce the range of motion if control deteriorates.
8 - 12 Repetitions
Move forward slowly into a solid plank position; shorten the distance if hamstring tightness limits the movement.
5 - 6 Repetitions
Place the feet slightly wider apart to limit pelvic rotation and engage the core before the pressing sets.
8 - 10 Repetitions
Standard
Main
Aim for about two repetitions in reserve. Once you can perform the top of the target range with good form on every set, first increase the range of motion or add a pause at the bottom, then progress to a more difficult variation. Use the knee-supported variation if you cannot reach the lower end of the range with clean form. Read more Read less
Aim for about two repetitions in reserve. Once you can perform the top of the target range with good form on every set, first increase the range of motion or add a pause at the bottom, then progress to a more difficult variation. Use the knee-supported variation if you cannot reach the lower end of the range with clean form.
Set
1: 8 - 15 Repetitions
Rest time : 1 minute
Set
2: 8 - 15 Repetitions
Rest time : 1 minute
Set
3: 8 - 15 Repetitions
Rest time : 1 minute
Set
4: 8 - 15 Repetitions
Rest time : 45 seconds
Aim for a strong upper-back contraction by driving the elbows into the floor without shrugging the shoulders. To progress without equipment, slow the lowering phase or briefly hold the contraction at the top. Read more Read less
Aim for a strong upper-back contraction by driving the elbows into the floor without shrugging the shoulders. To progress without equipment, slow the lowering phase or briefly hold the contraction at the top.
Set
1: 10 - 18 Repetitions
Rest time : 1 minute
Set
2: 10 - 18 Repetitions
Rest time : 1 minute
Set
3: 10 - 18 Repetitions
Rest time : 1 minute
Set
4: 10 - 18 Repetitions
Rest time : 45 seconds
Keep the hips high and direct the head between the hands. Reduce the range of motion if the shoulders lose their intended path; gradually increase the range before choosing a more challenging variation. Read more Read less
Keep the hips high and direct the head between the hands. Reduce the range of motion if the shoulders lose their intended path; gradually increase the range before choosing a more challenging variation.
Set
1: 6 - 12 Repetitions
Rest time : 1 minute
Set
2: 6 - 12 Repetitions
Rest time : 1 minute
Set
3: 6 - 12 Repetitions
Rest time : 45 seconds
Raise the arms without arching the lower back. The priority is to improve scapular control to compensate for the lack of loaded pulling; add a pause at the top before increasing the difficulty. Read more Read less
Raise the arms without arching the lower back. The priority is to improve scapular control to compensate for the lack of loaded pulling; add a pause at the top before increasing the difficulty.
Set
1: 10 - 16 Repetitions
Rest time : 45 seconds
Set
2: 10 - 16 Repetitions
Rest time : 45 seconds
Set
3: 10 - 16 Repetitions
Rest time : 30 seconds
Keep the forehead close to the floor and squeeze the shoulder blades together without using momentum. If the set becomes too easy, slow the lowering phase and hold the contraction longer rather than speeding up. Read more Read less
Keep the forehead close to the floor and squeeze the shoulder blades together without using momentum. If the set becomes too easy, slow the lowering phase and hold the contraction longer rather than speeding up.
Set
1: 10 - 16 Repetitions
Rest time : 45 seconds
Set
2: 10 - 16 Repetitions
Rest time : 45 seconds
Set
3: 10 - 16 Repetitions
Rest time : 30 seconds
Maintain a stable line from shoulders to hips to ankles. Start from the knees if necessary; progress by increasing duration, then by using a longer-lever variation, without compromising core bracing. Read more Read less
Maintain a stable line from shoulders to hips to ankles. Start from the knees if necessary; progress by increasing duration, then by using a longer-lever variation, without compromising core bracing.
Set
1: 25 seconds - 45 seconds
Rest time : 45 seconds
Set
2: 25 seconds - 45 seconds
Rest time : 45 seconds
Set
3: 25 seconds - 45 seconds
Rest time : 30 seconds
Keep the lower back in contact with the floor and exhale during the extension. Gradually lengthen the levers only if the pelvis remains stable. Read more Read less
Keep the lower back in contact with the floor and exhale during the extension. Gradually lengthen the levers only if the pelvis remains stable.
Set
1: 8 - 12 Repetitions
Rest time : 45 seconds
Set
2: 8 - 12 Repetitions
Rest time : 45 seconds
Set
3: 8 - 12 Repetitions
Standard
Cool-down
Use a gentle stretch after the pressing volume; stay well below any pinching sensation at the front of the shoulder.
20 seconds - 30 seconds
Gently release the back of the shoulder without pulling forcefully on the joint.
