The best examples of bodyweight exercises for weight loss (that actually work)

Real-world examples of bodyweight exercises for weight loss

Let’s start where you actually care: what should you do with your body to burn more calories and lose fat? Here are some of the best examples of bodyweight exercises for weight loss, with simple coaching cues so you can try them right away.

Squat variations: the king of lower-body moves

If you want an example of a bodyweight exercise that gives you a lot of return for your effort, start with squats. They hit your quads, glutes, and core—the big muscles that burn a lot of energy.

• Basic bodyweight squat: Stand with your feet about shoulder-width apart, toes slightly turned out. Push your hips back like you’re sitting into a chair, keep your chest up, and bend your knees until your thighs are parallel to the floor (or as low as you can comfortably go). Drive through your heels to stand back up.
• Prisoner squat: Same pattern, but place your hands behind your head and keep your elbows wide. This forces your core and upper back to work harder.
• Jump squat (more advanced): From the bottom of the squat, explode upward into a jump, land softly, and go right back into the next rep. This turns your squat into a powerful calorie-burning move.

These are classic examples of bodyweight exercises for weight loss because they raise your heart rate, use multiple muscle groups, and can be done almost anywhere.

Push-up variations: upper-body and core in one move

Push-ups are one of the most recognizable examples of bodyweight exercises for weight loss. They build strength in your chest, shoulders, triceps, and core while also boosting your heart rate when done in a circuit.

• Incline push-up (easier): Place your hands on a sturdy bench, couch, or countertop. Walk your feet back so your body forms a straight line from head to heels. Bend your elbows to lower your chest toward the surface, then push back up.
• Standard push-up: Hands on the floor under your shoulders, body in a straight line. Lower your chest toward the floor, keeping your elbows at about a 45-degree angle from your body, then push back up.
• Decline push-up (harder): Place your feet on a step or low bench and hands on the floor. This shifts more weight to your upper body and increases the challenge.

If full push-ups are too hard, start with wall push-ups and gradually work your way down to the floor. The key is consistent practice, not perfection on day one.

Lunges: balance, strength, and coordination

Lunges are another great example of bodyweight work that helps with weight loss because they challenge balance and coordination while working your legs and glutes.

• Forward lunge: Stand tall, step one foot forward, and bend both knees until your back knee hovers just above the floor. Push through your front heel to return to standing.
• Reverse lunge: Step backward instead of forward. Many people find this easier on their knees.
• Walking lunge: Step forward into a lunge, then bring your back leg forward into the next lunge. This feels like a slow, controlled march and can really spike your heart rate when done continuously.

These are simple but powerful examples of bodyweight exercises for weight loss that also improve everyday movement—walking up stairs, standing from a chair, and carrying groceries all get easier.

Planks and core moves: more than just abs

Core exercises may not feel as intense as jump squats, but they matter for weight loss because a stronger core helps you move better and train harder overall.

• High plank: Hands under shoulders, body in a straight line from head to heels. Squeeze your glutes, brace your abs like someone’s about to poke your stomach, and hold.
• Forearm plank: Same idea, but on your forearms. Focus on not letting your hips sag.
• Dead bug: Lie on your back with arms straight up and knees bent at 90 degrees. Slowly extend one arm overhead and the opposite leg out, then return and switch sides. This teaches core control without straining your lower back.

These are quieter examples of bodyweight exercises for weight loss, but they support the bigger, more intense movements that burn the most calories.

Cardio-style bodyweight moves for fat loss

When people think “weight loss,” they often think “cardio.” The good news: you can get a solid cardio workout with bodyweight moves alone.

Some of the best examples include:

• Jumping jacks: A classic for a reason. Stand tall, jump your feet out while swinging your arms overhead, then jump back to the starting position.
• Mountain climbers: Start in a high plank and quickly alternate driving your knees toward your chest, like you’re running horizontally.
• High knees: Jog in place while lifting your knees toward your hips. Pump your arms to increase intensity.
• Burpees (advanced): From standing, squat down, place your hands on the floor, jump your feet back to a plank, then jump your feet forward and explode up into a jump. This one move can light up your entire body.

These are prime examples of bodyweight exercises for weight loss because they combine strength and cardio. They’re also easy to plug into short, high-intensity intervals.

Glute bridges and hip hinges: protecting your back

Weight loss workouts often ignore the backside of the body, but your glutes and hamstrings are major players in how you move and how many calories you burn.

• Glute bridge: Lie on your back with knees bent and feet flat on the floor, hip-width apart. Press through your heels, squeeze your glutes, and lift your hips until your body forms a straight line from shoulders to knees. Lower slowly.
• Single-leg glute bridge: Same move, but lift one foot off the floor. This challenges your balance and core.
• Good morning (bodyweight): Stand tall with feet hip-width apart, hands on your hips or behind your head. With a slight bend in your knees, hinge at your hips, pushing them back while keeping your back neutral. Return to standing by squeezing your glutes.

These are quieter but very real examples of bodyweight exercises for weight loss, especially when combined with squats and lunges in a circuit.

How to turn these examples of bodyweight exercises for weight loss into a workout

Knowing a bunch of moves is nice. Turning them into a plan is where the results come from.

Here’s a simple way to organize these examples of bodyweight exercises for weight loss into a beginner-friendly circuit you can do 3 days per week.

Beginner-friendly full-body circuit (no equipment)

Move through each exercise back-to-back, then rest 1–2 minutes. That’s one round. Start with 2 rounds and build up to 3–4 as you get fitter.

