Home Workout for Weight Loss (No Equipment)
Three full-body bodyweight sessions (about 35 minutes) to build strength and burn calories at home with no equipment at all. Pair it with a calorie deficit and daily walking for fat loss.
Anyone who wants to lose weight training at home with no gym and no equipment. Beginners can start with one set less per exercise; a door pull-up bar adds back work.
Why this split
- You selected this split.
- Each major muscle is trained at least twice a week.
- Volume was trimmed to fit your time.
- No major muscle is trained on consecutive days.
Your training week
Mon
Full Body
Tue
Rest
Wed
Full Body
Thu
Rest
Fri
Full Body
Sat
Rest
Sun
Rest
MonFull Body A
≈39 min · 17 sets
QuadricepsHamstringsGlutesChestBackShouldersBicepsTricepsCalvesAbs
Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Bodyweight Squat: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.
Primary: Quadriceps, Glutes · Secondary: Hamstrings · Difficulty: Beginner
Reps8–12Primary: Glutes · Secondary: Hamstrings, Abs · Difficulty: Beginner
Reps8–12Primary: Chest · Secondary: Triceps, Shoulders, Abs · Difficulty: Beginner
Reps8–12Primary: Shoulders · Secondary: Triceps · Difficulty: Intermediate
Reps8–12Primary: Triceps · Secondary: Chest, Shoulders · Difficulty: Intermediate
Reps8–126Towel Leg Curl (Sliding Hamstring Curl)
Primary: Hamstrings · Secondary: Glutes, Calves · Difficulty: Beginner
Reps12–15Primary: Back · Secondary: Shoulders, Traps · Difficulty: Beginner
Reps12–15
WedFull Body B
≈39 min · 17 sets
QuadricepsHamstringsGlutesChestBackShouldersBicepsTricepsCalvesAbs
Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Jump Squat: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.
Primary: Quadriceps, Glutes · Secondary: Calves · Difficulty: Intermediate
Reps8–12Primary: Glutes · Secondary: Hamstrings · Difficulty: Beginner
Reps8–12Primary: Chest · Secondary: Shoulders, Triceps · Difficulty: Intermediate
Reps8–12Primary: Shoulders · Secondary: Triceps · Difficulty: Intermediate
Reps8–12Primary: Triceps · Secondary: Chest, Shoulders · Difficulty: Beginner
Reps8–126Towel Leg Curl (Sliding Hamstring Curl)
Primary: Hamstrings · Secondary: Glutes, Calves · Difficulty: Beginner
Reps12–15Primary: Back · Secondary: Shoulders, Traps · Difficulty: Beginner
Reps12–15Primary: Abs · Secondary: Shoulders, Glutes · Difficulty: Beginner
Reps12–15
FriFull Body C
≈39 min · 17 sets
QuadricepsHamstringsGlutesChestBackShouldersBicepsTricepsCalvesAbs
Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Reverse Lunge: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.
Primary: Quadriceps, Glutes · Secondary: Hamstrings · Difficulty: Beginner
Reps8–12Primary: Glutes · Secondary: Hamstrings, Abs · Difficulty: Beginner
Reps8–12Primary: Chest · Secondary: Triceps, Shoulders · Difficulty: Beginner
Reps8–12Primary: Shoulders · Secondary: Triceps · Difficulty: Intermediate
Reps8–12Primary: Triceps · Secondary: Chest, Shoulders · Difficulty: Intermediate
Reps8–126Towel Leg Curl (Sliding Hamstring Curl)
Primary: Hamstrings · Secondary: Glutes, Calves · Difficulty: Beginner
Reps12–15Primary: Back · Secondary: Shoulders, Traps · Difficulty: Beginner
Reps12–15
How to run each session
- Warm-up (5–8 min)
- 3–5 minutes of easy cardio (bike, treadmill or jumping jacks), mobility for the joints you will train and 1–2 light sets of the first exercise before your working sets.
- Effort
- Take sets to 1–2 reps short of failure. The last set of each exercise can get close to failure.
- How to progress (double progression)
- When you hit the top of the rep range on every set of an exercise, add 2–5% load next session and go back to the bottom of the range. Log your loads and reps.
- Deload week
- Every 6–8 weeks, do a week with half the sets at the same load to let your joints recover and come back stronger.
Your next 4 weeks
1Week 1
Learn the exercises and find your weights: finish sets with 3 reps left.
2Week 2
Add weight where it felt easy. Stop with 2 reps left.
3Week 3
Go for the top of the rep range. Stop 1–2 reps from failure.
4Week 4
Hit the top of the range on every set? Add 2–5% weight. Log everything to compare.
Every 6–8 weeks, take an easy week with half the sets.
For fat loss: keep your loads (it is what preserves muscle), walk 7,000–10,000 steps a day and adjust your diet. →
Weekly metrics
- Total weekly sets
- 51
- Sessions per week
- 3
- Avg. duration
- 39 min
- Exercises per session
- 7.3
Sets per muscle / week
- Chest11 / 10 · 3×/week
- Back8 / 12 · 3×/week
- Shoulders18 / 9 · 3×/week
- Biceps0 / 7 · 0×/week
- Triceps13 / 7 · 3×/week
- Quadriceps9 / 10 · 3×/week
- Hamstrings12 / 8 · 3×/week
- Glutes19 / 8 · 3×/week
- Calves4.5 / 5 · 0×/week
- Abs5.5 / 5 · 1×/week
Volume distribution
- Chest 11%
- Back 8%
- Shoulders 18%
- Biceps 0%
- Triceps 13%
- Quadriceps 9%
- Hamstrings 12%
- Glutes 19%
- Calves 5%
- Abs 6%
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Exercise mat
Comfortable surface for core and floor exercises.
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