Start Your Fat Loss Journey at Home
If you are new to training, the best fat loss plan is the one you can actually stick with. You do not need a complicated routine, fancy equipment, or perfect motivation. You need a clear schedule, simple exercises you can do safely, and a way to progress week by week.
This beginner fat loss workout plan (no equipment) is a 3-day split built around proven bodyweight exercises. The goal is to burn calories, build basic strength, and improve conditioning while keeping the workouts easy to follow at home.
Why bodyweight training works for fat loss: Strength training preserves muscle while you lose fat, which keeps your metabolism higher than cardio alone. For a deeper breakdown of why lifting beats running for fat loss, read Weights vs Cardio for Fat Loss. And if you want more bodyweight exercise ideas beyond this plan, see our Home Workout Guide: 15 Bodyweight Exercises.
If you want alternatives with a different vibe, see Fat Burn Starter and Low Impact Burn. For a gym-based approach, check out our Workout Plan for Weight Loss.
Workout Summary (Quick View)
Use this as a quick checklist before you start.
| Item | Recommendation |
|---|---|
| Goal | Fat loss, better conditioning, full-body strength |
| Training level | Beginner |
| Equipment | None (bodyweight only) |
| Days per week | 3 |
| Time per workout | 25 to 40 minutes |
| Format | Circuits (rounds) |
| Rest | 60 seconds between rounds (adjust as needed) |
| How long to run it | 4 to 8 weeks (repeat weekly and progress gradually) |
The 3-Day Schedule
Perform these workouts on non-consecutive days (e.g., Monday, Wednesday, Friday) to allow for recovery.
- Day 1: Full Body Cardio
- Day 2: Core & Abs Focus
- Day 3: Strength & Stability
Day 1: Full Body Cardio
This session is all about getting your heart rate up and activating major muscle groups.
Perform 3 rounds. Rest 60 seconds between rounds.
Tip: tap any exercise name to see instructions and demos.
| Exercise | Focus | Target | Notes |
|---|---|---|---|
| Jumping Jack | Cardio, warm-up | 45 seconds | Stay light on your feet |
| Air Squat | Legs, glutes | 15 reps | Keep your chest up |
| Push up (on knees) | Chest, shoulders | 10 to 12 reps | Control the lowering phase |
| Walking Lunge | Legs, balance | 10 per leg | Small step if balance is tricky |
| Mountain Climber | Cardio, core | 30 seconds | Keep hips level |
| High Knee Skips | Cardio, explosiveness | 30 seconds | Drive knees up with control |
| Butt Kicks | Hamstrings, cardio | 30 seconds | Keep torso tall |
| Inchworm | Mobility, shoulders | 8 to 10 reps | Move slowly and breathe |
Day 2: Core & Abs Focus
Sculpt your midsection and improve your posture with this core-centric routine.
Perform 3 rounds. Rest 60 seconds between rounds.
| Exercise | Focus | Target | Notes |
|---|---|---|---|
| Bicycle Crunch | Obliques, abs | 20 (10 per side) | Slow reps beat fast reps |
| Russian Twist | Obliques, rotation | 20 (10 per side) | Twist from ribs, not just arms |
| Flutter Kicks | Lower abs | 30 seconds | Keep low back close to the floor |
| Side Plank | Obliques, stability | 30 seconds per side | Bend knees if needed |
| Front Plank | Deep core | 45 seconds | Push the floor away with forearms |
| Lying Leg Raise | Lower abs | 12 to 15 reps | Control the lowering phase |
| Dead Bug | Stability, coordination | 12 to 15 reps | Move opposite arm and leg slowly |
| Superman | Lower back, glutes | 12 to 15 reps | Lift gently, no jerking |
Day 3: Strength & Stability
Focus on building functional strength and stability with slightly more challenging movements.
Perform 3 rounds. Rest 60 seconds between rounds.
| Exercise | Focus | Target | Notes |
|---|---|---|---|
| Burpee | Full body power | 10 reps | Step back instead of jumping if needed |
| Triceps Dip | Arms, shoulders | 12 to 15 reps | Use a chair or couch, keep shoulders down |
| Side Lunge | Inner thighs, glutes | 12 per side | Sit into the hip, keep other leg straight |
| Bird Dog | Back, core stability | 10 per side | Pause 1 second at full extension |
| Sit Up | Upper abs | 15 reps | Exhale as you come up |
| Pike Push up | Shoulders | 8 to 10 reps | Shorten range if you lose form |
| Step up | Legs, glutes | 10 per leg | Use a sturdy chair, drive through the whole foot |
| Jump Squat | Explosive leg power | 10 to 12 reps | Soft landing, knees track over toes |
Warm-Up and Cooldown (Do Not Skip)
Skipping the warm-up is one of the most common beginner mistakes. Cold muscles don't perform as well, and you are more likely to pull something or feel unnecessarily sore the next day.
