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A 4-Week Weight Loss Workout Plan You Can Do Anywhere

by | Dec 19, 2022 | Last updated Dec 19, 2022

easy workout plan

It’s no secret that nutrition is one of the most important parts of healthy weight loss. After all, you know what they say — abs are made in the kitchen! That said, we can’t forget another important part of the weight loss puzzle: exercise. While it’s not absolutely necessary to have a rigorous exercise routine to lose weight, sneaking in some exercise can help you increase your calorie deficit.  This means you can see those numbers drop on the scale, without having to cut more calories (or delicious carbs!) out of your diet.

The good news is, you don’t have to join an expensive gym or buy heaps of fancy equipment to start a workout regime. With a simple, four-week workout plan, you can start burning those extra calories while simultaneously getting fitter and stronger.

This weight loss plan combines some of the most effective exercises to help you lose weight, build muscle, and manage your calorie deficit. Think of it as blueprint that will guide you in the right direction, but that can be easily modified in terms of what days for weights, cardio, and rest work best for you. For safety and effectiveness, incorporate a 10 minute warm up and cool down each workout session.

Ready to make a lasting change?

A healthier you, wherever you are.

Week 1: Getting started

Like we said, expect each workout to take 30 minutes or less. 

If a 30-minute weight loss program sounds too good to be true, don’t worry—it’s the perfect amount of time. The World Health Organization recommends 150-300 minutes of moderate-intensity activity per week, which boils down to less than 30 minutes per day.

Use week 1 to start slow and get familiar with each exercise. Begin by going through these movements with no weights, so you can focus on proper form. Feel free to add light dumbbells (two kilos or less) once you’ve got the movements down.

Day of the weekExercise typeTotal timeExerciseWeightReps or Seconds
SundayWeight training30 minutes (complete the full set of exercises twice)SupermanBody weight only10 seconds
PlankBody weight only15 seconds
Donkey kickBody weight only12 reps per side
ClamshellBody weight only12 reps per side
Bicycle crunchBody weight only12 reps per side
Dumbbell rowBody weight only12-15 reps
Squat to overhead pressBody weight only12-15 reps
MondaySteady-state cardio30 minutesChoose any cardio workout that’s joyful for you, like walking, tennis, or swimming. Bonus points if you recruit your friends for a social workout!
TuesdayRest (or active recovery)Kick back and relax. Go for a short walk or do some light stretching if you feel up for it.
WednesdayWeight training30 minutes (complete the full set of exercises twice)Bent-knee push-upBody weight only5-10 reps
Tricep dipBody weight only12-15 reps
Seated overhead pressBody weight only12-15 reps
Dumbbell bench pressBody weight only12-15 reps
Seated biceps curlBody weight only12 reps per side
Dumbbell front raiseBody weight only12-15 reps
Dumbbell lateral raiseBody weight only12-15 reps
ThursdayWeight training30 minutes (complete the full set of exercises twice)Goblet squatBody weight only12-15 reps
LungeBody weight only12 reps per side
DeadliftBody weight only12-15 reps
Standing calf raiseBody weight only12-15 reps
Glute bridgeBody weight only12-15 reps
Step up with leg liftBody weight only12 reps per side
FridayRest (or active recovery)Kick back and relax. Go for a short walk or do some light stretching if you feel up for it.
SaturdayHigh-intensity interval training (HIIT) full-body workout20-25 minutes (complete the full set of exercises twice)Ice skaterBody weight only30 seconds of reps followed by 60 seconds of rest
Butt kicksBody weight only30 seconds of reps followed by 60 seconds of rest
Step up with leg liftBody weight only30 seconds of reps followed by 60 seconds of rest
Jumping jacksBody weight only30 seconds of reps followed by 60 seconds of rest
Curtsy lungeBody weight only30 seconds of reps followed by 60 seconds of rest
Bicycle crunchBody weight only30 seconds of reps followed by 60 seconds of rest
Pilates pulses (with feet on the floor)Body weight only30 seconds of reps followed by 60 seconds of rest
Plank upBody weight only30 seconds of reps followed by 60 seconds of rest
Mountain climber with a twistBody weight only30 seconds of reps followed by 60 seconds of rest

