Bodyweight Weight Loss Circuit for Women

Getting into the exercise habit doesn’t have to mean joining a join or buying fitness gear. Here’s a super effective home workout for fat loss that requires nothing but your body and gravity!

This circuit is to be done with no rest between exercises. Perform 25 repetitions on each exercise. Then rest for exactly 2 minutes and repeat the circuit. In Week One, do 2 total circuits, increasing to 3 circuits in Week Two.

Begin your workout with a warm up that involves dynamic stretching and a cardiovascular warmup. Dynamic stretching involves doing full range of motion movements such as arm circles and legs kicks. Your cardio warmup should involve 60 seconds of jogging on the spot. After 30 seconds, do 15 seconds of butt kicks, followed by 15 seconds of high knees. 

The Circuit:

  • Air Squats
  • Step Up Knee Raise
  • Lunges
  • Power Jumps
  • Split Squat
  • Burpees

The Exercises:


Stand with a shoulder width stance, looking straight ahead and with your hands by your sides. Extend the hips back and down to descend into a squat. Go down until your thighs are parallel to the floor. Maintaining a slight arch in the lower back, push through the heels to complete the rep. 

 Use a flowing, piston like rhythm as you work through your 25 reps. Go slow with a 2-3 second descent on each rep. Think about your target muscle groups – the butt, quads and hamstrings - and squeeze them as you work

Step Up Knee Raise 

Start with your feet shoulder width apart and a box about six-eight inches away from you. Keeping your body upright, step forward to place your lead foot on top of the box. Follow through with the other leg to drive your thigh up as you bring your body up to stand on the box. Reverse the motion to return to the start position. Alternate legs with each repetition.


Stand with both feet together and your hands on your hips. Take a long step forward so your front food lands two to three feet in front of you and go down until the top of your front thigh is in a parallel position. Your forward knee should be over your toes, not past them. Quickly and forcefully, return to the starting position.

Power Jumps 

Stand with a normal stance, knees slightly bent and hands at chest level, palms down. Bend slightly and then jump as high as you can in the air to bring your knees up to your hands. Continue jumping nonstop to achieve your rep count.

Split Squat 

 Stand with one leg ahead of the other, hands on head and back in a neutral spine position (back slightly arched). Toes should be pointing out slightly. Keep the weight of your front foot on the ball of your foot. Bend your knees to descend into a split squat position. Go down until the rear knee is a few inches from the floor. Push through the front thigh to go back up.


From a standing position, drop down into a push up position, with your feet straight out and hands by your shoulders. Push up into a plank position and then jump your feet in towards your chest, but land with your feet wider than your hands, with your knees turned out. Drive up into a jump off the ground, clapping your hands overhead to complete the rep.


Perform your body weight loss workout three times per week on alternate days. Complement you training with sensible habit based nutrition that reduces your daily caloric intake by 500 calories below your maintenance level and you WILL achieve the long term weight loss that you are after. 



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