Beginner Weight Loss Workout Plan (3 Day)

Beginner Weight Loss Workout Plan (3 Day)

Beginner

3 routines

Beginner-friendly, 3-day full-body plan focused on weight loss. All sessions use body weight and simple household support (chair/wall). Work in circuits with short rests to keep heart rate up while protecting joints.

Routines

Day 1 — Full-Body Circuit A

Do these 6 moves as a circuit. Rest ~45s between exercises. Complete 2–3 rounds.

Beginner

27 mins

124 Kcal

Supported Squat

Supported Squat

Push up (wall)

Push up (wall)

Bodyweight Row in Doorway

Bodyweight Row in Doorway

Hip Raise Bridge

Hip Raise Bridge

High Knee Skips

High Knee Skips

Seated In Out Leg Raise on Floor

Seated In Out Leg Raise on Floor

Day 2 — Low-Impact Intervals

Alternate a strength move with a light cardio move. Rest ~30–45s as needed. Complete 2–3 rounds.

Beginner

27 mins

136 Kcal

High knees butt kicks

High knees butt kicks

Single Leg Step Up on Bench

Single Leg Step Up on Bench

Push up m

Push up m

Supported Squat

Supported Squat

Lying Hip Leg Raise (on floor)

Lying Hip Leg Raise (on floor)

Standing Single Leg Calf Raise Balance

Standing Single Leg Calf Raise Balance

Day 3 — Core & Conditioning

Core-focused day with a bit of conditioning. Rest ~45s between moves. Complete 2–3 rounds.

Beginner

27 mins

122 Kcal

Hip Raise Bridge

Hip Raise Bridge

Knee Touch Crunch

Knee Touch Crunch

Flutter Kicks

Flutter Kicks

Table Top Bridge

Table Top Bridge

Bodyweight Row in Doorway

Bodyweight Row in Doorway

High Knee Twist

High Knee Twist

Back to Weight Loss

Similar Workout Plans

Low Impact Weight Loss Workout Plan

Low Impact Weight Loss Workout Plan

20 Minute Fat Burning Workout (3 Day)

20 Minute Fat Burning Workout (3 Day)

Cardio and Core Workout for Fat Loss

Cardio and Core Workout for Fat Loss