Weight loss programme · no weights 12 weeks · 4 bodyweight days + 1 easy cardio · nothing heavier than a band · With weights → · General version →
Monday · Lower · Glutes
8 exercises · about 35 min ·
1
squat to overhead reach
2 × 152 sets
rest 45 s
Heels down, sit between the knees, reach tall at the top. The squat pattern for the week.
Every rep → one more next time
How to do it
Stand with your feet shoulder-width apart and toes slightly turned out.
Lower your body down into a squat position by bending your knees and pushing your hips back.
As you come up from the squat, extend your arms overhead, reaching towards the ceiling.
Return to the starting position by lowering your arms and bending your knees to squat down again.
Repeat for the desired number of repetitions.
body weight · quads · also glutes, hamstrings, core
2
low glute bridge on floor
2 × 202 sets
rest 45 s
Squeeze at the top for a second. Ribs down, no arching.
Every rep → one more next time
How to do it
Lie flat on your back with your knees bent and feet flat on the ground.
Place your arms by your sides, palms facing down.
Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
Pause for a moment at the top, squeezing your glutes.
Slowly lower your hips back down to the starting position.
Repeat for the desired number of repetitions.
body weight · glutes · also hamstrings, core
3
walking lunge
2 × 2010 per side
rest 45 s
Reps are the total across both legs. Long step, front knee over the laces.
Every rep → one more next time
How to do it
Stand with your feet shoulder-width apart.
Take a step forward with your right leg, lowering your body into a lunge position.
Keep your torso upright and your front knee aligned with your ankle.
Push off with your right foot and bring your left foot forward, stepping into a lunge position with your left leg.
Continue alternating legs and walking forward, maintaining a controlled and steady pace.
Repeat for the desired number of repetitions.
body weight · glutes · also quadriceps, hamstrings, calves
Superset · back to back, then rest
4
resistance band hip thrusts on knees
2 × 152 sets
rest 45 s
Superset with side hip abduction. Band just above the knees, push the knees out the whole way up.
Every rep → one more next time
How to do it
Start by kneeling on the ground with your knees hip-width apart and your feet flexed.
Wrap the resistance band around your thighs, just above your knees.
Place your hands on your hips or extend them out in front of you for balance.
Engage your glutes and core muscles.
Push your hips forward and squeeze your glutes as you lift your knees off the ground, extending your hips until your thighs are parallel to the ground.
Hold the position for a moment, then slowly lower your knees back down to the starting position.
Repeat for the desired number of repetitions.
resistance band · glutes · also hamstrings, quadriceps
5
side hip abduction
2 × 2010 per side
rest 45 s
Reps are the total across both sides. Toes forward, not up.
Every rep → one more next time
How to do it
Stand with your feet shoulder-width apart and your hands on your hips.
Shift your weight to one leg and lift the opposite leg out to the side, keeping it straight.
Pause for a moment at the top, then slowly lower your leg back down to the starting position.
Repeat on the other side.
Continue alternating sides for the desired number of repetitions.
body weight · abductors · also glutes, quadriceps
6
glute bridge march
2 × 202 sets
rest 45 s
Hips stay level while the knee lifts. Count both legs as one rep.
Every rep → one more next time
How to do it
Lie flat on your back with your knees bent and feet flat on the ground.
Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
While keeping your hips lifted, lift one foot off the ground and bring your knee towards your chest.
Lower your foot back to the ground and repeat the movement with the other leg.
Continue alternating legs in a marching motion while maintaining the bridge position.
Repeat for the desired number of repetitions.
body weight · glutes · also hamstrings, quadriceps
7
front plank with twist
2 × 30 s2 holds
rest 45 s
Hold every set in full → add 5 s next time
How to do it
Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe.
Engage your core and glutes to maintain a stable position.
Rotate your torso to the right, lifting your right arm and extending it towards the ceiling.
Keep your hips and legs stable as you twist.
Hold for a moment, then return to the starting position.
Repeat the twist on the left side.
Continue alternating sides for the desired number of repetitions.
body weight · abs · also obliques, shoulders
8
walking on incline treadmill
20 minabout 5.5 km/h
Finisher. Incline up to where talking takes effort, then hold it.
Add 5 min every two weeks
How to do it
Adjust the incline level on the treadmill to your desired intensity.
Stand on the treadmill with your feet shoulder-width apart.
Start walking at a comfortable pace, ensuring that you maintain proper form.