20 seconds - 30 seconds
Use this stretch only as part of the cooldown to relax the upper back after scapular work.
20 seconds - 30 seconds
Standard
Warm-up
Mobilize the hips in a controlled manner before squats and lunges; avoid forcing the range of motion.
10 - 12 Repetitions
Practice the hip hinge with a neutral spine to prepare the hamstrings and glutes.
10 - 12 Repetitions
Use a comfortable range of motion and a smooth tempo; shorten the step if the front knee becomes uncomfortable.
8 - 10 Repetitions
Keep the movement light and controlled to prepare the ankles; eliminate bouncing if the impact is uncomfortable.
15 - 20 Repetitions
Standard
Main
Descend only as low as you can while maintaining control. Once the top of the target range is mastered, progress with a pause at the bottom, a slower tempo, or one-and-a-half repetitions before considering a unilateral variation; do not use jumping as the primary progression. Read more Read less
Descend only as low as you can while maintaining control. Once the top of the target range is mastered, progress with a pause at the bottom, a slower tempo, or one-and-a-half repetitions before considering a unilateral variation; do not use jumping as the primary progression.
Set
1: 10 - 20 Repetitions
Rest time : 1 minute
Set
2: 10 - 20 Repetitions
Rest time : 1 minute
Set
3: 10 - 20 Repetitions
Rest time : 1 minute
Set
4: 10 - 20 Repetitions
Rest time : 45 seconds
Keep the front foot stable and control the descent. Reduce the range of motion if the knee is uncomfortable; then gradually increase the range or add a pause before choosing a more difficult variation. Read more Read less
Keep the front foot stable and control the descent. Reduce the range of motion if the knee is uncomfortable; then gradually increase the range or add a pause before choosing a more difficult variation.
Set
1: 8 - 14 Repetitions
Rest time : 1 minute
Set
2: 8 - 14 Repetitions
Rest time : 1 minute
Set
3: 8 - 14 Repetitions
Rest time : 45 seconds
Use balance as a secondary constraint, not the goal: keep the hips facing the floor and limit the range of motion if the pelvis rotates. Return to the Bodyweight Good Morning if stability prevents you from effectively loading the hamstrings. Read more Read less
Use balance as a secondary constraint, not the goal: keep the hips facing the floor and limit the range of motion if the pelvis rotates. Return to the Bodyweight Good Morning if stability prevents you from effectively loading the hamstrings.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Rest time : 45 seconds
Finish the extension by contracting the glutes without arching the lower back. Once the top of the target range is mastered, add a pause at the top, then progress to the Single-Leg Glute Bridge if control remains solid. Read more Read less
Finish the extension by contracting the glutes without arching the lower back. Once the top of the target range is mastered, add a pause at the top, then progress to the Single-Leg Glute Bridge if control remains solid.
Set
1: 12 - 20 Repetitions
Rest time : 45 seconds
Set
2: 12 - 20 Repetitions
Rest time : 45 seconds
Set
3: 12 - 20 Repetitions
Rest time : 30 seconds
Move through the full available range of motion without bouncing. Once the top of the target range becomes easy, slow the lowering phase or progress to a unilateral version. Read more Read less
Move through the full available range of motion without bouncing. Once the top of the target range becomes easy, slow the lowering phase or progress to a unilateral version.
Set
1: 12 - 25 Repetitions
Rest time : 45 seconds
Set
2: 12 - 25 Repetitions
Rest time : 45 seconds
Set
3: 12 - 25 Repetitions
Rest time : 30 seconds
Posteriorly tilt the pelvis slightly without using momentum. Reduce the range of motion if the lower back lifts abruptly; progress through control and range of motion rather than speed. Read more Read less
Posteriorly tilt the pelvis slightly without using momentum. Reduce the range of motion if the lower back lifts abruptly; progress through control and range of motion rather than speed.
Set
1: 10 - 15 Repetitions
Rest time : 45 seconds
Set
2: 10 - 15 Repetitions
Rest time : 45 seconds
Set
3: 10 - 15 Repetitions
Standard
Cool-down
Use a light quadriceps stretch after squats and lunges; keep the knees close together without pulling forcefully.
20 seconds - 30 seconds
Gently stretch the hamstrings without excessively rounding the back.
20 seconds - 30 seconds
Keep the heel on the floor and maintain a comfortable level of tension after calf work.
20 seconds - 30 seconds
Thursday : Full body: strength and controlled cardio
15 Exercises
Standard
Warm-up
Use a moderate pace to gradually raise body temperature; replace with non-jumping lateral steps if the impact is uncomfortable. Read more Read less
Use a moderate pace to gradually raise body temperature; replace with non-jumping lateral steps if the impact is uncomfortable.