Quick tips for week 1: 

  • Start with a positive mindset. Adding movement to your routine can feel overwhelming at first, but it’s much easier when you remember why you want to lose weight. (At Noom, we call this your “Ultimate Why.”)
  • Warm up and cool down for five minutes each. Start each exercise session with five minutes of a light cardio to boost your heart rate, like a brisk walk or a few jumping jacks. Finish your workouts with some light, feel-good stretches.
  • Fuel your body for workouts. If we don’t take in enough calories, we risk having workouts that leave us feeling zapped for energy. 
  • If you want to lose weight, prioritise healthy eating. According to one study, working out can help you lose a modest amount of weight, but it’s challenging to lose weight with exercise alone. Not sure what to eat? Check out our best foods for weight loss to get started. 

Week 2: Add dumbbells

During week 2, you’ll follow the same workout plan, but add light dumbbells (2 kg or less) or a kettlebell (two to 5 kgs) to your weight training exercises where indicated. 

Day of the weekExercise typeTotal timeExerciseWeightReps or Seconds
SundayWeight training30 minutes (complete the full set of exercises twice)SupermanBody weight only10 seconds
PlankBody weight only15 seconds
Donkey kickBody weight only or light dumbbells behind the knee12 reps per side
ClamshellBody weight only12 reps per side
Bicycle crunchBody weight only12 reps per side
Dumbbell rowLight dumbbells12-15 reps
Squat to overhead pressLight dumbbells12-15 reps
MondaySteady-state cardio30 minutesChoose any cardio workout that’s joyful for you, like walking, tennis, or swimming. Bonus points if you recruit your friends for a social workout!
TuesdayRest (or active recovery)Kick back and relax. Go for a short walk or do some light stretching if you feel up for it.
WednesdayWeight training30 minutes (complete the full set of exercises twice)Bent-knee push-upBody weight only5-10 reps
Tricep dipBody weight only12-15 reps
Seated overhead pressLight dumbbells12-15 reps
Dumbbell bench pressLight dumbbells12-15 reps
Seated biceps curlLight dumbbells12 reps per side
Dumbbell front raiseLight dumbbells12-15 reps
Dumbbell lateral raiseLight dumbbells12-15 reps
ThursdayWeight training30 minutes (complete the full set of exercises twice)Goblet squatLight dumbbells or kettlebell12-15 reps
LungeLight dumbbells12 reps per side
DeadliftLight dumbbells12-15 reps
Standing calf raiseLight dumbbells12-15 reps
Glute bridgeBody weight only12-15 reps
Step up with leg liftLight dumbbells12 reps per side
FridayRest (or active recovery)Kick back and relax. Go for a short walk or do some light stretching if you feel up for it.
SaturdayHigh-intensity interval training (HIIT) full-body workout20-25 minutes (complete the full set of exercises twice)Ice skaterBody weight only30 seconds of reps followed by 60 seconds of rest
Butt kicksBody weight only30 seconds of reps followed by 60 seconds of rest
Step up with leg liftBody weight only30 seconds of reps followed by 60 seconds of rest
Jumping jacksBody weight only30 seconds of reps followed by 60 seconds of rest
Curtsy lungeBody weight only30 seconds of reps followed by 60 seconds of rest
Bicycle crunchBody weight only30 seconds of reps followed by 60 seconds of rest
Pilates pulses (with feet on the floor)Body weight only30 seconds of reps followed by 60 seconds of rest
Plank upBody weight only30 seconds of reps followed by 60 seconds of rest
Mountain climber with a twistBody weight only30 seconds of reps followed by 60 seconds of rest

Quick tips for week 2:

  • Figure out your ideal number of reps. You’ll know you’ve hit your target number of reps when you feel like you can still do one to two more with good form. 
  • Not sure how hard to push yourself? Try singing. To figure out your level of effort, try singing along to your workout music. If you can belt out a song you’re listening to, that’s a good sign to step up the intensity a notch. 
  • Don’t skip rest days. It might seem counterintuitive to take days off when you want to keep moving, but rest days are non-negotiable—give your body the time it needs to recover.

