Weight loss · Free program
Lose weight at home in 8 weeks with no equipment: three 30-minute sessions (2 circuits and easy cardio), daily steps and simple nutrition guidelines.
Tick off your exercises as you go: it is saved on this device.
4 weeks
Short circuits, daily steps and a small deficit.
Coach's note
Two circuits and one easy cardio session a week, plus walking every day. Weight loss comes mostly from nutrition: the point of the sessions is to keep your muscle and energy. If you have a health condition, an injury or take medication, ask a doctor before you start.
Workout
A no-equipment circuit: move through the exercises, rest at the end of the round.
Workout
Push-ups, pulling and core to keep muscle while losing weight.
Workout
Moderate-intensity cardio: you can talk while exercising.
Nutrition
Habits
4 weeks
One more round, slightly longer cardio, more steps.
Coach's note
Move to 4 rounds per circuit and 35 minutes of cardio. Go up to 9,000 steps a day. If weight loss stalls for two weeks, remove 100 to 150 kcal a day.
Workout
A no-equipment circuit: move through the exercises, rest at the end of the round.
Workout
Push-ups, pulling and core to keep muscle while losing weight.
Workout
Moderate-intensity cardio: you can talk while exercising.
