lose weight is very beneficial for lots of reasons. Especially for women, there is not any requirement to build strength and sculpt in your body. It is enough for many people to do a regular workout on with your body weight. You can lose weight by continuing these workouts.

You should practice your routine 2 to 3 times per week to see strength success. Keep referring to learn how many sets and reps each move needs to achieve an effective result of losing weight. This combination of cardio, plyometrics, and exercises for bodyweight is still working you hard.

lose weight

The warm-up

Before you start the exercises you have to warm up then you can do activities such as brisk walk and jogging or stretch or foam roll to it.

Combine 5 to 6 of these exercises to make a challenging daily routine: and experience to lose weight.

Plank reach under

Planks are a fundamental exercise that provides full-body benefit and helps to lose weight.


  1. Make a high plank position on your arms. Also, ensure your core is braced and your back should not sag. Bring your neck and spine to neutral.
  2. Raise the right arm off the floor and get back toward to the left thigh after that tap it with fingers. Go back to the plank.
  3. Repeat it with the left arm the same as previous and tap your right thigh and return to a plank.
  4. You should complete 20 taps in 3 sets.


Step-ups help to burn calories on your lower half. Also, step-ups are great for working in balance too.


  1. Start from standing in front of a bunch (knee height bunch) and place your foot on the bench.
  2. Step with right foot on the bench pushing through your heel and bending the left knee up.
  3. Then lower the left leg and step backward off the bench.
  4. You should complete 10 to 15 reps with your right leg and do as same to the left leg.
  5. Complete 3 sets.

Rotational jacks for weight lose

We can identify a twist on a jumping jack and rotational jacks are a good way to kick off a workout. Rotational jacks can get your heart rate up and muscles warm.


  1. You should start it in a wide stance with soft knees arms your hands should extend erect out at your side then they are parallel to the floor.
  2. Feet should be wider than shoulder-width alone and toes should move out then rotate your upper body at the waist and bring the left arm toward the floor.
  3. Then jump back to the starting position.
  4. Immediately, repeat it on the other side for completes a repetition.
  5. Go back to the start then, jump with your feet together and twist again to the right side.
  6. You should complete 12 to 15 reps for 3 sets.

Mountain climbers

Get support from your body weight in combination with knee drive then it will burn calories on your muscles and lungs.


  1. Make a high plank position with your arms extended.
  2. Keep relaxing your spin and neck then bend up your right knee toward your chest. Extend it and do the same as previous to the left side.
  3. Repeat it for 30 seconds.
  4. Complete 3 total sets.

Squat jumps

Squat jumps burn a lot of calories on your muscles in a short period. You can get a lot of bang for your buck from few sets. It is very important to know if your joints are sensitive there is a high impact on it then proceed with caution.


  1. Your arms bent down and hands together out in front of you.
  2. Explode up into a jump pushing through and landing back on the fingertips of your feet.
  3. When you reach the floor again then squat down and repeat it.
  4. Complete 3 sets including 10 to 12 reps.


It is a challenge to complete a standard pull up even for avid exercises. Use a pull-up band for assistance and take benefits.


  1. Stand underneath a pull- up bar and grip with your arms then placing them wider than shoulder-width apart slightly.

Raise your feet off the floor and hanging on hands then pull your body up by bending your arms and pulling your elbows toward the floor

Push ups

It is basic but not cinch and pushups require upper body strength but also it requires core and lower body balance. Easily changeable (left to knees or perform off a higher surface like a bench) pushups are universal exercises.


  1. For beginning in a plank position. Then your neck should be neutral, and palms erect under your shoulders. Your shoulders must rotate in to back and down too.
  2. As brace your core and keep back flat of your body start to lower the body by bend elbows while keeping elbows are tucked into your body. Lower down till your chase grazes the ground.
  3. As far as you can extend the elbows and push your back up to the beginning position.
  4. Repeat it several reps as possible into 3 sets.

Squat pulses for weight lose

Holding a squat position and pulsing can burn muscle calories so easily. You will feel that burn.


  1.  Starting with getting into a squat position with your arms together out in front of you.
  2. Then lift slightly pushing through the heel and then back down again.
  3. Repeat it in 30 seconds.
  4. Complete it into 3 sets.

Flutter kicks

Flutter kicks aim your core also zeros in on hips. You will feel a change after doing three sets of flutter kicks.


  1. Lie on your back on the ground with both legs extended into the air body forms a 90-degree angle.
  2.  Lower your right leg down slowly toward the floor then it will go maintaining the link between the lower back of the body and the floor. 
  3. To start return back the right leg and lower the left one down as same.
  4. Complete 20 reps into 3 sets.

Standing side hops

There are literal movements are an important activity of a well-rounded exercise regimen.


  1. Stand on your feet together and arms bent at 90 degrees. Your knees should soft and comfortable.
  2. Jump to the right with your feet together, taking off and landing on the balls of your feet.
  3. When you reach the floor then immediately jump back to left.
  4. Repeat it into 20 reps for 3 sets.

How much time you should do this routine to lose weight?

 Bodyweight does not require a body burning workout. If you follow these body weight exercises, you can see effective results within just a month or two.  

It is really important to eat healthy foods and a balanced daily diet is the other piece of this to lose weight. While you will not see the effective results without addressing your daily diet you can still be strong.


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