4-week weight loss workout plan that you can do anywhere
- Focus on joyful movement—stick with activities that feel fun and sustainable.
- 30 minutes or less is all you need to stay on track.
- Prioritize healthy eating to boost your weight loss progress.
If you want to start exercising and moving to boost your weight loss progress, you’ve come to the right place.
We’ve put together a four-week weight loss workout plan suitable for all skill levels, with each workout lasting 30 minutes or less. (All you need is a pair of light dumbells.)
The keys to the plan—first, a balance of weight training and cardio. Second, joyful movement. At Noom, we believe that the best exercise is what you love to do and can keep doing. So read on for the details.
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 (five pounds or less) once you’ve got the movements down.
Sunday
Exercise type: Weight training
Total time: 30 minutes (complete the full set of exercises twice)
| Exercise | Weight | Reps or Seconds |
|---|---|---|
| Superman | Body weight only | 10 seconds |
| Plank | Body weight only | 15 seconds |
| Donkey kick | Body weight only | 12 reps per side |
| Clamshell | Body weight only | 12 reps per side |
| Bicycle crunch | Body weight only | 12 reps per side |
| Dumbbell row | Body weight only | 12–15 reps |
| Squat to overhead press | Body weight only | 12–15 reps |
Monday
Exercise type: Steady-state cardio
Total time: 30 minutes
Choose any cardio workout that’s joyful for you, like walking, tennis, or swimming. Bonus points if you recruit your friends for a social workout!
Tuesday
Exercise type: Rest (or active recovery)
Kick back and relax. Go for a short walk or do some light stretching if you feel up for it.
Wednesday
Exercise type: Weight training
Total time: 30 minutes (complete the full set of exercises twice)
| Exercise | Weight | Reps or Seconds |
|---|---|---|
| Bent-knee push-up | Body weight only | 5–10 reps |
| Tricep dip | Body weight only | 12–15 reps |
| Seated overhead press | Body weight only | 12–15 reps |
| Dumbbell bench press | Body weight only | 12–15 reps |
| Seated biceps curl | Body weight only | 12 reps per side |
| Dumbbell front raise | Body weight only | 12–15 reps |
| Dumbbell lateral raise | Body weight only | 12–15 reps |
Thursday
Exercise type: Weight training
Total time: 30 minutes (complete the full set of exercises twice)
| Exercise | Weight | Reps or Seconds |
|---|---|---|
| Goblet squat | Body weight only | 12–15 reps |
| Lunge | Body weight only | 12 reps per side |
| Deadlift | Body weight only | 12–15 reps |
| Standing calf raise | Body weight only | 12–15 reps |
| Glute bridge | Body weight only | 12–15 reps |
| Step up with leg lift | Body weight only | 12 reps per side |
Friday
Exercise type: Rest (or active recovery)
Kick back and relax. Go for a short walk or do some light stretching if you feel up for it.
Saturday
Exercise type: High-intensity interval training (HIIT) full-body workout
Total time: 20-25 minutes (complete the full set of exercises twice)
| Exercise | Weight | Reps or Seconds |
|---|---|---|
| Ice skater | Body weight only | 30 seconds of reps followed by 60 seconds of rest |
| Butt kicks | Body weight only | 30 seconds of reps followed by 60 seconds of rest |
| Step up with leg lift | Body weight only | 30 seconds of reps followed by 60 seconds of rest |
| Jumping jacks | Body weight only | 30 seconds of reps followed by 60 seconds of rest |
| Curtsy lunge | Body weight only | 30 seconds of reps followed by 60 seconds of rest |
| Bicycle crunch | Body weight only | 30 seconds of reps followed by 60 seconds of rest |
| Pilates pulses (with feet on the floor) | Body weight only | 30 seconds of reps followed by 60 seconds of rest |
| Plank up | Body weight only | 30 seconds of reps followed by 60 seconds of rest |
| Mountain climber with a twist | Body weight only | 30 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, prioritize 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 (five pounds or less) or a kettlebell (five to 10 pounds) to your weight training exercises where indicated.
Sunday
Exercise type: Weight training
Total time: 30 minutes (complete the full set of exercises twice)
| Exercise | Weight | Reps or Seconds |
|---|---|---|
| Superman | Body weight only | 10 seconds |
| Plank | Body weight only | 15 seconds |
| Donkey kick | Body weight only or light dumbbells behind the knee | 12 reps per side |
| Clamshell | Body weight only | 12 reps per side |
| Bicycle crunch | Body weight only | 12 reps per side |
| Dumbbell row | Light dumbbells | 12–15 reps |
| Squat to overhead press | Light dumbbells | 12–15 reps |
Monday
Exercise type: Steady-state cardio
Total time: 30 minutes
Choose any cardio workout that’s joyful for you, like walking, tennis, or swimming. Bonus points if you recruit your friends for a social workout!
Tuesday
Exercise type: Rest (or active recovery)
Kick back and relax. Go for a short walk or do some light stretching if you feel up for it.
