Losing weight doesn’t always require fancy gym equipment or expensive memberships. In fact, some of the most effective workouts can be done right in the comfort of your own home, using nothing but your body weight. I recommend no-equipment workouts to my clients because they are not only convenient but also incredibly effective for burning calories and shedding those extra pounds. Here are five of the best no-equipment workouts for weight loss.
Incorporate these no-equipment workouts into your fitness routine to help you achieve your weight-loss goals without ever stepping foot in a gym. Remember to focus on proper form, intensity, and consistency for the best results.
Keep reading for the best no-equipment workouts for weight loss. And when you’re finished, don’t miss I Tried 3 Pairs of Brooks Running Shoes & One Beats the Rest by a Mile.
Workout #1: High-Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) is a powerful workout technique that involves short bursts of intense exercise followed by brief rest periods. This type of workout is excellent for burning fat and boosting metabolism.
Here’s a simple HIIT workout you can do at home. Perform each exercise consecutively with minimal rest between exercises. Repeat the circuit three to four times for a quick and effective HIIT workout.
1. Jump Squats
Stand with your feet shoulder-width apart. Lower into a squat position, keeping your chest up and your knees behind your toes. Explosively jump up as high as you can, extending your arms overhead. Land softly, and immediately lower back into a squat position. Repeat for 15 to 20 reps.
2. Mountain Climbers
Start in a plank position with your hands directly under your shoulders. Drive your right knee toward your chest, then quickly switch legs. Continue alternating legs as quickly as possible while maintaining proper plank form. Aim for 30 to 40 total reps.
3. Burpees
Begin in a standing position, then squat down and place your hands on the floor. Jump your feet back into a plank position, and perform a pushup. Jump your feet back toward your hands, then explosively jump up with arms overhead. Land softly, and immediately lower back into a squat position. Complete 10 to 15 reps.
Workout #2: Tabata
Tabata is a form of high-intensity interval training that follows a specific protocol: 20 seconds of work followed by 10 seconds of rest, repeated for a total of four minutes. It’s a quick but intense workout that can help boost your metabolism and burn fat effectively.
Here’s a Tabata workout you can try below. Repeat the circuit for a total of four minutes, alternating between each exercise. Rest for one to two minutes between rounds, and aim to complete three to four rounds in total.
1. Squat Jumps
Stand with your feet shoulder-width apart. Lower into a squat position. Explosively jump up as high as you can. Land softly, and immediately lower back into a squat position. Repeat for 20 seconds. Rest for 10 seconds.
2. Pushups
Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor. Push through your palms to return to the starting position. Repeat for 20 seconds. Rest for 10 seconds.
3. Alternating Lunges
Stand with your feet hip-width apart. Step forward with your right foot, and lower your body until your thigh is parallel to the floor. Push off your right foot to return to the starting position. Repeat on the left side. Continue alternating legs for 20 seconds. Rest for 10 seconds.
Workout #3: Circuit Training
Circuit training involves performing a series of exercises back-to-back with minimal rest in between. It’s an efficient way to target multiple muscle groups while keeping your heart rate elevated for maximum calorie burn.
Here’s a simple circuit training workout below. Complete each exercise in succession with little to no rest in between. Rest for one to two minutes after completing all three exercises, then repeat the circuit for three to four rounds.
1. Jumping Jacks
Stand with your feet together and your arms at your sides. Jump your feet out to the sides while raising your arms overhead. Return to the starting position. Repeat for 60 seconds.
2. Bodyweight Squats
Stand with your feet slightly wider than hip-width apart. Lower your body into a squat, keeping your chest up and your knees behind your toes. Push through your heels to return to the starting position. Repeat for 15 to 20 reps.
3. Planks
Start in a pushup position with your hands directly under your shoulders. Engage your core, and keep your body in a straight line from head to heels. Hold for 30 to 60 seconds.
Workout #4: Bodyweight Cardio
Bodyweight cardio exercises are excellent for burning calories and improving cardiovascular health without the need for any equipment.
Here’s a bodyweight cardio workout you can do anywhere. Repeat the circuit for a total of three to four rounds, resting for one to two minutes between rounds.
1. High Knees
Stand with your feet hip-width apart. Drive your right knee up toward your chest as high as possible. Quickly switch legs, driving your left knee up. Continue alternating legs as quickly as possible for 30 seconds.
2. Jumping Lunges
Start in a lunge position with your right leg forward and left leg back. Jump up explosively, switching legs mid-air. Land softly with your left leg forward and right leg back. Continue alternating legs for 30 seconds.
3. Mountain Climbers
Start in a plank position with your hands directly under your shoulders. Drive your right knee toward your chest, then quickly switch legs. Continue alternating legs as quickly as possible for 30 seconds.
Workout #5: Plyometrics
Plyometric exercises involve explosive movements that help improve power and athleticism while torching calories. These exercises are great for burning fat and building lean muscle.
Here’s a simple plyometric workout you can try. Complete each exercise with proper form and intensity, resting for one to two minutes between rounds. Aim to complete three to four rounds in total for an effective plyometric workout.
1. Tuck Jumps
Stand with your feet shoulder-width apart. Bend your knees, and jump explosively, bringing your knees toward your chest. Land softly, and immediately repeat for 15 to 20 reps.
2. Jump Squats
Stand with your feet shoulder-width apart. Lower into a squat position. Explosively jump up as high as you can. Land softly, and immediately lower back into a squat position. Repeat for 15 to 20 reps.
3. Lateral Bounds
Stand with your feet hip-width apart. Jump laterally to your right as far as you can. Land softly on your right foot, and immediately jump back to the left. Continue alternating sides for 10 to 12 reps per side.
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