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.

51 exercises

Illustration for the Lower Back Curl exercise

Lower Back Curl

5 min · Level: Beginner

Illustration for the Plank exercise

Plank

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 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 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 Rocket Jump exercise

Rocket Jump

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 Spider Crawl exercise

Spider Crawl

6 min · Level: Beginner

Illustration for the Star Jump exercise

Star Jump

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 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 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 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 Reverse Crunch exercise

Reverse Crunch

7 min · Level: Beginner

Illustration for the Scissor Kick exercise

Scissor Kick

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 Toe Touchers exercise

Toe Touchers

7 min · Level: Beginner

Illustration for the Tuck Crunch exercise

Tuck Crunch

7 min · Level: Beginner

Illustration for the Butt Lift (Bridge) exercise

Butt Lift (Bridge)

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 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 Jackknife Sit-Up exercise

Jackknife Sit-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 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 Step-up with Knee Raise exercise

Step-up with Knee Raise

8 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