30 seconds - 45 seconds
Push the hips back and keep the supporting foot stable to prepare for frontal-plane movement.
8 - 10 Repetitions
Prepare the shoulder blades before pressing movements while keeping the elbows straight and the core braced.
8 - 12 Repetitions
Reinforce the hip-hinge pattern with a controlled range of motion before the lower-body movements.
10 - 12 Repetitions
Standard
Main
Keep the elbows close to the body without forcing an excessively narrow hand position. If you cannot reach the lower end of the range with clean form, use the knee-supported variation; if the top of the range is stable, slow the descent or add a pause. Read more Read less
Keep the elbows close to the body without forcing an excessively narrow hand position. If you cannot reach the lower end of the range with clean form, use the knee-supported variation; if the top of the range is stable, slow the descent or add a pause.
Set
1: 8 - 14 Repetitions
Rest time : 1 minute
Set
2: 8 - 14 Repetitions
Rest time : 1 minute
Set
3: 8 - 14 Repetitions
Rest time : 45 seconds
Emphasize scapular retraction to give the back a meaningful role in the session despite the lack of pulling equipment. Progress with pauses and tempo before increasing the range of motion. Read more Read less
Emphasize scapular retraction to give the back a meaningful role in the session despite the lack of pulling equipment. Progress with pauses and tempo before increasing the range of motion.
Set
1: 10 - 18 Repetitions
Rest time : 1 minute
Set
2: 10 - 18 Repetitions
Rest time : 1 minute
Set
3: 10 - 18 Repetitions
Rest time : 45 seconds
Maintain a stable movement path and a range of motion that allows full control. Once the top of the target range is mastered, add a pause at the bottom or slow the descent instead of adding jumps. Read more Read less
Maintain a stable movement path and a range of motion that allows full control. Once the top of the target range is mastered, add a pause at the bottom or slow the descent instead of adding jumps.
Set
1: 8 - 14 Repetitions
Rest time : 1 minute
Set
2: 8 - 14 Repetitions
Rest time : 1 minute
Set
3: 8 - 14 Repetitions
Rest time : 45 seconds
Keep the pelvis level and finish the movement with the glute of the supporting leg. Return to the bilateral Glute Bridge if the pelvis rotates; then progress with a pause at the top and greater range of motion. Read more Read less
Keep the pelvis level and finish the movement with the glute of the supporting leg. Return to the bilateral Glute Bridge if the pelvis rotates; then progress with a pause at the top and greater range of motion.
Set
1: 8 - 15 Repetitions
Rest time : 45 seconds
Set
2: 8 - 15 Repetitions
Rest time : 45 seconds
Set
3: 8 - 15 Repetitions
Rest time : 30 seconds
Keep the pelvis neutral and stop the set as soon as the lower back begins to sag. Progress by increasing duration, then by using a longer lever or a more challenging variation without sacrificing position. Read more Read less
Keep the pelvis neutral and stop the set as soon as the lower back begins to sag. Progress by increasing duration, then by using a longer lever or a more challenging variation without sacrificing position.
Set
1: 30 seconds - 50 seconds
Rest time : 45 seconds
Set
2: 30 seconds - 50 seconds
Rest time : 45 seconds
Set
3: 30 seconds - 50 seconds
Circuit
3 rounds
Main
Do each exercise one after another. When you finish the list, rest then start again.
Keep the shoulders over the hands and use a brisk but controlled pace. Progress first through duration and consistency, not impact. Read more Read less
Keep the shoulders over the hands and use a brisk but controlled pace. Progress first through duration and consistency, not impact.
Round
1: 25 seconds - 40 seconds
Round
2: 25 seconds - 40 seconds
Round
3: 25 seconds - 40 seconds
Chain without rest
Maintain a controlled pace. Reduce impact by switching to a fast high-knee march if technique or joint comfort deteriorates. Read more Read less
Maintain a controlled pace. Reduce impact by switching to a fast high-knee march if technique or joint comfort deteriorates.
Round
1: 20 seconds - 35 seconds
Round
2: 20 seconds - 35 seconds
Round
3: 20 seconds - 35 seconds
Chain without rest
Stay light on your feet. If impact becomes limiting after the strength work, use a non-jumping version with lateral steps. Read more Read less
Stay light on your feet. If impact becomes limiting after the strength work, use a non-jumping version with lateral steps.
Round
1: 25 seconds - 40 seconds
Rest time : 1 minute
Round
2: 25 seconds - 40 seconds
Rest time : 1 minute
Round
3: 25 seconds - 40 seconds
Rest time : 1 minute
1 minute rest between each round
Repeat 3 times
1 minute rest
Standard
Cool-down
Gently stretch the front of the hip after split squats without increasing the lower-back arch.
