7 bodyweight exercises to lose weight quickly

Losing weight doesn’t always require expensive gym memberships or fancy equipment. Bodyweight exercises—those you can do anytime, anywhere, using just your body—can be incredibly effective in burning calories, boosting metabolism, and toning muscles. The best part? They’re simple but do not forget that they are also powerful enough to help you see results quickly. Here are 7 bodyweight exercises to start your weight loss journey.

Burpees are a full-body exercise that gets your heart racing. This dynamic move combines a squat, jump, and push-up, making it a high-intensity workout that burns calories fast. Not only do burpees torch fat, but they also improve endurance and strength.

How to do it:

Start in a standing position.
Drop into a squat and place your hands on the floor.
Kick your legs back into a plank position, perform a push-up, and then jump back into a squat.
Explode into a jump as you return to standing.

Mountain climbers are like running in a plank position. They’re great for targeting your core, shoulders, and legs while providing a cardio boost.

How to do it:

Start in a plank position with your hands under your shoulders.
Drive one knee toward your chest, then quickly switch to the other.
Keep alternating as fast as you can without losing form.

If you’re looking to sculpt your legs and burn calories, jump squats are a must. Adding the jump element to a traditional squat makes it more intense and effective for weight loss.

How to do it:

Stand with feet shoulder-width apart.
Lower into a squat, keeping your knees aligned with your toes.
Jump up explosively and land softly back into the squat position.

Push-ups might seem basic, but they’re one of the best exercises for building upper body strength while engaging your core. They also increase your heart rate when done in quick succession, aiding weight loss.
How to do it:

Start in a high plank position.
Lower your body until your chest nearly touches the floor.
Push back up, keeping your body in a straight line.

Lunges target your glutes, thighs, and calves, helping to tone your lower body while improving balance. They’re also fantastic for boosting your heart rate when done quickly.

How to do it:

Stand tall and step one foot forward.
Lower your body until both knees form a 90-degree angle.
Push back to standing and switch legs.

Plank jacks combine the core-strengthening benefits of a plank with the calorie-burning intensity of jumping jacks. This exercise is a surefire way to get your heart pumping.

How to do it:

Begin in a plank position.
Jump your feet out wide, then back together, like a jumping jack.
Keep your core tight and back straight throughout.

High knees are a simple yet highly effective cardio exercise. They’re perfect for torching calories and improving coordination.

How to do it:

Stand tall and run in place, lifting your knees as high as possible.
Swing your arms in rhythm with your legs to maximise calorie burn.