Engage your core muscles and keep your back straight throughout the exercise.
Continue walking on the incline treadmill for the desired duration of your cardio workout.
Gradually decrease the incline and speed of the treadmill to cool down before stopping.
leverage machine · cardiovascular system · also quadriceps, hamstrings, calves
Tuesday · Cardio
2 exercises · about 45 min ·
1
walking on incline treadmill
40 minabout 5.5 km/h
Steady state. You should be able to talk in full sentences. Raise the incline before the speed. A brisk outdoor walk is a fair swap.
Add 5 min every two weeks
How to do it
Adjust the incline level on the treadmill to your desired intensity.
Stand on the treadmill with your feet shoulder-width apart.
Start walking at a comfortable pace, ensuring that you maintain proper form.
Engage your core muscles and keep your back straight throughout the exercise.
Continue walking on the incline treadmill for the desired duration of your cardio workout.
Gradually decrease the incline and speed of the treadmill to cool down before stopping.
leverage machine · cardiovascular system · also quadriceps, hamstrings, calves
2
dead bug
2 × 40 s2 holds
rest 45 s
Low back pressed into the floor the whole time.
Hold every set in full → add 5 s next time
How to do it
Lie flat on your back with your arms extended towards the ceiling.
Bend your knees and lift your legs off the ground, creating a 90-degree angle at your hips and knees.
Engage your core and lower back to press your lower back into the ground.
Slowly lower your right arm and left leg towards the ground, keeping them straight and hovering just above the floor.
Pause for a moment, then return to the starting position.
Repeat the movement with your left arm and right leg.
Continue alternating sides for the desired number of repetitions.
body weight · abs · also hip flexors, lower back
Wednesday · Rest
Walk 8 to 10k steps, eat your protein, sleep. Nothing to tick today.
Thursday · Upper & Core
7 exercises · about 35 min ·
Superset · back to back, then rest
1
push-up
2 × 82 sets
rest 45 s
Superset with inverted rows. Hands on a bench or knees on the floor if 8 clean reps is not there yet.
Every rep → one more next time
How to do it
Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
Repeat for the desired number of repetitions.
body weight · pectorals · also triceps, deltoids, core
2
inverted row
2 × 82 sets
rest 45 s
Under a bar, a sturdy table edge or a strap. The more upright you stand, the easier it gets.
Every rep → one more next time
How to do it
Set up a bar at waist height or use a suspension trainer.
Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
Lean back, keeping your body straight and your heels on the ground.
Pull your chest towards the bar or handles, squeezing your shoulder blades together.
Pause for a moment at the top, then slowly lower yourself back to the starting position.
Repeat for the desired number of repetitions.
body weight · upper back · also biceps, forearms
3
bench dip (knees bent)
2 × 102 sets
rest 45 s
Shoulders down and back; stop where the front of the shoulder pulls.
Every rep → one more next time
How to do it
Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
Pause for a moment at the bottom, then push yourself back up to the starting position.
Repeat for the desired number of repetitions.
body weight · triceps · also chest, shoulders
Superset · back to back, then rest
4
twisted leg raise
2 × 122 sets
rest 45 s
Superset with Russian twists. Low back stays on the floor.
Every rep → one more next time
How to do it
Lie flat on your back with your legs extended and your arms by your sides.
Bend your knees and lift your legs off the ground, bringing them towards your chest.
As you lift your legs, twist your hips to one side, bringing your knees towards your opposite shoulder.
Pause for a moment at the top, then slowly lower your legs back down to the starting position.
Repeat the movement, this time twisting your hips to the other side.
Continue alternating sides for the desired number of repetitions.
body weight · abs · also obliques, hip flexors
5
russian twist
2 × 202 sets
rest 45 s
Count both sides as one rep. Slow and controlled.
Every rep → one more next time
How to do it
Sit on the ground with your knees bent and feet flat on the floor.
Lean back slightly while keeping your back straight and your core engaged.
Hold your hands together in front of your chest or hold a weight if desired.
Lift your feet off the ground, balancing on your sit bones.
Twist your torso to the right, bringing your hands or weight towards the right side of your body.
Pause for a moment, then twist your torso to the left, bringing your hands or weight towards the left side of your body.
Continue alternating sides for the desired number of repetitions.
body weight · abs · also obliques
6
mountain climber
2 × 40 s2 holds
rest 45 s
Hold every set in full → add 5 s next time
How to do it
Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
Engage your core and bring your right knee towards your chest, then quickly switch and bring your left knee towards your chest.
