Back to knowledge base

Weight-loss exercises at home

The Weight loss track's exercises are simple bodyweight moves that keep you consistently active without a gym or equipment. Each exercise takes 5–10 minutes and comes with photos of the starting and finishing positions, so the technique is visible at a glance — no video required, no guesswork. The level is beginner-friendly throughout: these moves are picked to be doable at home, in regular clothes, without a lengthy warm-up routine. Inside the app they combine with the track's meals into daily plans, but the pages are open to everyone — pick a move, read the instructions, and try it. Consistency matters more than intensity here.

131 exercises

Illustration for the Backward shoulder rolls exercise

Backward shoulder rolls

5 min · Level: Beginner

Illustration for the Forward shoulder rolls exercise

Forward shoulder rolls

5 min · Level: Beginner

Illustration for the Incline plank (chair-assisted) exercise

Incline plank (chair-assisted)

5 min · Level: Beginner

Illustration for the Lower Back Curl exercise

Lower Back Curl

5 min · Level: Beginner

Illustration for the Neck rotation exercise

Neck rotation

5 min · Level: Beginner

Illustration for the Neck stretch exercise

Neck stretch

5 min · Level: Beginner

Illustration for the Plank exercise

Plank

5 min · Level: Beginner

Illustration for the Quadruped knee hover exercise

Quadruped knee hover

5 min · Level: Beginner

Illustration for the Seated chest stretch exercise

Seated chest stretch

5 min · Level: Beginner

Illustration for the Sphinx hold (prone forearm brace) exercise

Sphinx hold (prone forearm brace)

5 min · Level: Beginner

Illustration for the Standing chest stretch exercise

Standing chest stretch

5 min · Level: Beginner

Illustration for the Standing elbow drive-back exercise

Standing elbow drive-back

5 min · Level: Beginner

Illustration for the Standing scapular squeeze exercise

Standing scapular squeeze

5 min · Level: Beginner

Illustration for the Stomach Vacuum exercise

Stomach Vacuum

5 min · Level: Beginner

Illustration for the Alternate Heel Touchers exercise

Alternate Heel Touchers

6 min · Level: Beginner

Illustration for the Alternating overhead reach and hold exercise

Alternating overhead reach and hold

6 min · Level: Beginner

Illustration for the Alternating superman (opposite arm and leg) exercise

Alternating superman (opposite arm and leg)

6 min · Level: Beginner

Illustration for the Bear position hold exercise

Bear position hold

6 min · Level: Beginner

Illustration for the Chair-seated leg extension hold exercise

Chair-seated leg extension hold

6 min · Level: Beginner

Illustration for the Double Leg Butt Kick exercise

Double Leg Butt Kick

6 min · Level: Beginner

Illustration for the Elbow to Knee exercise

Elbow to Knee

6 min · Level: Beginner

Illustration for the Fast Skipping exercise

Fast Skipping

6 min · Level: Beginner

Illustration for the Hollow-body rock exercise

Hollow-body rock

6 min · Level: Beginner

Illustration for the Kneeling side bend exercise

Kneeling side bend

6 min · Level: Beginner

Illustration for the Leg Pull-In exercise

Leg Pull-In

6 min · Level: Beginner

Illustration for the Linear Acceleration Wall Drill exercise

Linear Acceleration Wall Drill

6 min · Level: Beginner

Illustration for the Mini squat in sets exercise

Mini squat in sets

6 min · Level: Beginner

Illustration for the Plank alternating leg lift exercise

Plank alternating leg lift

6 min · Level: Beginner

Illustration for the Plank hip twists exercise

Plank hip twists

6 min · Level: Beginner

Illustration for the Plank reach-under (thread the needle) exercise

Plank reach-under (thread the needle)

6 min · Level: Beginner

Illustration for the Plank rock (forward and back) exercise

Plank rock (forward and back)

