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Beginner Home Workouts Workout for Weight Loss

Updated Feb 23, 2026

250
cal/session
estimated for 30 min, 150lb person
Estimated Calories Burned200-350 cal/session (30-40 mins)
Duration30-40 minutes
DifficultyBeginner
Equipment NeededNone (bodyweight focused)
Workout Routine (Sets/Reps)Warm-up (5 min light cardio like jumping jacks, arm circles). Main: Perform 2-3 sets of 10-15 reps for each: Bodyweight Squats, Knee Push-ups (or Incline Push-ups), Reverse Lunges (10-15 per leg), Plank (30-60s hold), Glute Bridges, Bird-Dog (10-15 per side). Cool-down (5 min static stretches).
Rest Periods30-60 seconds between sets

How Effective Is Beginner Home Workouts for Weight Loss?

Beginner home workouts are highly effective for initiating a weight loss journey by burning calories, building foundational strength, and improving cardiovascular health. While the calorie expenditure per session might be lower than high-intensity gym workouts, consistency and progressive overload make them sustainable and vital for creating the necessary calorie deficit. Combining these workouts with a balanced diet is key for optimal results.

AI Coach Tip

Prioritize proper form over speed or number of reps to prevent injury and maximize muscle engagement. Consistency is crucial; aim for 3-4 sessions per week. An AI Weight Coach can help you track progress, adjust routines as you get stronger, and provide personalized nutrition guidance to complement your workouts.

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