Home Workout Plan for Weight Loss: Simple, Steady, Sustainable

A good home workout plan for weight loss balances strength, cardio, and everyday movement. You’ll protect muscle, raise your calorie burn, and feel more energetic without living in a gym or counting every step. Keep it simple enough to repeat on your busiest weeks.

Here’s a plan you can run for the next month—and adapt as you go.

Your weekly outline

Three strength sessions (25–35 minutes) hitting squat, hinge, push, pull, and core. Two interval or brisk‑walk sessions (15–25 minutes). Daily movement: walks after meals or while on calls. If you like guidance, a no‑gym plan keeps sessions tight and scalable.

Nutrition that supports the plan

Build protein‑first plates with vegetables, whole‑food carbs, and healthy fats. Aim for a small calorie deficit and adjust portions based on progress. For functional patterns that make life feel easier as you lose weight, grab our free e‑book on functional strength.

Track wins, not perfection

Use weekly averages for weight, take waist measurements, and celebrate consistency. Small dials—an extra set, a longer walk—add up quickly.

Steady, sustainable, repeatable—that’s what lasting weight loss looks like at home.