6 min · Level: Beginner

Illustration for the Prone arm pull exercise

Prone arm pull

6 min · Level: Beginner

Illustration for the Prone T-raise exercise

Prone T-raise

6 min · Level: Beginner

Illustration for the Prone Y-raise exercise

Prone Y-raise

6 min · Level: Beginner

Illustration for the Quadruped reach-and-tap exercise

Quadruped reach-and-tap

6 min · Level: Beginner

Illustration for the Rocket Jump exercise

Rocket Jump

6 min · Level: Beginner

Illustration for the Seated brace hold exercise

Seated brace hold

6 min · Level: Beginner

Illustration for the Seated figure-four lean exercise

Seated figure-four lean

6 min · Level: Beginner

Illustration for the Seated overhead reach and hold exercise

Seated overhead reach and hold

6 min · Level: Beginner

Illustration for the Seated sideways bend exercise

Seated sideways bend

6 min · Level: Beginner

Illustration for the Seated upper-body twist exercise

Seated upper-body twist

6 min · Level: Beginner

Illustration for the Side plank reach-under exercise

Side plank reach-under

6 min · Level: Beginner

Illustration for the Side-lying leg sweep exercise

Side-lying leg sweep

6 min · Level: Beginner

Illustration for the Single Leg Butt Kick exercise

Single Leg Butt Kick

6 min · Level: Beginner

Illustration for the Sit Squats exercise

Sit Squats

6 min · Level: Beginner

Illustration for the Sit-to-stand in sets exercise

Sit-to-stand in sets

6 min · Level: Beginner

Illustration for the Spider Crawl exercise

Spider Crawl

6 min · Level: Beginner

Illustration for the Standing arm pumps exercise

Standing arm pumps

6 min · Level: Beginner

Illustration for the Standing hip extension exercise

Standing hip extension

6 min · Level: Beginner

Illustration for the Standing hip hinge hold exercise

Standing hip hinge hold

6 min · Level: Beginner

Illustration for the Standing hip hinge with reach exercise

Standing hip hinge with reach

6 min · Level: Beginner

Illustration for the Standing march with a brace exercise

Standing march with a brace

6 min · Level: Beginner

Illustration for the Standing overhead reach pull-down exercise

Standing overhead reach pull-down

6 min · Level: Beginner

Illustration for the Standing reverse snow angel exercise

Standing reverse snow angel

6 min · Level: Beginner

Illustration for the Standing side reach with a knee lift exercise

Standing side reach with a knee lift

6 min · Level: Beginner

Illustration for the Standing sideways bend exercise

Standing sideways bend

6 min · Level: Beginner

Illustration for the Standing upper-body twist exercise

Standing upper-body twist

6 min · Level: Beginner

Illustration for the Star Jump exercise

Star Jump

6 min · Level: Beginner

Illustration for the Static lunge hold exercise

Static lunge hold

6 min · Level: Beginner

Illustration for the Wall sit exercise

Wall sit

6 min · Level: Beginner

Illustration for the Wall slide exercise

Wall slide

6 min · Level: Beginner

Illustration for the Wall slide with a hold exercise

Wall slide with a hold

6 min · Level: Beginner

Illustration for the Wall slide with a pulse exercise

Wall slide with a pulse

6 min · Level: Beginner

Illustration for the 3/4 Sit-Up exercise

3/4 Sit-Up

7 min · Level: Beginner

Illustration for the Air Bike exercise

Air Bike

7 min · Level: Beginner

Illustration for the Alternate Leg Diagonal Bound exercise

Alternate Leg Diagonal Bound

7 min · Level: Beginner

Illustration for the Balance-assisted single-leg hinge exercise

Balance-assisted single-leg hinge

7 min · Level: Beginner

Illustration for the Bent-Knee Hip Raise exercise

Bent-Knee Hip Raise

7 min · Level: Beginner

Illustration for the Body-Up exercise

Body-Up

7 min · Level: Beginner

Illustration for the Bottoms Up exercise

Bottoms Up

7 min · Level: Beginner

Illustration for the Butt-Ups exercise

Butt-Ups

7 min · Level: Beginner

Illustration for the Cocoons exercise

Cocoons

7 min · Level: Beginner

Illustration for the Cross-Body Crunch exercise

Cross-Body Crunch

7 min · Level: Beginner

Illustration for the Crunch - Hands Overhead exercise

Crunch - Hands Overhead

7 min · Level: Beginner

Illustration for the Crunches exercise

Crunches

7 min · Level: Beginner

Illustration for the Glute bridge exercise

Glute bridge

7 min · Level: Beginner

Illustration for the Half-kneeling trunk rotation exercise

Half-kneeling trunk rotation

7 min · Level: Beginner

Illustration for the Isometric Wipers exercise

Isometric Wipers

7 min · Level: Beginner

Illustration for the Janda Sit-Up exercise

Janda Sit-Up

7 min · Level: Beginner

Illustration for the Kneeling towel anti-rotation press exercise

Kneeling towel anti-rotation press

7 min · Level: Beginner

Illustration for the Lateral Bound exercise

Lateral Bound