Continue alternating legs in a running motion, keeping your hips low and your core engaged.
Maintain a steady pace and breathe evenly throughout the exercise.
Repeat for the desired number of repetitions.
body weight · cardiovascular system · also core, shoulders, triceps
7
jump rope
5 × 60 s5 holds
rest 30 s
Finisher. Rest when you trip, then straight back in.
Hold every set in full → add 5 s next time
How to do it
Hold the handles of the jump rope with your hands, palms facing inward.
Stand with your feet shoulder-width apart and knees slightly bent.
Swing the rope over your head and jump over it as it comes towards your feet.
Land softly on the balls of your feet and repeat the jump as the rope comes around again.
Continue jumping for the desired duration or number of repetitions.
rope · cardiovascular system · also calves, quadriceps, hamstrings, glutes
Friday · Rest
Walk 8 to 10k steps, eat your protein, sleep. Nothing to tick today.
Saturday · Full Body Circuit
7 exercises · about 40 min ·
1
curtsey squat
2 × 2010 per side
rest 45 s
Reps are the total across both legs. Back leg crosses behind; front knee tracks over the toes.
Every rep → one more next time
How to do it
Stand with your feet shoulder-width apart.
Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg.
Bend both knees as if you were curtsying, lowering your body towards the ground.
Keep your torso upright and your weight on your front foot.
Push through your front foot to return to the starting position.
Repeat on the other side, stepping diagonally behind and across your body with your left foot.
body weight · glutes · also quadriceps, hamstrings, calves
2
split squats
2 × 168 per side
rest 45 s
Reps are the total across both legs. Torso tall, drop straight down.
Every rep → one more next time
How to do it
Stand with your feet shoulder-width apart.
Take a step forward with one foot and place it about two feet in front of the other foot.
Lower your body by bending your knees and hips, keeping your back straight.
Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
Pause for a moment, then push through your front heel to return to the starting position.
Repeat for the desired number of repetitions, then switch legs and repeat.
body weight · quads · also glutes, hamstrings, calves
3
hyperextension
2 × 122 sets
rest 45 s
Hips on the pad, not the stomach. Squeeze the glutes to come up; do not arch past straight. On the floor, a superman hold is the swap.
Every rep → one more next time
How to do it
Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
Cross your arms over your chest or place your hands behind your head.
Lower your upper body towards the ground while keeping your back straight.
Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
Repeat for the desired number of repetitions.
body weight · spine · also glutes, hamstrings
4
jump squat
2 × 102 sets
rest 60 s
Land soft, knees over toes. Skip the jump and do a fast squat if the knees complain.
Every rep → one more next time
How to do it
Stand with your feet shoulder-width apart.
Lower your body into a squat position by bending your knees and pushing your hips back.
Jump explosively off the ground, extending your hips, knees, and ankles.
While in mid-air, quickly bring your arms forward for balance.
Land softly on the balls of your feet and immediately go into the next repetition.
Repeat for the desired number of repetitions.
body weight · glutes · also quadriceps, hamstrings, calves
5
burpee
2 × 82 sets
rest 60 s
Step back instead of jumping if you need to. This is the finisher pace.
Every rep → one more next time
How to do it
Start in a standing position with your feet shoulder-width apart.
Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.
Kick your feet back into a push-up position.
Perform a push-up, keeping your body in a straight line.
Jump your feet back into the squat position.
Jump up explosively, reaching your arms overhead.
Land softly and immediately lower back into a squat position to begin the next repetition.
body weight · cardiovascular system · also quadriceps, hamstrings, calves, shoulders, chest
6
flutter kicks
2 × 30 s2 holds
rest 45 s
Low back on the floor; the lower the legs, the harder it is.
Hold every set in full → add 5 s next time
How to do it
Lie flat on your back with your legs extended and your hands by your sides.
Engage your core and lift your legs off the ground about 6 inches.
Keeping your legs straight, alternate lifting one leg slightly higher than the other.
Continue this fluttering motion for the desired number of repetitions.
body weight · glutes · also hip flexors, lower abs
7
walking on incline treadmill
15 minabout 5.5 km/h
Finisher. Incline up to where talking takes effort, then hold it.
Add 5 min every two weeks
How to do it
Adjust the incline level on the treadmill to your desired intensity.
