4-week weight loss workout plan that you can do anywhere

• Focus on joyful movement—stick with activities that feel fun and sustainable.
• 30 minutes or less is all you need to stay on track.
• Prioritize healthy eating to boost your weight loss progress.

If you want to start exercising and moving to boost your weight loss progress, you’ve come to the right place.

We’ve put together a four-week weight loss workout plan suitable for all skill levels, with each workout lasting 30 minutes or less. (All you need is a pair of light dumbells.) 

The keys to the plan—first, a balance of weight training and cardio. Second, joyful movement. At Noom, we believe that the best exercise is what you love to do and can keep doing. So read on for the details.

Week 1: Getting started

Like we said, expect each workout to take 30 minutes or less. 

If a 30-minute weight loss program sounds too good to be true, don’t worry—it’s the perfect amount of time. The World Health Organization recommends 150-300 minutes of moderate-intensity activity per week, which boils down to less than 30 minutes per day.

Use week 1 to start slow and get familiar with each exercise. Begin by going through these movements with no weights, so you can focus on proper form. Feel free to add light dumbbells (five pounds or less) once you’ve got the movements down.

Sunday

Exercise type: Weight training

Total time: 30 minutes (complete the full set of exercises twice)

Exercise	Weight	Reps or Seconds
Superman	Body weight only	10 seconds
Plank	Body weight only	15 seconds
Donkey kick	Body weight only	12 reps per side
Clamshell	Body weight only	12 reps per side
Bicycle crunch	Body weight only	12 reps per side
Dumbbell row	Body weight only	12–15 reps
Squat to overhead press	Body weight only	12–15 reps

Monday

Exercise type: Steady-state cardio

Total time: 30 minutes

Choose any cardio workout that’s joyful for you, like walking, tennis, or swimming. Bonus points if you recruit your friends for a social workout!

Tuesday

Exercise type: Rest (or active recovery)

Kick back and relax. Go for a short walk or do some light stretching if you feel up for it.

Wednesday

Exercise type: Weight training

Total time: 30 minutes (complete the full set of exercises twice)

Exercise	Weight	Reps or Seconds
Bent-knee push-up	Body weight only	5–10 reps
Tricep dip	Body weight only	12–15 reps
Seated overhead press	Body weight only	12–15 reps
Dumbbell bench press	Body weight only	12–15 reps
Seated biceps curl	Body weight only	12 reps per side
Dumbbell front raise	Body weight only	12–15 reps
Dumbbell lateral raise	Body weight only	12–15 reps

Thursday

Exercise type: Weight training

Total time: 30 minutes (complete the full set of exercises twice)

Exercise	Weight	Reps or Seconds
Goblet squat	Body weight only	12–15 reps
Lunge	Body weight only	12 reps per side
Deadlift	Body weight only	12–15 reps
Standing calf raise	Body weight only	12–15 reps
Glute bridge	Body weight only	12–15 reps
Step up with leg lift	Body weight only	12 reps per side

Friday

Exercise type: Rest (or active recovery)

Kick back and relax. Go for a short walk or do some light stretching if you feel up for it.

Saturday

Exercise type: High-intensity interval training (HIIT) full-body workout

Total time: 20-25 minutes (complete the full set of exercises twice)

Exercise	Weight	Reps or Seconds
Ice skater	Body weight only	30 seconds of reps followed by 60 seconds of rest
Butt kicks	Body weight only	30 seconds of reps followed by 60 seconds of rest
Step up with leg lift	Body weight only	30 seconds of reps followed by 60 seconds of rest
Jumping jacks	Body weight only	30 seconds of reps followed by 60 seconds of rest
Curtsy lunge	Body weight only	30 seconds of reps followed by 60 seconds of rest
Bicycle crunch	Body weight only	30 seconds of reps followed by 60 seconds of rest
Pilates pulses (with feet on the floor)	Body weight only	30 seconds of reps followed by 60 seconds of rest
Plank up	Body weight only	30 seconds of reps followed by 60 seconds of rest
Mountain climber with a twist	Body weight only	30 seconds of reps followed by 60 seconds of rest

Quick tips for week 1: 

• Start with a positive mindset. Adding movement to your routine can feel overwhelming at first, but it’s much easier when you remember why you want to lose weight. (At Noom, we call this your “Ultimate Why.”)
• Warm up and cool down for five minutes each. Start each exercise session with five minutes of a light cardio to boost your heart rate, like a brisk walk or a few jumping jacks. Finish your workouts with some light, feel-good stretches.
• Fuel your body for workouts. If we don’t take in enough calories, we risk having workouts that leave us feeling zapped for energy. 