• Bodyweight squats – 10–15 reps
• Incline or wall push-ups – 8–12 reps
• Reverse lunges – 8–10 reps per leg
• Glute bridges – 12–15 reps
• High plank – 20–30 seconds
• Jumping jacks – 30–45 seconds

This circuit uses multiple examples of bodyweight exercises for weight loss that train your whole body and keep your heart rate elevated. If you’re brand new, cut the reps in half and focus on good form.

Intermediate fat-burning circuit

When the beginner routine feels easy, try this higher-intensity version. Same idea: move through each exercise, rest 1–2 minutes at the end, repeat 3–4 times.

• Jump squats – 10–12 reps
• Standard push-ups – 8–15 reps
• Walking lunges – 10–12 steps per leg
• Single-leg glute bridges – 8–10 reps per leg
• Mountain climbers – 30–40 seconds
• Burpees – 6–10 reps

These are some of the best examples of bodyweight exercises for weight loss because they combine strength and cardio in one shot. Expect to breathe hard.

How often should you do bodyweight workouts for weight loss?

For most people, a good starting point is:

• 2–4 days per week of bodyweight strength circuits (like the ones above)
• On other days, light movement: walking, easy cycling, or stretching

The CDC recommends at least 150 minutes per week of moderate-intensity aerobic activity plus 2 days of muscle-strengthening activity for general health, which lines up nicely with this approach (CDC Physical Activity Guidelines). If weight loss is your goal, going a bit above the minimum—by walking more, adding a short extra circuit, or being more active in daily life—can help.

Consistency beats intensity. It’s better to do slightly shorter workouts you can repeat week after week than to crush yourself once, get sore, and quit.

Nutrition, recovery, and why exercise alone isn’t enough

Bodyweight workouts can burn a lot of calories, but you can’t out-train a consistently high-calorie diet. Sustainable weight loss comes from a mix of:

• Eating slightly fewer calories than you burn
• Prioritizing protein, fiber, and whole foods
• Moving more throughout the day

The National Institutes of Health notes that combining physical activity with dietary changes leads to better long-term weight loss than either alone (NIH Weight Management Overview). Think of these examples of bodyweight exercises for weight loss as your “movement toolkit,” not a magic fix.

Recovery matters too:

• Aim for 7–9 hours of sleep per night when possible.
• Take at least 1–2 rest or light-activity days each week.
• If something hurts sharply (not just normal muscle fatigue), back off and adjust.

2024–2025 trends: why bodyweight training is still going strong

Over the last few years, bodyweight training has stayed popular for a few reasons:

• Hybrid work and home workouts: Many people now split time between home and office, so quick, equipment-free routines fit easily into a lunch break.
• Wearables and apps: Fitness trackers and apps now offer guided bodyweight programs, making it easier to stay accountable.
• Short, intense sessions: Research continues to support time-efficient workouts like high-intensity interval training (HIIT) for improving fitness and supporting fat loss when used appropriately. The American College of Sports Medicine and resources like Mayo Clinic highlight interval-style training as a valid option when done safely (Mayo Clinic on HIIT).

The big takeaway: these examples of bodyweight exercises for weight loss are not a fallback plan. They’re a modern, flexible way to train that fits real life.

Safety tips before you push harder

To get the most from these examples of bodyweight exercises for weight loss without sidelining yourself:

• Warm up for 5–10 minutes with light movement: marching in place, arm circles, easy hip circles, and a few slow squats.
• Start with smaller ranges of motion if you’re stiff or new. Depth and speed can come later.
• If you have conditions like heart disease, diabetes, or joint issues, check in with a healthcare provider or physical therapist before jumping into intense circuits. Sites like Mayo Clinic and WebMD offer accessible overviews of exercise safety for common conditions (Mayo Clinic Exercise Safety).

Your goal is progress, not punishment. If you’re breathing harder, sweating, and feeling your muscles work without sharp pain or dizziness, you’re on the right track.

FAQ: Common questions about examples of bodyweight exercises for weight loss

What are some easy examples of bodyweight exercises for weight loss for beginners?

If you’re just starting, keep it simple. An easy example of a beginner-friendly routine might include wall push-ups, chair squats (lightly touching a chair with your hips each rep), glute bridges, and marching in place or low-impact stepping jacks. These moves are gentler on the joints but still help you build strength and burn calories.

Can I lose weight with bodyweight exercises only, without equipment?

Yes, you can. Many people lose weight using only examples of bodyweight exercises for weight loss, especially when they also adjust their nutrition. The key is staying consistent, gradually increasing the challenge (more reps, more rounds, or slightly harder variations), and combining strength-focused circuits with some cardio-style moves like high knees or mountain climbers.

How long should a bodyweight workout be for fat loss?

Most people do well with 20–40 minutes, 3–4 times per week. You can get a lot done in that window if you string together several examples of bodyweight exercises for weight loss into circuits with short rest periods. If time is tight, even 10–15 minutes of focused work is better than skipping entirely.

Are burpees and jump squats safe examples of bodyweight exercises for weight loss?

They can be, but they’re high-impact and not the best example of a starting point for everyone. If you have knee, hip, or back issues, or if you’re significantly deconditioned, start with low-impact versions: step-back burpees (no jump, step instead of jump) and regular squats instead of jump squats. As your strength and control improve, you can decide whether to add impact.

Do I need to do ab-specific exercises to lose belly fat?

No. You can’t pick one area and burn fat only there. Planks, dead bugs, and similar moves are helpful examples of bodyweight exercises for weight loss because they strengthen your core, but fat loss comes from an overall calorie deficit and total-body movement. Over time, as you lose fat everywhere, your midsection will change too.

If you start with just a few of these examples of bodyweight exercises for weight loss and repeat them consistently for a month, you’ll likely notice better energy, improved strength, and looser clothes. The hardest part is starting; the fun part is realizing you can do more each week than you could the week before.