Beginner Weight Loss Workout Plan (3 Day)
Three full-body circuit sessions a week using bodyweight and a chair or wall. A weight-loss plan that needs no gym and no equipment.
- Days per week
- 3
- Session length
- 27 min
- Exercises
- 18
- Level
- Beginner
- Equipment
- No equipment
Your week
- MonDay 1 · Full-Body Circuit A
- TueRest
- WedDay 2 · Low-Impact Intervals
- ThuRest
- FriDay 3 · Core & Conditioning
- SatRest
- SunRest
Free on iPhone and Android, or adjust it in the web planner
The workouts
Day 1 — Full-Body Circuit A
Do these 6 moves as a circuit. Rest ~45s between exercises. Complete 2–3 rounds.
About 27 minutes · 6 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Supported SquatRest 45s | 3 × 12 | 45s | |
| 2 | Push up (wall)Rest 45s | 3 × 10 | 45s | |
| 3 | Bodyweight Row in DoorwayRest 45s | 3 × 8 | 45s | |
| 4 | Hip Raise BridgeRest 45s | 3 × 12 | 45s | |
| 5 | High Knee SkipsRest 30s | 2 × 30 | 30s | |
| 6 | Seated In Out Leg Raise on FloorRest 45s | 2 × 12 | 45s |
Day 2 — Low-Impact Intervals
Alternate a strength move with a light cardio move. Rest ~30–45s as needed. Complete 2–3 rounds.
About 27 minutes · 6 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | High knees butt kicksRest 30s | 3 × 30 | 30s | |
| 2 | Single Leg Step Up on BenchRest 45s | 3 × 10 | 45s | |
| 3 | Push up mRest 45s | 3 × 10 | 45s | |
| 4 | Supported SquatRest 45s | 3 × 12 | 45s | |
| 5 | Lying Hip Leg Raise (on floor)Rest 45s | 2 × 12 | 45s | |
| 6 | Standing Single Leg Calf Raise BalanceRest 45s | 2 × 12 | 45s |
Day 3 — Core & Conditioning
Core-focused day with a bit of conditioning. Rest ~45s between moves. Complete 2–3 rounds.
About 27 minutes · 6 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Hip Raise BridgeRest 45s | 3 × 12 | 45s | |
| 2 | Knee Touch CrunchRest 45s | 3 × 12 | 45s | |
| 3 | Flutter KicksRest 45s | 2 × 20 | 45s | |
| 4 | Table Top BridgeRest 45s | 3 × 10 | 45s | |
| 5 | Bodyweight Row in DoorwayRest 45s | 3 × 8 | 45s | |
| 6 | High Knee TwistRest 30s | 2 × 20 | 30s |
About this plan
Three full-body circuit sessions a week, using bodyweight and whatever furniture is nearby. Nothing here needs a gym, and the hardest piece of equipment is a chair.
Day one is a circuit: supported squats, wall push-ups, a doorway bodyweight row, hip bridges, high-knee skips and seated leg raises. Day two is low-impact intervals — high knees with butt kicks, step-ups on a bench, push-ups, supported squats, lying hip raises and single-leg calf raises. Day three works core and conditioning through bridges, knee-touch crunches, flutter kicks, table-top bridges, another doorway row and high-knee twists.
The wall push-up and supported squat on day one exist so that the first week is finishable. They are not a permanent setting. Move the wall push-up to a countertop, then a chair, then the floor, as each becomes comfortable — and let go of the support on the squat once you can sit and stand without it.
The doorway row is the one to protect. It appears twice a week for a reason: circuit training skews heavily toward pushing and squatting, and without a pull the upper back gets nothing.
Worth being straight about what a workout plan can and cannot do. Training built like this burns a few hundred calories a session and, more usefully, keeps the muscle you already have while you lose weight. The deficit itself comes from what you eat. A plan that promises fat loss from the training alone is selling something. Use this to stay strong and build the habit; handle the deficit at the table.
Progress by cutting rest before adding reps. When the circuit stops leaving you breathless, take ten seconds off each transition rather than adding another round — the sessions are designed to be short and staying short is what makes them repeatable.
Three days a week is the floor, not the target. If you have a fourth day, walk. Steps are the least glamorous and most reliable lever in the whole thing.
Train this plan in the app
LoadMuscle carries all 3 routines with a demo for every exercise, and logs your sets as you go, so next session you can see what to beat. Free on iPhone and Android. Want something built around your own schedule and equipment instead? Try the free workout planner.