If you want to lose weight, prioritize healthy eating. According to one study, working out can help you lose a modest amount of weight, but it’s challenging to lose weight with exercise alone. Not sure what to eat? Check out our best foods for weight loss to get started.

Week 2: Add dumbbells

During week 2, you’ll follow the same workout plan, but add light dumbbells (five pounds or less) or a kettlebell (five to 10 pounds) to your weight training exercises where indicated. 

Sunday

Exercise type: Weight training

Total time: 30 minutes (complete the full set of exercises twice)

Exercise	Weight	Reps or Seconds
Superman	Body weight only	10 seconds
Plank	Body weight only	15 seconds
Donkey kick	Body weight only or light dumbbells behind the knee	12 reps per side
Clamshell	Body weight only	12 reps per side
Bicycle crunch	Body weight only	12 reps per side
Dumbbell row	Light dumbbells	12–15 reps
Squat to overhead press	Light dumbbells	12–15 reps

Monday

Exercise type: Steady-state cardio

Total time: 30 minutes

Choose any cardio workout that’s joyful for you, like walking, tennis, or swimming. Bonus points if you recruit your friends for a social workout!

Tuesday

Exercise type: Rest (or active recovery)

Kick back and relax. Go for a short walk or do some light stretching if you feel up for it.

Wednesday

Exercise type: Weight training

Total time: 30 minutes (complete the full set of exercises twice)

Exercise	Weight	Reps or Seconds
Bent-knee push-up	Body weight only	5–10 reps
Tricep dip	Body weight only	12–15 reps
Seated overhead press	Light dumbbells	12–15 reps
Dumbbell bench press	Light dumbbells	12–15 reps
Seated biceps curl	Light dumbbells	12 reps per side
Dumbbell front raise	Light dumbbells	12–15 reps
Dumbbell lateral raise	Light dumbbells	12–15 reps

Thursday

Exercise type: Weight training

Total time: 30 minutes (complete the full set of exercises twice)

Exercise	Weight	Reps or Seconds
Goblet squat	Light dumbbells or kettlebell	12–15 reps
Lunge	Light dumbbells	12 reps per side
Deadlift	Light dumbbells	12–15 reps
Standing calf raise	Light dumbbells	12–15 reps
Glute bridge	Body weight only	12–15 reps
Step up with leg lift	Light dumbbells	12 reps per side

Friday

Exercise type: Rest (or active recovery)

Kick back and relax. Go for a short walk or do some light stretching if you feel up for it.

Saturday

Exercise type: High-intensity interval training (HIIT) full-body workout

Total time: 20-25 minutes (complete the full set of exercises twice)

Exercise	Weight	Reps or Seconds
Ice skater	Body weight only	30 seconds of reps followed by 60 seconds of rest
Butt kicks	Body weight only	30 seconds of reps followed by 60 seconds of rest
Step up with leg lift	Body weight only	30 seconds of reps followed by 60 seconds of rest
Jumping jacks	Body weight only	30 seconds of reps followed by 60 seconds of rest
Curtsy lunge	Body weight only	30 seconds of reps followed by 60 seconds of rest
Bicycle crunch	Body weight only	30 seconds of reps followed by 60 seconds of rest
Pilates pulses (with feet on the floor)	Body weight only	30 seconds of reps followed by 60 seconds of rest
Plank up	Body weight only	30 seconds of reps followed by 60 seconds of rest
Mountain climber with a twist	Body weight only	30 seconds of reps followed by 60 seconds of rest

Quick tips for week 2:

• Figure out your ideal number of reps. You’ll know you’ve hit your target number of reps when you feel like you can still do one to two more with good form. 
• Not sure how hard to push yourself? Try singing. To figure out your level of effort, try singing along to your workout music. If you can belt out a song you’re listening to, that’s a good sign to step up the intensity a notch. 

Don’t skip rest days. It might seem counterintuitive to take days off when you want to keep moving, but rest days are non-negotiable—give your body the time it needs to recover.

Week 3: Stick with it

Week 3 will be the same as week 2, which allows your body time to adjust to your new movement routine. 

One thing you might notice is that you actually really like this routine. That’s good news. Keep up the good work!