Wednesday
Exercise type: Weight training
Total time: 30 minutes (complete the full set of exercises twice)
| Exercise | Weight | Reps or Seconds |
|---|---|---|
| Bent-knee push-up | Body weight only | 5–10 reps |
| Tricep dip | Body weight only | 12–15 reps |
| Seated overhead press | Light dumbbells | 12–15 reps |
| Dumbbell bench press | Light dumbbells | 12–15 reps |
| Seated biceps curl | Light dumbbells | 12 reps per side |
| Dumbbell front raise | Light dumbbells | 12–15 reps |
| Dumbbell lateral raise | Light dumbbells | 12–15 reps |
Thursday
Exercise type: Weight training
Total time: 30 minutes (complete the full set of exercises twice)
| Exercise | Weight | Reps or Seconds |
|---|---|---|
| Goblet squat | Light dumbbells or kettlebell | 12–15 reps |
| Lunge | Light dumbbells | 12 reps per side |
| Deadlift | Light dumbbells | 12–15 reps |
| Standing calf raise | Light dumbbells | 12–15 reps |
| Glute bridge | Body weight only | 12–15 reps |
| Step up with leg lift | Light dumbbells | 12 reps per side |
Friday
Exercise type: Rest (or active recovery)
Kick back and relax. Go for a short walk or do some light stretching if you feel up for it.
Saturday
Exercise type: High-intensity interval training (HIIT) full-body workout
Total time: 20-25 minutes (complete the full set of exercises twice)
| Exercise | Weight | Reps or Seconds |
|---|---|---|
| Ice skater | Body weight only | 30 seconds of reps followed by 60 seconds of rest |
| Butt kicks | Body weight only | 30 seconds of reps followed by 60 seconds of rest |
| Step up with leg lift | Body weight only | 30 seconds of reps followed by 60 seconds of rest |
| Jumping jacks | Body weight only | 30 seconds of reps followed by 60 seconds of rest |
| Curtsy lunge | Body weight only | 30 seconds of reps followed by 60 seconds of rest |
| Bicycle crunch | Body weight only | 30 seconds of reps followed by 60 seconds of rest |
| Pilates pulses (with feet on the floor) | Body weight only | 30 seconds of reps followed by 60 seconds of rest |
| Plank up | Body weight only | 30 seconds of reps followed by 60 seconds of rest |
| Mountain climber with a twist | Body weight only | 30 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!
Sunday
Exercise type: Weight training
Total time: 30 minutes (complete the full set of exercises twice)
| Exercise | Weight | Reps or Seconds |
|---|---|---|
| Superman | Body weight only | 10 seconds |
| Plank | Body weight only | 15 seconds |
| Donkey kick | Body weight only or light dumbbells behind the knee | 12 reps per side |
| Clamshell | Body weight only | 12 reps per side |
| Bicycle crunch | Body weight only | 12 reps per side |
| Dumbbell row | Light dumbbells | 12–15 reps |
| Squat to overhead press | Light dumbbells | 12–15 reps |
Monday
Exercise type: Steady-state cardio
Total time: 30 minutes
Choose any cardio workout that’s joyful for you, like walking, tennis, or swimming. Bonus points if you recruit your friends for a social workout!
Tuesday
Exercise type: Rest (or active recovery)
Kick back and relax. Go for a short walk or do some light stretching if you feel up for it.
Wednesday
Exercise type: Weight training
Total time: 30 minutes (complete the full set of exercises twice)
| Exercise | Weight | Reps or Seconds |
|---|---|---|
| Bent-knee push-up | Body weight only | 5–10 reps |
| Tricep dip | Body weight only | 12–15 reps |
| Seated overhead press | Light dumbbells | 12–15 reps |
| Dumbbell bench press | Light dumbbells | 12–15 reps |
| Seated biceps curl | Light dumbbells | 12 reps per side |
| Dumbbell front raise | Light dumbbells | 12–15 reps |
| Dumbbell lateral raise | Light dumbbells | 12–15 reps |
Thursday
Exercise type: Weight training
Total time: 30 minutes (complete the full set of exercises twice)
| Exercise | Weight | Reps or Seconds |
|---|---|---|
| Goblet squat | Light dumbbells or kettlebell | 12–15 reps |
| Lunge | Light dumbbells | 12 reps per side |
| Deadlift | Light dumbbells | 12–15 reps |
| Standing calf raise | Light dumbbells | 12–15 reps |
| Glute bridge | Body weight only | 12–15 reps |
| Step up with leg lift | Light dumbbells | 12 reps per side |
Friday
Exercise type: Rest (or active recovery)
Kick back and relax. Go for a short walk or do some light stretching if you feel up for it.