7 min · Level: Beginner

Illustration for the Mountain Climbers exercise

Mountain Climbers

7 min · Level: Beginner

Illustration for the Oblique Crunches exercise

Oblique Crunches

7 min · Level: Beginner

Illustration for the Platform Hamstring Slides exercise

Platform Hamstring Slides

7 min · Level: Beginner

Illustration for the Reverse Crunch exercise

Reverse Crunch

7 min · Level: Beginner

Illustration for the Scissor Kick exercise

Scissor Kick

7 min · Level: Beginner

Illustration for the Seated towel row exercise

Seated towel row

7 min · Level: Beginner

Illustration for the Sit-Up exercise

Sit-Up

7 min · Level: Beginner

Illustration for the Split Jump exercise

Split Jump

7 min · Level: Beginner

Illustration for the Step-down exercise

Step-down

7 min · Level: Beginner

Illustration for the Sumo squat exercise

Sumo squat

7 min · Level: Beginner

Illustration for the Toe Touchers exercise

Toe Touchers

7 min · Level: Beginner

Illustration for the Tuck Crunch exercise

Tuck Crunch

7 min · Level: Beginner

Illustration for the Wall-supported leg lower exercise

Wall-supported leg lower

7 min · Level: Beginner

Illustration for the Alternating towel row exercise

Alternating towel row

8 min · Level: Beginner

Illustration for the Butt Lift (Bridge) exercise

Butt Lift (Bridge)

8 min · Level: Beginner

Illustration for the Chair incline push-up with a slow count exercise

Chair incline push-up with a slow count

8 min · Level: Beginner

Illustration for the Curtsy lunge exercise

Curtsy lunge

8 min · Level: Beginner

Illustration for the Dead Bug exercise

Dead Bug

8 min · Level: Beginner

Illustration for the Decline Push-Up exercise

Decline Push-Up

8 min · Level: Beginner

Illustration for the Forward lunge exercise

Forward lunge

8 min · Level: Beginner

Illustration for the Glute Kickback exercise

Glute Kickback

8 min · Level: Beginner

Illustration for the Incline push-up exercise

Incline push-up

8 min · Level: Beginner

Illustration for the Incline Push-Up exercise

Incline Push-Up

8 min · Level: Beginner

Illustration for the Jackknife Sit-Up exercise

Jackknife Sit-Up

8 min · Level: Beginner

Illustration for the Kneeling push-up exercise

Kneeling push-up

8 min · Level: Beginner

Illustration for the Kneeling push-up with a hold exercise

Kneeling push-up with a hold

8 min · Level: Beginner

Illustration for the Kneeling push-up with a pulse exercise

Kneeling push-up with a pulse

8 min · Level: Beginner

Illustration for the Lateral lunge exercise

Lateral lunge

8 min · Level: Beginner

Illustration for the Lateral step-up exercise

Lateral step-up

8 min · Level: Beginner

Illustration for the Narrow-hand wall press-up exercise

Narrow-hand wall press-up

8 min · Level: Beginner

Illustration for the Push Up to Side Plank exercise

Push Up to Side Plank

8 min · Level: Beginner

Illustration for the Push-Up Wide exercise

Push-Up Wide

8 min · Level: Beginner

Illustration for the Push-Ups - Close Triceps Position exercise

Push-Ups - Close Triceps Position

8 min · Level: Beginner

Illustration for the Pushups exercise

Pushups

8 min · Level: Beginner

Illustration for the Reverse lunge exercise

Reverse lunge

8 min · Level: Beginner

Illustration for the Scissors Jump exercise

Scissors Jump

8 min · Level: Beginner

Illustration for the Single Leg Glute Bridge exercise

Single Leg Glute Bridge

8 min · Level: Beginner

Illustration for the Split-stance squat exercise

Split-stance squat

8 min · Level: Beginner

Illustration for the Staggered-stance wall press-up exercise

Staggered-stance wall press-up

8 min · Level: Beginner

Illustration for the Step-up exercise

Step-up

8 min · Level: Beginner

Illustration for the Step-up with Knee Raise exercise

Step-up with Knee Raise

8 min · Level: Beginner

Illustration for the Table-edge inverted row exercise

Table-edge inverted row

8 min · Level: Beginner

Illustration for the Towel anchor row exercise

Towel anchor row

8 min · Level: Beginner

Illustration for the Towel row with a hold exercise

Towel row with a hold

8 min · Level: Beginner

Illustration for the Wall press-up exercise

Wall press-up

8 min · Level: Beginner

Illustration for the Wide-hand wall press-up exercise

Wide-hand wall press-up

8 min · Level: Beginner

Illustration for the Decline push-up on a step with a slow count exercise

Decline push-up on a step with a slow count

9 min · Level: Beginner

Illustration for the Staggered-stance step incline push-up exercise

Staggered-stance step incline push-up

9 min · Level: Beginner

Illustration for the Bodyweight Squat exercise

Bodyweight Squat

10 min · Level: Beginner

Illustration for the Bodyweight Walking Lunge exercise

Bodyweight Walking Lunge

10 min · Level: Beginner

More collections