Sunday

Exercise type: Weight training

Total time: 30 minutes (complete the full set of exercises twice)

Exercise	Weight	Reps or Seconds
Superman	Body weight only	10 seconds
Plank	Body weight only	15 seconds
Donkey kick	Body weight only or light dumbbells behind the knee	12 reps per side
Clamshell	Body weight only	12 reps per side
Bicycle crunch	Body weight only	12 reps per side
Dumbbell row	Light dumbbells	12–15 reps
Squat to overhead press	Light dumbbells	12–15 reps

Monday

Exercise type: Steady-state cardio

Total time: 30 minutes

Choose any cardio workout that’s joyful for you, like walking, tennis, or swimming. Bonus points if you recruit your friends for a social workout!

Tuesday

Exercise type: Rest (or active recovery)

Kick back and relax. Go for a short walk or do some light stretching if you feel up for it.

Wednesday

Exercise type: Weight training

Total time: 30 minutes (complete the full set of exercises twice)

Exercise	Weight	Reps or Seconds
Bent-knee push-up	Body weight only	5–10 reps
Tricep dip	Body weight only	12–15 reps
Seated overhead press	Light dumbbells	12–15 reps
Dumbbell bench press	Light dumbbells	12–15 reps
Seated biceps curl	Light dumbbells	12 reps per side
Dumbbell front raise	Light dumbbells	12–15 reps
Dumbbell lateral raise	Light dumbbells	12–15 reps

Thursday

Exercise type: Weight training

Total time: 30 minutes (complete the full set of exercises twice)

Exercise	Weight	Reps or Seconds
Goblet squat	Light dumbbells or kettlebell	12–15 reps
Lunge	Light dumbbells	12 reps per side
Deadlift	Light dumbbells	12–15 reps
Standing calf raise	Light dumbbells	12–15 reps
Glute bridge	Body weight only	12–15 reps
Step up with leg lift	Light dumbbells	12 reps per side

Friday

Exercise type: Rest (or active recovery)

Kick back and relax. Go for a short walk or do some light stretching if you feel up for it.

Saturday

Exercise type: High-intensity interval training (HIIT) full-body workout

Total time: 20-25 minutes (complete the full set of exercises twice)

Exercise	Weight	Reps or Seconds
Ice skater	Body weight only	30 seconds of reps followed by 60 seconds of rest
Butt kicks	Body weight only	30 seconds of reps followed by 60 seconds of rest
Step up with leg lift	Body weight only	30 seconds of reps followed by 60 seconds of rest
Jumping jacks	Body weight only	30 seconds of reps followed by 60 seconds of rest
Curtsy lunge	Body weight only	30 seconds of reps followed by 60 seconds of rest
Bicycle crunch	Body weight only	30 seconds of reps followed by 60 seconds of rest
Pilates pulses (with feet on the floor)	Body weight only	30 seconds of reps followed by 60 seconds of rest
Plank up	Body weight only	30 seconds of reps followed by 60 seconds of rest
Mountain climber with a twist	Body weight only	30 seconds of reps followed by 60 seconds of rest

Quick tips for week 3:

• Stay hydrated with the body weight rule. To find out how much water you should drink, take your body weight, in pounds, and divide it by two. This is your ideal number of ounces of water on exercise days.
• If something feels wrong, stop. While it’s great to try exercises that challenge you, you should still feel like you can safely complete the exercise. There’s a difference between “feeling the burn” (or feeling fatigued) and feeling actual pain—if something is painful or doesn’t seem right, stop and talk to your doctor. 

Make exercise joyful by involving your social circle. Challenge yourself to work out with friends or family once per week and catch up on your progress.

Week 4: Evaluate and adjust

Week 4 is an opportunity to check in with how you feel.

Are you having fun? Is it joyful? If so, great, keep going. You may even want to add more weight or intensity to your exercises. 

If you feel like you need a challenge, a good rule of thumb is to increase your weights (by no more than 10%) every two to three weeks. But always maintain good form.

Not having fun? Remember the reason why you want to lose weight. Also, perhaps it’s time to make your workouts more fun by adding in friends, or by substituting exercises that you enjoy for ones you don’t.