20 seconds - 30 seconds
Use a gentle stretch after push-ups without forcing the shoulder into rotation.
20 seconds - 30 seconds
Maintain moderate tension to cool down after posterior-chain work.
20 seconds - 30 seconds
Standard
Warm-up
Prepare the shoulders with a gradually increasing range of motion before push-ups and upper-back work.
10 Repetitions
Mobilize the hips without excessive momentum before lateral lunges and hip-hinge work.
10 - 12 Repetitions
Prepare the shoulders, core, and posterior chain simultaneously with a slow, controlled pace.
5 - 6 Repetitions
Activate the glutes without creating significant fatigue before the session's unilateral work.
12 - 15 Repetitions
Standard
Main
Second exposure of the week: keep about two repetitions in reserve and prioritize strict form. If the top of the target range is stable across all sets, progress through range of motion, a pause, or a more difficult variation. Read more Read less
Second exposure of the week: keep about two repetitions in reserve and prioritize strict form. If the top of the target range is stable across all sets, progress through range of motion, a pause, or a more difficult variation.
Set
1: 8 - 15 Repetitions
Rest time : 1 minute
Set
2: 8 - 15 Repetitions
Rest time : 1 minute
Set
3: 8 - 15 Repetitions
Rest time : 45 seconds
Keep the arms close to the floor and move the shoulder blades without arching the lower back. This exercise complements the Back Widow from a different angle to target the upper back more comprehensively without equipment. Read more Read less
Keep the arms close to the floor and move the shoulder blades without arching the lower back. This exercise complements the Back Widow from a different angle to target the upper back more comprehensively without equipment.
Set
1: 10 - 16 Repetitions
Rest time : 45 seconds
Set
2: 10 - 16 Repetitions
Rest time : 45 seconds
Set
3: 10 - 16 Repetitions
Rest time : 30 seconds
Raise the arms and legs slightly without seeking excessive lumbar hyperextension. Progress with a brief hold at the top; reduce the range of motion if the lower back begins to dominate the movement. Read more Read less
Raise the arms and legs slightly without seeking excessive lumbar hyperextension. Progress with a brief hold at the top; reduce the range of motion if the lower back begins to dominate the movement.
Set
1: 10 - 15 Repetitions
Rest time : 45 seconds
Set
2: 10 - 15 Repetitions
Rest time : 45 seconds
Set
3: 10 - 15 Repetitions
Rest time : 30 seconds
Load the hip of the bent leg while keeping the other leg long. Reduce the range of motion if the adductor feels excessively stretched; then progress through greater range of motion or a pause. Read more Read less
Load the hip of the bent leg while keeping the other leg long. Reduce the range of motion if the adductor feels excessively stretched; then progress through greater range of motion or a pause.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Rest time : 45 seconds
Second unilateral hip-hinge exposure, separated by several days. Keep the hips square; return to the Bodyweight Good Morning if balance limits effective muscular loading. Read more Read less
Second unilateral hip-hinge exposure, separated by several days. Keep the hips square; return to the Bodyweight Good Morning if balance limits effective muscular loading.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Rest time : 45 seconds
Second unilateral glute exposure. Keep the pelvis level; switch to the bilateral Glute Bridge if movement quality declines, or add a pause at the top if the upper end of the target range is mastered. Read more Read less
Second unilateral glute exposure. Keep the pelvis level; switch to the bilateral Glute Bridge if movement quality declines, or add a pause at the top if the upper end of the target range is mastered.
Set
1: 8 - 15 Repetitions
Rest time : 45 seconds
Set
2: 8 - 15 Repetitions
Rest time : 45 seconds
Set
3: 8 - 15 Repetitions
Rest time : 30 seconds
Choose a position that allows you to keep the lower back pressed against the floor. Shorten the levers if necessary; progress by increasing duration, then gradually extending the arms and legs. Read more Read less
Choose a position that allows you to keep the lower back pressed against the floor. Shorten the levers if necessary; progress by increasing duration, then gradually extending the arms and legs.
Set
1: 20 seconds - 40 seconds
Rest time : 45 seconds
Set
2: 20 seconds - 40 seconds
Rest time : 45 seconds
Set
3: 20 seconds - 40 seconds
Standard
Cool-down
Gently stretch the back of the shoulder after the pressing and upper-back work.
20 seconds - 30 seconds
Use a moderate stretch for the front of the hip after lunges without excessively shifting the pelvis forward.
20 seconds - 30 seconds
Use a simple lower-body cooldown without trying to achieve a maximal stretch.
20 seconds - 30 seconds