Ready to make a lasting change?

A healthier you, wherever you are.

Week 3: Stick with it

Week 3 will be the same as week 2, which allows your body time to adjust to your new movement routine. 

One thing you might notice is that you actually really like this routine. That’s good news. Keep up the good work!

Day of the weekExercise typeTotal timeExerciseWeightReps or Seconds
SundayWeight training30 minutes (complete the full set of exercises twice)SupermanBody weight only10 seconds
PlankBody weight only15 seconds
Donkey kickBody weight only or light dumbbells behind the knee12 reps per side
ClamshellBody weight only12 reps per side
Bicycle crunchBody weight only12 reps per side
Dumbbell rowLight dumbbells12-15 reps
Squat to overhead pressLight dumbbells12-15 reps
MondaySteady-state cardio30 minutesChoose any cardio workout that’s joyful for you, like walking, tennis, or swimming. Bonus points if you recruit your friends for a social workout!
TuesdayRest (or active recovery)Kick back and relax. Go for a short walk or do some light stretching if you feel up for it.
WednesdayWeight training30 minutes (complete the full set of exercises twice)Bent-knee push-upBody weight only5-10 reps
Tricep dipBody weight only12-15 reps
Seated overhead pressLight dumbbells12-15 reps
Dumbbell bench pressLight dumbbells12-15 reps
Seated biceps curlLight dumbbells12 reps per side
Dumbbell front raiseLight dumbbells12-15 reps
Dumbbell lateral raiseLight dumbbells12-15 reps
ThursdayWeight training30 minutes (complete the full set of exercises twice)Goblet squatLight dumbbells or kettlebell12-15 reps
LungeLight dumbbells12 reps per side
DeadliftLight dumbbells12-15 reps
Standing calf raiseLight dumbbells12-15 reps
Glute bridgeBody weight only12-15 reps
Step up with leg liftLight dumbbells12 reps per side
FridayRest (or active recovery)Kick back and relax. Go for a short walk or do some light stretching if you feel up for it.
SaturdayHigh-intensity interval training (HIIT) full-body workout20-25 minutes (complete the full set of exercises twice)Ice skaterBody weight only30 seconds of reps followed by 60 seconds of rest
Butt kicksBody weight only30 seconds of reps followed by 60 seconds of rest
Step up with leg liftBody weight only30 seconds of reps followed by 60 seconds of rest
Jumping jacksBody weight only30 seconds of reps followed by 60 seconds of rest
Curtsy lungeBody weight only30 seconds of reps followed by 60 seconds of rest
Bicycle crunchBody weight only30 seconds of reps followed by 60 seconds of rest
Pilates pulses (with feet on the floor)Body weight only30 seconds of reps followed by 60 seconds of rest
Plank upBody weight only30 seconds of reps followed by 60 seconds of rest
Mountain climber with a twistBody weight only30 seconds of reps followed by 60 seconds of rest

Quick tips for week 3:

If something feels wrong, stop. While it’s great to try exercises that challenge you, you should still feel like you can safely complete the exercise. There’s a difference between “feeling the burn” (or feeling fatigued) and feeling actual pain—if something is painful or doesn’t seem right, stop and talk to your doctor. 

Make exercise joyful by involving your social circle. Challenge yourself to work out with friends or family once per week and catch up on your progress. 

Week 4: Evaluate and adjust

Week 4 is an opportunity to check in with how you feel.

Are you having fun? Is it joyful? If so, great, keep going. You may even want to add more weight or intensity to your exercises. 

If you feel like you need a challenge, a good rule of thumb is to increase your weights (by no more than 10%) every two to three weeks. But always maintain good form.

Not having fun? Remember the reason why you want to lose weight. Also, perhaps it’s time to make your workouts more fun by adding in friends, or by substituting exercises that you enjoy for ones you don’t.

