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Lose Weight With These 8 No-Equipment Exercises.

Updated: Jan 6, 2021

Sometimes it can be tough to get started when it comes to losing weight, especially if you don't have access to a gym or workout equipment at home.

According to Popsugar Fitness, ACE-certified trainer Jennifer Nagel recommends full-body and compound exercises if you're looking to lose weight without any equipment.

Compound exercises are exercises that work multiple muscle groups at the same time. For example, a squat is a compound exercise that works the quadriceps, glutes, and calves. You can also do compound exercises that combine two exercises into one move to target even more muscles (for example, a lunge with a bicep curl).

With more muscle engagement comes more calorie burn, because you use more energy when you're working more muscles. Also, the more lean muscle you build, the more calories you burn at rest.

Although lifting weights is typically the recommendation for building muscle, you can also increase your muscle through bodyweight exercises like the ones ahead.

You should aim to work out three to five days a week. Within each workout, try to complete high reps and sets of each exercise; three to five sets of 15 to 20 reps per exercise is a good goal.

You can reach your weight loss goals when doing the following workouts consistently

while pairing it with a healthy diet.

Bear Crawl

Image Source: POPSUGAR Photography

The bear crawl is a resistance move that works your whole body.

You'll hit your shoulders, chest, upper arms, back, core, and legs. You can do them front to back and side to side.

  • Starting on all fours on a yoga mat, ensure that your knees are below your hips and your hands are below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back. Tuck your toes and lift your knees off the mat, resting on the balls of your feet. This is your starting position.

  • Take a small step forward with your left foot and your right hand at the same time, ensuring that you keep your abdominals engaged to help minimize torso movement and so your torso remains parallel to the ground.

  • Take a small step forward with your right foot and your left hand at the same time, once again, ensuring that you keep your abdominals engaged to help minimize torso movement and so your torso remains parallel to the ground.

  • Reverse the move, taking a small step backward by moving your left foot and hand simultaneously. Do the same with your right foot and hand to return to the starting position. This counts as one rep.

Basic Push-Up

Image Source: POPSUGAR Photography

Push-ups work your chest, shoulders, triceps, and core.

  • Start in a plank position with your arms and legs straight, shoulders above your wrists.

  • Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.

  • To modify, do this exercise with your knees on the floor.

Squat Jump

Image Source: POPSUGAR Photography

The squat jump works your entire lower body, core, stability, coordination, balance, and cardio.

  • Start in a squat with your arms by your sides. Your knees should be over your ankles, your back straight, and your core engaged.

  • Swing your arms to the ceiling and jump straight up, pushing off the balls of your feet, and engaging your core.

  • Land quietly as you return to the squat position. This completes one rep.

Basic Squat

Image Source: POPSUGAR Photography

Squats are a great way to engage your lower body and they also help to strengthen your lower body and core.

  • Stand with your feet shoulder-width apart, feet parallel. Keep your elbows at your side and arms bent for balance.

  • Bend your knees, lowering your hips into a squat. Bring your thighs parallel with the floor if you can, keeping weight back in your heels.

  • Push through your heels to rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.

  • This counts as one rep.


Burpees are a MUST if you're trying to lose weight.

The fast-paced movement will get your heart rate up and help you to burn more calories during your session.

  • Lower into a crouching squat with your hands on the floor.

  • Jump your feet back into a plank position, engaging your core and landing lightly.

  • Do one basic push-up, bending the elbows, and then straightening back to plank.

  • Jump the feet forward to the hands, once again engaging your core and aiming to land quietly. Come into a squat.

  • Do an explosive jump straight up, pushing off the balls of your feet, swinging your arms up, and getting as much height as you can.

  • Land softly to complete one rep.


Image Source: POPSUGAR Photography

This move is going to hit several muscle groups at once; your arms, core, legs, and glutes.

  • Begin in a plank position with your shoulders over your wrists and feet hip-width apart.

  • Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor. Engage your core as you jump and land softly.

  • Jump your feet back to a plank. This counts as one rep.

High Knees

Image Source: POPSUGAR Photography

This cardio exercise will help you improve your heart health and coordination while burning calories.

  • Stand up straight and place your feet about hip-width apart.

  • Place your hand's palms down facing the floor, hovering just above your belly button.

  • Quickly drive your right knee up to meet your right hand. Bring the same leg back to the ground.

  • Immediately repeat on the left leg, bringing the left knee up to meet your left hand. This completes one rep.

  • Alternate legs in a hopping motion, staying on the balls of your feet the entire time.

  • Make sure you are engaging your abdominal muscles as each knee comes up to meet the hand.


Image Source: POPSUGAR Photography

Lunges hit major major muscle groups all around the body including your glutes, hamstrings, quads, back muscles, and abs.

  • Start standing, with your feet hip-distance apart.

  • Keeping your core engaged and your torso upright, step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle; you should be able to see your front toes. Your back knee should hover just above the floor and your weight should be in your front heel.

  • Press your front heel into the floor as you push back up to the starting position. This counts as one rep.

Learn How Exercise Boosts Your Brain.

Please know that exercise is only part of the process.

Let's not forget that sleep and nutrition also will play a big part in the weight loss journey.

Eating nutritious foods, like protein-rich items and vegetables are important in order to see any results.

Also, in order to keep the muscles flexible, strong, and healthy, you should stretch daily.

Check out PNF Stretching Techniques. Learn more!

If you're a beginner, check out these 12 Fitness Tips For Beginners.

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Check out these amazing weight loss transformations: Incredible Weight Loss Transformation.

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Want to see what celebrities are doing to keep in shape?

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Are you looking for natural ways to keep your body healthy? Check out The Best Natural Ways to Keep Your Body Healthy.


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