Stand on the treadmill with your feet shoulder-width apart.
Start walking at a comfortable pace, ensuring that you maintain proper form.
Engage your core muscles and keep your back straight throughout the exercise.
Continue walking on the incline treadmill for the desired duration of your cardio workout.
Gradually decrease the incline and speed of the treadmill to cool down before stopping.
leverage machine · cardiovascular system · also quadriceps, hamstrings, calves
Sunday · Easy Cardio
2 exercises · about 40 min ·
1
walk elliptical cross trainer
35 minabout 6 km/h
Recovery pace. A brisk outdoor walk or a bike ride is a fair swap.
Add 5 min every two weeks
How to do it
Adjust the resistance level and incline of the elliptical machine to your desired settings.
Step onto the pedals of the machine and grip the handles lightly.
Begin by pushing down with your feet and pulling the handles towards your body.
Continue this motion, alternating between pushing and pulling, to simulate a walking or running motion.
Maintain a steady pace and keep your core engaged throughout the exercise.
Continue for the desired duration of your cardio workout.
Gradually decrease the intensity and speed of the machine before stepping off.
elliptical machine · cardiovascular system · also quadriceps, hamstrings, glutes, calves
2
low glute bridge on floor
2 × 202 sets
rest 30 s
Optional. Squeeze at the top for a second.
Every rep → one more next time
How to do it
Lie flat on your back with your knees bent and feet flat on the ground.
Place your arms by your sides, palms facing down.
Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
Pause for a moment at the top, squeezing your glutes.
Slowly lower your hips back down to the starting position.
Repeat for the desired number of repetitions.
body weight · glutes · also hamstrings, core
How to use this page
Tap a day at the top. Today is picked for you.
Tap a picture to watch the movement.
Tap a numbered box after each set. Ticks stay on this phone for the day and clear themselves tomorrow.
The big orange number is what to do. The green line underneath says when to add weight.
Exercises in an orange frame are a superset: do one, then the other, then rest.
Why the programme looks like this
You cannot gain muscle on this. Muscle needs a calorie surplus; this programme runs a deficit of about 300 to 500 kcal a day. Two sets of bodyweight work is a maintenance dose: enough to tell the body to keep the muscle it has, so what comes off is fat, and not enough to add size.
Why there is still resistance work. Without any, about a quarter of the weight lost is muscle, and the result is lighter but softer. Push-ups, rows, bridges and lunges are the minimum that prevents that. A loop band is the only equipment.
Cardio and steps carry more of the load. Steady cardio is longer than in the weighted versions and the step target is 10 to 12k every day. Easy pace burns calories without wrecking appetite or recovery.
Progress is reps, not weight. Every clean session adds a rep. Reps climbing is the sign the muscle is being kept. If they stall for weeks, the deficit is too big, not the training too easy.
Protein still matters. 1.6 to 2.2 g per kg of body weight a day. It is the biggest lever for keeping muscle in a deficit, with or without weights.
Do not under-eat. If periods become irregular or stop, the deficit is too big. Iron-rich foods matter when menstruating.
Written for a woman who wants to lose fat and stay lean without lifting weights. Needs a loop band, a sturdy bench or chair, something to hang under for inverted rows (a bar, a table edge, a suspension strap), and a treadmill, elliptical or somewhere to walk. General training advice, not medical advice. If you are pregnant, postpartum, or have a condition or an injury, check with a professional first.
The three phases
Weeks 1–4 · Learn and build
Numbers as written. Leave 2 to 3 reps in the tank on the last set.
Cardio at a pace where talking is easy. Steps 10k a day.
Weigh in twice a week, watch the weekly average, and expect it to swing with your cycle.
Weeks 5–8 · More easy work
Steady cardio to 45 min; incline up before speed.
Steps to 12k a day.
Scale stuck for two weeks? Trim 100 to 200 kcal from the day, not the training.
Weeks 9–12 · Push
Swap both cardio days for intervals: 8 × 1 min hard, 1 min easy, after a warm-up.
Keep the bodyweight work at two sets; do not add a third.
Week 12 is a deload: one set of everything, then reassess.
The file weight-loss-women-no-weights-plan.opengym.json next to this page is an openGym plan. In the app, open Plan, choose Import plan and pick it. The five routines arrive with this weekly schedule. Weights are left empty so your first session sets the baseline and the app's progression takes over.