You will get better results (and fewer aches) if you spend 5 to 8 minutes warming up. Keep it simple:
- 60 to 90 seconds of easy movement: Jumping Jack or brisk marching in place
- 6 to 10 controlled reps: Inchworm
- 8 to 12 slow reps: Air Squat
After the workout, do 3 to 5 minutes of easy walking plus light stretching. If your lower back feels tight, the Day 2 core routine (especially Dead Bug) is a great place to slow down and focus on control.
How to Progress (So You Keep Losing Fat)
Doing the same week forever is where most beginners stall. Pick one progression option and use it for 4 to 8 weeks:
- Add a round: go from 3 rounds to 4 rounds once you can complete the workouts with good form.
- Reduce rest: keep 3 rounds, but cut the rest between rounds from 60 seconds to 45 seconds.
- Add reps or time: add 2 reps per set (or 5 seconds per timed move) while keeping quality high.
Rule of thumb: you should feel challenged but not destroyed. If your form breaks down, keep the same volume and focus on cleaner reps.
Optional Cardio for Faster Results
If your goal is faster fat loss, add light cardio on 2 or 3 non-workout days:
- 20 to 40 minutes of brisk walking, cycling, or easy incline treadmill.
Keep it easy enough to hold a conversation. This supports fat loss without making recovery harder.
Nutrition Basics for Beginner Fat Loss
Training helps a lot, but fat loss is mainly driven by nutrition. You do not need a perfect meal plan, but you do need consistency:
- Protein with each meal: Aim for a palm-sized serving of protein at each meal (chicken, fish, eggs, Greek yogurt, tofu). Protein helps recovery and keeps you full longer, which makes the calorie deficit easier to maintain.
- Plenty of water: Dehydration often feels like hunger. Aim for at least 8 glasses per day, more on workout days.
- Mostly whole foods: Build meals around lean protein, vegetables, fruit, and simple carbs like rice or potatoes. You don't need to eliminate any food group.
- A small calorie deficit: Aim to eat a bit less than you burn, not drastically less. A 300-500 calorie deficit is enough. Crash diets backfire because they cause muscle loss and rebound overeating.
If you want to understand how to build muscle while losing fat simultaneously, read our Body Recomposition Guide.
When to Move Beyond This Plan
This plan is a starting point, not a forever program. Here are signs you are ready for something more challenging:
- You can complete 4 rounds of every workout with good form and minimal rest.
- The exercises feel easy even at the top of the rep ranges.
- You have been running the plan for 8+ weeks and progress has stalled.
Your next steps:
- Stay at home, no equipment: Try harder bodyweight progressions like standard push-ups, pistol squats, or weighted backpack exercises.
- Ready for the gym: Start with a Full Body Workout Plan or a Beginner Gym Workout Plan to learn machines and free weights.
- Want a custom plan: Use the Free Workout Planner to generate a plan based on your updated fitness level and available equipment.
FAQ
Can this help with belly fat and love handles?
Yes, but spot reduction is not real. You cannot target fat loss from a specific area by training that area. As you lose fat overall through a calorie deficit and consistent training, your waist will lean out too. The most reliable combo is consistent training, a calorie deficit, and daily movement (walking counts).
What if I cannot do burpees or jumping?
Swap jumps for lower impact options: step back on Burpee instead of jumping, march in place instead of High Knee Skips, or do a controlled bodyweight squat instead of Jump Squat. The intensity will be slightly lower, but consistency matters more than intensity at this stage.
How many weeks should I run this plan?
Run it for 4 weeks minimum. If you are still improving (adding reps, reducing rest, completing more rounds), continue to 8 weeks using the progression options above. After 8 weeks, consider moving to a more structured program like our Workout Plan for Weight Loss or a full body workout plan if you have access to equipment.
How much fat can I lose with this plan?
With a moderate calorie deficit (300-500 calories below maintenance) and consistent training, most beginners lose 0.5 to 1 pound per week. That adds up to 4-8 pounds over 8 weeks. The scale might not always reflect progress because you are also building muscle, so track how your clothes fit and how you feel, not just the number on the scale.
Do I need to count calories to lose fat?
Not necessarily, but you do need to be in a calorie deficit. Some people achieve this by portion control and eating more whole foods. Others prefer tracking calories for precision. Either approach works. The key is consistency over weeks, not perfection on any single day.
Can I do this plan alongside walking or light cardio?
Absolutely. Walking 20-40 minutes on non-workout days is one of the best things you can do for fat loss. It burns extra calories without taxing your recovery. Keep the pace easy enough to hold a conversation.
Level Up Your Results
Consistency is key. This home fat loss plan provides the variety you need to stay engaged. Once these workouts become easy, increase the rounds, decrease rest time, or try harder variations.
Use the Free Workout Planner to generate a personalized fat loss plan based on your equipment, goals, and fitness level. Or download the LoadMuscle app to track your workouts and see your progress over time.