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9 Bodyweight Exercises To Lose Weight Effectively & Efficiently

Updated on May 13, 2025 - Writen by: Danielle Parent, DPT - Reviewed by April Edwards, MSc, PT Fact checked

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While the views expressed are those of the writer, they are grounded in their academic background and scientific research. A team of qualified medical experts fact-checks the content, ensuring its accuracy. The information is further supported by reputable sources linked within the article.

Bodyweight exercises offer a practical way to start losing weight. As a form of bodyweight training for weight loss, they rely solely on your body as resistance. You can modify the intensity and complexity to match your fitness level over time.

Bodyweight exercises for weight loss are also effective for improving cardiovascular endurance. This helps increase overall calorie burn during and after workouts, supporting a consistent weight-loss strategy.

Best Bodyweight Exercises For Weight Loss

Mountain Climber

Abs

Burpees

Leg

Abs

Jump Squat

Leg

All Bodyweight Exercises To Lose Weight

These bodyweight exercises are some of the most effective for efficient calorie burning and activating large muscle groups. They can be used in standalone sessions or as part of weight loss transformation workouts.

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High Knees

Equipment:

Bodyweight

Muscle Worked:

Leg

View Exercise

Stand with feet hip-width apart, arms relaxed at your sides.
Lift your right knee toward your chest, simultaneously swinging your left arm forward. This movement simulates a running position... Read more

Walking Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

View Exercise

Begin in a high plank position with your hands shoulder-width apart. Your body should be straight and your core muscles fully engaged.
As you inhale, lower your chest to the ground by bending your elbows. Then, on the exhale, push back up to the starting position... Read more

Plank Leg Raise

Equipment:

Bodyweight

Muscle Worked:

Glutes

Abs

View Exercise

Begin by lying face down. Place your forearms on the ground, elbows directly under your shoulders.
Extend your legs straight behind you, with your toes on the floor. Lift your body off the ground, forming a straight line from head to heels... Read more

Butt Kickers

Equipment:

Bodyweight

Muscle Worked:

Leg

View Exercise

Stand with your feet hip-width apart and your arms relaxed at your sides.
Begin by bringing your right heel up towards your glutes, bending at the knee... Read more

Plank Jacks

Equipment:

Bodyweight

Muscle Worked:

Abs

View Exercise

Start in a high plank position with the palms of your hands flat on the floor beneath your shoulders. Your body should form a straight line from your head to your heels with your feet together.
Inhale and engage your core and glutes... Read more

Walking Plank

Equipment:

Bodyweight

Muscle Worked:

Abs

View Exercise

Start in a high plank position with your hands under your shoulders.
Breathe in and slowly walk your hands forward one at a time... Read more

Best Bodyweight Workout Routine For Weight Loss

Incorporate these moves into a circuit format to create an effective bodyweight weight loss workout routine:

Exercise	Sets	Reps	Duration	Rest (Between sets)
Burpees	3 sets	N/A	30 seconds	30–60 seconds
Mountain Climbers	3 sets	N/A	30 seconds	30–60 seconds
Jump Squats	3 sets	10 reps	N/A	30 seconds
Jumping Lunges	3 sets	10 reps per leg	N/A	30 seconds
High Knees	3 sets	N/A	30 seconds	30–60 seconds
Butt Kickers	3 sets	N/A	30 seconds	30–60 seconds
Plank Jacks	3 sets	15 reps	N/A	30–60 seconds

No-Equipment Fat-Burning Workout

Benefits Of High-Intensity Bodyweight Exercises For Weight Loss

By relying on your own body as resistance, calorie-burning bodyweight exercises reduce body fat percentage with minimal equipment. This makes them ideal for working out at home or on the go for total body fat loss.

Accessibility

Best bodyweight exercises for weight loss — The best bodyweight workouts to lose weight can burn calories fast. Photo: Freepik

One of the biggest advantages of bodyweight exercises for weight loss is their accessibility. They require no equipment, making them ideal for workouts at home, in parks, or while traveling. This level of flexibility helps support consistent training, which is essential for weight loss transformation workouts.

These movements also suit all fitness levels. Beginners can ease in with lower intensity, while more advanced users can scale up the difficulty for more efficient calorie burning. This progression ensures steady weight loss results and lowers injury risk over time.

Efficiency

When it comes to efficiency, bodyweight exercises for weight loss are incredibly effective because they activate multiple muscle groups at once. This makes them ideal for quick yet powerful sessions. By focusing on compound bodyweight movements, you burn more calories per rep while also building strength.

Combining these exercises into a strength and cardio combo can raise your heart rate, torch fat, and build lean muscle in one go. This approach is especially helpful for anyone who wants to reduce fat and increase muscle definition through body recomposition with exercise.

Additionally, functional bodyweight training improves the way your body moves in daily life. These practical exercises enhance balance, coordination, and mobility while supporting long-term weight loss. The result is a routine that’s efficient, effective, and easy to follow at home.

Better Metabolism

Practicing bodyweight exercises regularly may support a more active metabolism. Strength-based movements help increase your resting metabolic rate, allowing your body to burn more calories throughout the day. That’s why metabolism-boosting exercises at home can be especially helpful for long-term weight control.

These workouts also benefit your cardiovascular system. Moves like jump squats and mountain climbers raise your heart rate and support better maximal oxygen uptake, both of which contribute to improved endurance and body composition. You can also check out the best cardio weight loss workouts to pair with your bodyweight routine.

Bodyweight Training Tips For Weight Loss

To get the most out of your bodyweight training for weight loss, focus on proper form over speed. Good posture helps prevent injury and improves muscle activation, making each movement more effective. Use controlled motions to target specific muscle groups and maximize results.

To keep progressing, increase the intensity of your workouts gradually. You can do this by adding reps, shortening rest periods, or trying advanced fat-burning bodyweight exercises as you get stronger. These strategies increase calorie burn while also building muscle.

Staying consistent is essential for long-term success. A balanced bodyweight weight loss workout that includes strength training and a focus on endurance will lead to noticeable improvements in body composition. Lastly, support your routine with smart nutrition. When paired with the best bodyweight exercises for fat loss, the right fuel can help you see more sustainable progress.

Conclusion

Bodyweight exercises for weight loss are a practical and flexible option, ideal for home workouts or anyone with a busy schedule. They offer a strength and cardio combo of benefits, helping you burn calories, build lean muscle, and improve overall fitness without the need for equipment.

These also support better balance, coordination, and mobility. Compound bodyweight movements like lunges and planks are examples of functional bodyweight training that work multiple muscle groups and improve how your body moves day to day. Their variety helps prevent plateaus. Adding bodyweight circuits for weight loss to your workout can keep your routine efficient and effective.

Frequently Asked Questions

Can you lose weight with only bodyweight exercises?

Yes, bodyweight exercises for weight loss can be highly effective. When done consistently and paired with proper nutrition, they can help you burn fat, build lean muscle, and improve metabolism.

What bodyweight exercise burns the most fat?

Explosive exercises that engage multiple muscle groups and raise your heart rate, like burpees, mountain climbers, and jump squats, are among the best fat-burning bodyweight exercises. These are efficient for increasing calorie burn in a short time.

Is a 20-minute bodyweight workout enough?

Yes, a 20-minute bodyweight workout can be enough, especially if it includes high-intensity circuits. The key is intensity, consistency, and progressive overload over time. Aim for at least four to five sessions per week.

Do I need to exercise with equipment to lose weight?

Not at all. You can lose weight without equipment by following structured home bodyweight workouts for weight loss. These use your body’s resistance to burn calories.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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