Full Bodyweight Exercises for Weight Loss for Beginners

full body weight workout

Full bodyweight exercises for weight loss are the most effective workout tool for your body. We’ll show you how you can easily lose weight by training without equipment. Bodyweight exercise for beginners is the most effective and requires zero capital to start it.

The path to a strong and healthy body that you feel good about is much easier than you think. You don’t need expensive equipment at home or a gym membership, and you don’t have to invest a lot of time either. In addition to a balanced diet, the key to a slim and defined body is bodyweight training . Do you think you can’t build muscles without dumbbells? Then let yourself be surprised. In addition to the classics like push-ups and lunges, a little creativity can make your workout even more varied. And best of all, you can make almost any bodyweight exercise more challenging. We’ll show you how to do it.

Can you lose weight effectively with bodyweight training?

In any case! You can lose weight effectively with bodyweight training. Exercises like push-ups , squats , and planks help burn calories and build muscle. This increases metabolism and promotes weight loss. Bodyweight training is inexpensive, versatile, and can be done without expensive equipment. However, a healthy diet is also important for sustainable results.

Research confirms that even simple bodyweight training that requires little time and no specialized equipment can improve cardiorespiratory fitness. These results are relevant for anyone seeking practical and time-efficient approaches to physical activity. Cardiorespiratory fitness refers to the efficiency of the cardiovascular and respiratory systems during physical activity. It measures the body’s ability to absorb, transport, and effectively use oxygen to provide energy for the muscles. Good cardiorespiratory fitness is important for endurance and resilience during physical activities, be it running, cycling, swimming, or other forms of exercise.

Who is Full bodyweight exercises for weight loss made for?

Basically, everyone who wants to lose weight , unless doctors or trainers explicitly advise against it. It offers many benefits, but such training is particularly suitable for:

  1. Beginners: Bodyweight exercises are often easier to learn and can be adapted to different fitness levels. This makes them ideal for beginners who are just starting their training.
  2. At home or on the go: bodyweight exercises do not require special equipment or a gym. This makes them perfect for people who want to workout at home or on the go.
  3. Budget hunters: Since no expensive equipment is required, bodyweight training is a cost-effective option. This makes it accessible to those who don’t want to invest in gyms.
  4. People with joint problems: Bodyweight exercises are usually easier to tailor to individual needs, making them suitable for people with joint problems or other health limitations.
  5. Variety lovers: Bodyweight training offers a variety of exercises that can be performed in different variations. This provides variety and can keep motivation high.
  6. Anyone who wants to strengthen their core strength: Many bodyweight exercises target the core (abdominal and back muscles ), which is important not only for losing weight, but also for posture.

How many calories does a bodyweight workout burn?

The number of calories you burn during a bodyweight workout depends on a variety of things, such as the type of exercise, the length of the workout, and your body weight. On average, you could burn around 200 to 300 calories in a half-hour intense workout if you weigh around 70kg. However, this is only a rough estimate, as the factors mentioned above, especially the intensity of the training, influence your calorie consumption.

What’s more important, however, is that you shouldn’t just pay attention to the calories you burn. A healthy diet is just as important for weight loss. It’s about finding a balance between what you eat and what you burn.

How often should I do bodyweight exercises to lose weight?

To lose weight, it would be good to do bodyweight exercises around 3-4 days a week. Make sure that the exercises are strenuous and that you really work up a sweat. The best way to do this is to choose different exercises to work different muscles and increase the difficulty over time. It is also important to plan enough breaks for muscle recovery.

Which bodyweight exercises burn the most fat?

Bodyweight exercises can help burn fat, especially when you incorporate them into high-intensity interval training (HIIT) or circuit training . We’ll show you 9 bodyweight exercises that are known to burn calories and promote fat burning:

  1. Burpees: Full body exercise that is intense.
  2. Jumps (e.g., jumping jacks): Active jumps increase the heart rate.
  3. High Knees: Raise your knees to increase your heart rate.
  4. Lunges (jumping lunges): strengthen legs and promote endurance.
  5. Jumping rope: simple cardio exercise for burning calories.
  6. Plank (various variations): activates the entire body.
  7. Fast sprints burn a lot of calories.
  8. Mountaineers: intense full-body exercise, especially for the abdominal muscles.
  9. Push-ups: activate the chest, shoulders, arms, and stomach.


Bodyweight exercises for weight loss are highly efficient, and all you need is your own body—no expensive equipment or complicated fitness courses. The exercises strengthen muscles, improve mobility, posture, and shed pounds. And best of all, you can adapt the exercises to suit you. Bodyweight training is suitable for everyone.

Leave a comment