Weight Loss · 45 minutes
45-Minute Weight Loss Workout at Home (No Equipment)
- 45 min
- 8 moves × 5 rounds
- No Equipment
- Beginner
This 45-minute weight loss workout mixes cardio bursts with big compound moves to keep your heart rate high and maximize calorie burn. It opens with a short warm-up, moves into a 8-exercise circuit you repeat 5 times, and finishes with a cool-down stretch.
Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.
The workout
Warm-Up
30s each · no rest
- 1
Standing Torso Twists30sCore · Back
- 2
Hip Circles30sGlutes · Core
- 3
March in Place30sFull Body · Quads
- 1
Main Circuit
30s work · 30s rest
Repeat 5× · 60s rest between rounds
- 1
Glute Bridge30sGlutes · Hamstrings
- 2
Step-Back Burpee30sFull Body · Quads · Core
- 3
Step-Ups30sQuads · Glutes
- 4
Crunch30sCore
- 5
Superman30sBack · Glutes
- 6
Fast Feet30sCalves · Quads
- 7
Low-Impact Skaters30sGlutes · Quads
- 8
Russian Twist30sCore
- 1
Cool-Down
30s each · no rest
- 1
Cobra Stretch30sCore · Back
- 2
Butterfly Stretch30sGlutes · Hamstrings
- 330s
- 1
FAQ
Is a 45-minute weight loss workout enough?
Yes. 45 focused minutes with minimal rest is a complete session. Consistency matters more than length: doing this regularly beats an occasional long workout.
How often should I do this weight loss workout?
Aim for 3 to 5 times a week, mixed with daily walking. Increase the level once the current one feels easy.
Can beginners do this workout?
Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.
Do I need any equipment?
No. Every exercise uses just your bodyweight. A chair, wall or couch is the most you'll need, and a mat makes floor work more comfortable.
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