Sunday

Exercise type: Weight training

Total time: 30 minutes (complete the full set of exercises twice)

Exercise	Weight	Reps or Seconds
Superman	Body weight only	10 seconds
Plank	Body weight only	20 seconds
Donkey kick	Body weight only or light dumbbells behind the knee	12 reps per side
Clamshell	Body weight only	12 reps per side
Bicycle crunch	Body weight only	12 reps per side
Dumbbell row	Dumbbells	8–15 reps (12–15 reps, or 8–10 with increased weight)
Squat to overhead press	Dumbbells	8–15 reps (12–15 reps, or 8–10 with increased weight)

Monday

Exercise type: Steady-state cardio

Total time: 30 minutes

Choose any cardio workout that’s joyful for you, like walking, tennis, or swimming. Bonus points if you recruit your friends for a social workout!

Tuesday

Exercise type: Rest (or active recovery)

Kick back and relax. Go for a short walk or do some light stretching if you feel up for it.

Wednesday

Exercise type: Weight training

Total time: 30 minutes (complete the full set of exercises twice)

Exercise	Weight	Reps or Seconds
Bent-knee push-up	Body weight only	5–10 reps
Tricep dip	Body weight only	12–15 reps
Seated overhead press	Dumbbells	8–15 reps (12–15 reps, or 8–10 with increased weight)
Dumbbell bench press	Dumbbells	8–15 reps (12–15 reps, or 8–10 with increased weight)
Seated biceps curl	Dumbbells	8–12 reps per side (8–10 reps for increased weight, 12 reps otherwise)
Dumbbell front raise	Dumbbells	8–15 reps (12–15 reps, or 8–10 with increased weight)
Dumbbell lateral raise	Dumbbells	8–15 reps (12–15 reps, or 8–10 with increased weight)

Thursday

Exercise type: Weight training

Total time: 30 minutes (complete the full set of exercises twice)

Exercise	Weight	Reps or Seconds
Goblet squat	Dumbbells or kettlebell	8–15 reps (12–15 reps, or 8–10 with increased weight)
Lunge	Dumbbells	8–12 reps per side (8–10 reps for increased weight, 12 reps otherwise)
Deadlift	Dumbbells	8–15 reps (12–15 reps, or 8–10 with increased weight)
Standing calf raise	Dumbbells	8–15 reps (12–15 reps, or 8–10 with increased weight)
Glute bridge	Body weight only	12–15 reps
Step up with leg lift	Dumbbells	8–12 reps per side (8–10 reps for increased weight, 12 reps otherwise)

Friday

Exercise type: Rest (or active recovery)

Kick back and relax. Go for a short walk or do some light stretching if you feel up for it.

Saturday

Exercise type: High-intensity interval training (HIIT) full-body workout

Total time: 20-25 minutes (complete the full set of exercises twice)

Exercise	Weight	Reps or Seconds
Ice skater	Body weight only	30 seconds of reps followed by 45 seconds of rest
Butt kicks	Body weight only	30 seconds of reps followed by 45 seconds of rest
Step up with leg lift	Body weight only	30 seconds of reps followed by 45 seconds of rest
Jumping jacks	Body weight only	30 seconds of reps followed by 45 seconds of rest
Curtsy lunge	Body weight only	30 seconds of reps followed by 45 seconds of rest
Bicycle crunch	Body weight only	30 seconds of reps followed by 45 seconds of rest
Pilates pulses (with feet on the floor)	Body weight only	30 seconds of reps followed by 45 seconds of rest
Plank up	Body weight only	30 seconds of reps followed by 45 seconds of rest
Mountain climber with a twist	Body weight only	30 seconds of reps followed by 45 seconds of rest

Quick tips for week 4:

• Stay motivated by tracking your progress. Once you’ve started your plan, a great way to stay motivated is to log your exercise. A program like Noom Weight can help you log your sweat sessions and see how far you’ve come over time. 
• Don’t forget to treat yourself. Remember to reward yourself from time to time, especially when you cross health milestones like four weeks of working out. Whether that reward is a celebratory glass of wine or a new pair of shoes, pick something you feel excited about.

Make your workout plan work for you

You’ve made it to the end of the four-week weight loss work out plan. Congratulations!

The key to sticking with a weight loss plan is making it sustainable for you and your weight loss goals. As we mentioned, that means joyful movement.

Don’t be afraid to try different exercises, or switch up your schedule when you need a break. These small adjustments can help you stay excited about breaking a sweat in the long run.  

Exercise logging is just one part of the Noom program. Learn how exercise logging works at Noom.