Saturday
Exercise type: High-intensity interval training (HIIT) full-body workout
Total time: 20-25 minutes (complete the full set of exercises twice)
| Exercise | Weight | Reps or Seconds |
|---|---|---|
| Ice skater | Body weight only | 30 seconds of reps followed by 60 seconds of rest |
| Butt kicks | Body weight only | 30 seconds of reps followed by 60 seconds of rest |
| Step up with leg lift | Body weight only | 30 seconds of reps followed by 60 seconds of rest |
| Jumping jacks | Body weight only | 30 seconds of reps followed by 60 seconds of rest |
| Curtsy lunge | Body weight only | 30 seconds of reps followed by 60 seconds of rest |
| Bicycle crunch | Body weight only | 30 seconds of reps followed by 60 seconds of rest |
| Pilates pulses (with feet on the floor) | Body weight only | 30 seconds of reps followed by 60 seconds of rest |
| Plank up | Body weight only | 30 seconds of reps followed by 60 seconds of rest |
| Mountain climber with a twist | Body weight only | 30 seconds of reps followed by 60 seconds of rest |
Quick tips for week 3:
- Stay hydrated with the body weight rule. To find out how much water you should drink, take your body weight, in pounds, and divide it by two. This is your ideal number of ounces of water on exercise days.
- 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.
Sunday
Exercise type: Weight training
Total time: 30 minutes (complete the full set of exercises twice)
| Exercise | Weight | Reps or Seconds |
|---|---|---|
| Superman | Body weight only | 10 seconds |
| Plank | Body weight only | 20 seconds |
| Donkey kick | Body weight only or light dumbbells behind the knee | 12 reps per side |
| Clamshell | Body weight only | 12 reps per side |
| Bicycle crunch | Body weight only | 12 reps per side |
| Dumbbell row | Dumbbells | 8–15 reps (12–15 reps, or 8–10 with increased weight) |
| Squat to overhead press | Dumbbells | 8–15 reps (12–15 reps, or 8–10 with increased weight) |
Monday
Exercise type: Steady-state cardio
Total time: 30 minutes
Choose any cardio workout that’s joyful for you, like walking, tennis, or swimming. Bonus points if you recruit your friends for a social workout!
Tuesday
Exercise type: Rest (or active recovery)
Kick back and relax. Go for a short walk or do some light stretching if you feel up for it.
Wednesday
Exercise type: Weight training
Total time: 30 minutes (complete the full set of exercises twice)
| Exercise | Weight | Reps or Seconds |
|---|---|---|
| Bent-knee push-up | Body weight only | 5–10 reps |
| Tricep dip | Body weight only | 12–15 reps |
| Seated overhead press | Dumbbells | 8–15 reps (12–15 reps, or 8–10 with increased weight) |
| Dumbbell bench press | Dumbbells | 8–15 reps (12–15 reps, or 8–10 with increased weight) |
| Seated biceps curl | Dumbbells | 8–12 reps per side (8–10 reps for increased weight, 12 reps otherwise) |
| Dumbbell front raise | Dumbbells | 8–15 reps (12–15 reps, or 8–10 with increased weight) |
| Dumbbell lateral raise | Dumbbells | 8–15 reps (12–15 reps, or 8–10 with increased weight) |
Thursday
Exercise type: Weight training
Total time: 30 minutes (complete the full set of exercises twice)
| Exercise | Weight | Reps or Seconds |
|---|---|---|
| Goblet squat | Dumbbells or kettlebell | 8–15 reps (12–15 reps, or 8–10 with increased weight) |
| Lunge | Dumbbells | 8–12 reps per side (8–10 reps for increased weight, 12 reps otherwise) |
| Deadlift | Dumbbells | 8–15 reps (12–15 reps, or 8–10 with increased weight) |
| Standing calf raise | Dumbbells | 8–15 reps (12–15 reps, or 8–10 with increased weight) |
| Glute bridge | Body weight only | 12–15 reps |
| Step up with leg lift | Dumbbells | 8–12 reps per side (8–10 reps for increased weight, 12 reps otherwise) |
Friday
Exercise type: Rest (or active recovery)
Kick back and relax. Go for a short walk or do some light stretching if you feel up for it.
Saturday
Exercise type: High-intensity interval training (HIIT) full-body workout
Total time: 20-25 minutes (complete the full set of exercises twice)
| Exercise | Weight | Reps or Seconds |
|---|---|---|
| Ice skater | Body weight only | 30 seconds of reps followed by 45 seconds of rest |
| Butt kicks | Body weight only | 30 seconds of reps followed by 45 seconds of rest |
| Step up with leg lift | Body weight only | 30 seconds of reps followed by 45 seconds of rest |
| Jumping jacks | Body weight only | 30 seconds of reps followed by 45 seconds of rest |
| Curtsy lunge | Body weight only | 30 seconds of reps followed by 45 seconds of rest |
| Bicycle crunch | Body weight only | 30 seconds of reps followed by 45 seconds of rest |
| Pilates pulses (with feet on the floor) | Body weight only | 30 seconds of reps followed by 45 seconds of rest |
| Plank up | Body weight only | 30 seconds of reps followed by 45 seconds of rest |
| Mountain climber with a twist | Body weight only | 30 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 work out 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.
