Weight Loss · 45 minutes

45-Minute Weight Loss Workout at Home (No Equipment)

  • 45 min
  • 4 moves × 9 rounds
  • No Equipment
  • Intermediate

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 4-exercise circuit you repeat 9 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

  1. Warm-Up

    30s each · no rest

    1. 1
      Step Jacks starting position
      Step Jacks

      Full Body · Shoulders

      30s
    2. 2
      Hip Circles starting position
      Hip Circles

      Glutes · Core

      30s
    3. 3
      Standing Torso Twists starting position
      Standing Torso Twists

      Core · Back

      30s

  2. Main Circuit

    40s work · 20s rest

    Repeat 9× · 60s rest between rounds

    1. 1
      Hip Thrust starting position
      Hip Thrust

      Glutes · Hamstrings

      40s
    2. 2
      Burpees starting position
      Burpees

      Full Body · Chest · Quads

      40s
    3. 3
      Plank Shoulder Taps starting position
      Plank Shoulder Taps

      Core · Shoulders

      40s
    4. 4
      Squat Jumps starting position
      Squat Jumps

      Quads · Glutes · Calves

      40s

  3. Cool-Down

    30s each · no rest

    1. 1
      Figure-Four Stretch starting position
      Figure-Four Stretch

      Glutes

      30s
    2. 2
      Cobra Stretch starting position
      Cobra Stretch

      Core · Back

      30s
    3. 3
      Standing Quad Stretch starting position
      Standing Quad Stretch

      Quads

      30s

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.

Keep going

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