Day of the weekExercise typeTotal timeExerciseWeightReps or Seconds
SundayWeight training30 minutes (complete the full set of exercises twice)SupermanBody weight only10 seconds
PlankBody weight only20 seconds
Donkey kickBody weight only or light dumbbells behind the knee12 reps per side
ClamshellBody weight only12 reps per side
Bicycle crunchBody weight only12 reps per side
Dumbbell rowDumbbells8-15 reps(12-15 reps, or 8-10 with increased weight)
Squat to overhead pressDumbbells8-15 reps(12-15 reps, or 8-10 with increased weight)
MondaySteady-state cardio30 minutesChoose any cardio workout that’s joyful for you, like walking, tennis, or swimming. Bonus points if you recruit your friends for a social workout!
TuesdayRest (or active recovery)Kick back and relax. Go for a short walk or do some light stretching if you feel up for it.
WednesdayWeight training30 minutes (complete the full set of exercises twice)Bent-knee push-upBody weight only5-10 reps
Tricep dipBody weight only12-15 reps
Seated overhead pressDumbbells8-15 reps(12-15 reps, or 8-10 with increased weight)
Dumbbell bench pressDumbbells8-15 reps(12-15 reps, or 8-10 with increased weight)
Seated biceps curlDumbbells8-12 reps per side(8-10 reps for increased weight, 12 reps otherwise)
Dumbbell front raiseDumbbells8-15 reps(12-15 reps, or 8-10 with increased weight)
Dumbbell lateral raiseDumbbells8-15 reps(12-15 reps, or 8-10 with increased weight)
ThursdayWeight training30 minutes (complete the full set of exercises twice)Goblet squatDumbbells or kettlebell8-15 reps(12-15 reps, or 8-10 with increased weight)
LungeDumbbells8-12 reps per side(8-10 reps for increased weight, 12 reps otherwise)
DeadliftDumbbells8-15 reps(12-15 reps, or 8-10 with increased weight)
Standing calf raiseDumbbells8-15 reps(12-15 reps, or 8-10 with increased weight)
Glute bridgeBody weight only12-15 reps
Step up with leg liftDumbbells8-12 reps per side(8-10 reps for increased weight, 12 reps otherwise)
FridayRest (or active recovery)Kick back and relax. Go for a short walk or do some light stretching if you feel up for it.
SaturdayHigh-intensity interval training (HIIT) full-body workout20-25 minutes (complete the full set of exercises twice)Ice skaterBody weight only30 seconds of reps followed by 45 seconds of rest
Butt kicksBody weight only30 seconds of reps followed by 45 seconds of rest
Step up with leg liftBody weight only30 seconds of reps followed by 45 seconds of rest
Jumping jacksBody weight only30 seconds of reps followed by 45 seconds of rest
Curtsy lungeBody weight only30 seconds of reps followed by 45 seconds of rest
Bicycle crunchBody weight only30 seconds of reps followed by 45 seconds of rest
Pilates pulses (with feet on the floor)Body weight only30 seconds of reps followed by 45 seconds of rest
Plank upBody weight only30 seconds of reps followed by 45 seconds of rest
Mountain climber with a twistBody weight only30 seconds of reps followed by 45 seconds of rest

Quick tips for week 4:

  • Stay motivated by tracking your progress. Once you’ve started your plan, a great way to stay motivated is to log your exercise. A program like Noom Weight can help you log your sweat sessions and see how far you’ve come over time. 
  • Don’t forget to treat yourself. Remember to reward yourself from time to time, especially when you cross health milestones like four weeks of working out. Whether that reward is a celebratory glass of wine or a new pair of shoes, pick something you feel excited about.

Make your workout plan work for you

You’ve made it to the end of the four-week weight loss workout plan. Congratulations!

The key to sticking with a weight loss plan is making it sustainable for you and your weight loss goals. As we mentioned, that means joyful movement.

Don’t be afraid to try different exercises, or switch up your schedule when you need a break. These small adjustments can help you stay excited about breaking a sweat in the long run.  

Exercise logging is just one part of the Noom program. Learn how exercise logging works at Noom.