8 Exercises To Help you Lose Weight Fast Without Equipment

You want to lose weight and tone up but don't have any equipment to hand? Don't worry, you can still get a great workout any equipment at all. an asian woman exercising at home with laptop

We've put together a list of 8 exercises that will help you lose weight and tone up fast, without the need for any equipment.

The Benefits of Not Using Equipment

Maybe you don't have the space or spare cash to fork out for a gym membership or fancy home equipment. Or maybe you just prefer to work out in the privacy of your own 4 walls.

Whatever the reason, working out without equipment has plenty of benefits.

For one thing, it's more convenient - you can do it anywhere, anytime. And secondly, it's often more effective than using weights or other gym equipment.

Think about it - when you're using equipment, you're often working one muscle group while the rest of your body is relatively inactive.

But when you're doing bodyweight exercises, your whole body has to work together to complete the move. This means that you're not just toning one area, but your whole body.

Bodyweight exercises are also great for burning fat. They tend to be high intensity and get your heart rate up, meaning you'll torch more calories in a shorter space of time.

Start Off Slow

Now, raring to go is a great starting point, however, overdo it at your peril!

Remember, you want to be able to complete all 8 exercises without feeling like you're going to croak halfway through.

If you haven't worked out in a while, or are carrying a bit of extra weight, start off slowly with 2-3 sets of each exercise - this is a great building block for increasing the number of sets as your fitness levels improve.

Ensure You Warm Up Properly

We can already hear you rolling your eyes but make sure you WARM UP PROPERLY! This is vital for any workout, but especially when you're not using any equipment.

A good warm-up will help to loosen your muscles and reduce your risk of injury.

It will also help to get you mentally prepared for your workout and get your heart rate up gradually.

Once you're feeling nice and warm, then it's time GO-time!

The Exercises

1. Burpees

Burpees is one of the most popular exercises for a reason, it works! This full-body move will help you tone your arms, legs, and core.

The exercise

To do a burpee, start standing with your feet shoulder-width apart. Lower down into a squat position with your hands on the ground in front of you.

Why is it so effective?

Burpees are so effective because they are a compound exercise. This means that they work multiple muscle groups at the same time.

There is also no need to use equipment of any sort, making them perfect for a home workout.

How to make it easier

If you are new to exercise, or if you find this move too difficult, you can modify the burpee by doing a squat thruster instead...

2. Squat Thrusts

Squat thrusts are a variation of the burpee, and are a great way to ease yourself into this move.

The exercise

To do this, start in the low squat position with your hands on the ground.

From here, stand up and raise your hands above your head before going back into the squat position. Repeat this move for 30 seconds.

Why is it so effective?

Like the regular burpee, the squat thruster is a compound exercise - it's effectiveness lies in its simplicity and the fact that it works multiple muscle groups simultaneously.

How to make it easier

If you find the squat thruster too difficult, you can make the move easier by doing a squat jump instead...

2. Jump Squats

Jump squats are another excellent way to tone your legs and get your heart rate up.

The exercise

Start by standing with your feet shoulder-width apart and your hands at your sides.

Lower down into a squat position, making sure your knees are in line with your toes.

From here, jump up into the air and land back in the squat position. Repeat this move for 30 seconds.

Why is it so effective?

Jump squats are a plyometric exercise, which means they are great for improving your power and explosiveness.

They also work your leg muscles, helping to tone and sculpt them.

How to make it easier

If you find jump squats too difficult, you can make the move easier by doing a regular squat instead...

3. Split lunge jumps

By doing split lunge jumps you'll tone your legs and improve your flexibility.

The exercise

Start by standing with your feet together and your hands at your sides.

Step forward with one leg and lower down into a lunge position, making sure your front knee is in line with your toes.

From here, jump up and switch legs in the air, landing in a lunge position with your other leg forward.

Repeat this move for 30 seconds.

Why is it so effective?

Split lunge jumps are also a plyometric exercise, which means they are great for improving your power and explosiveness.

They also work your leg muscles, helping to tone and sculpt them.

How to make it easier

If you find split lunge jumps too difficult, you can make the move easier by doing a regular lunge instead...

4. Pushups

Pushups will tone your arms and improve your upper body strength.

The exercise

Start in a high plank position with your hands shoulder-width apart and your feet hip-width apart.

Lower down into a low plank position, making sure your elbows are in line with your shoulders.

From here, push back up to the starting position. Repeat this move for 30 seconds.

Why is it so effective?

Pushups work your arms, chest, and core. They are also a great way to improve your upper body strength.

How to make it easier

If you find pushups too difficult, you can make the move easier by doing them being supported by your knees rather than feet...

5. Mountain climbers

Mountain climbers are designed to tone your arms and legs + improve your cardiovascular endurance.

The exercise

Start in a high plank position with your hands shoulder-width apart and your feet hip-width apart.

Bring one knee up towards your chest, and then quickly switch legs, bringing your other knee up.

Continue to alternate legs as fast as you can for 30 seconds.

Why is it so effective?

Mountain climbers work your arms, legs, and core and are a great compound exercise + they are a great way to improve your cardiovascular endurance.

How to make it easier

If you find mountain climbers too difficult, you can make the move easier by doing them at a slower pace...

6. Plank up-downs

If you're after improving core strength and, more specifically, tone your arms, plank up-downs could be your jam!

The exercise

Start in a high plank position with your hands shoulder-width apart and your feet hip-width apart.

Lower down one arm at a time into a low plank position, making sure your elbows are in line with your shoulders.

From here, press back up to the starting position. Repeat this move for 30 seconds.

Why is it so effective?

Up-downs are an excellent complex exercise that targets your arms, chest, and core.

They're also a fantastic method to boost upper-body strength and tone your biceps.

Up-downs are an excellent compound exercise that works your arms, chest, and core.

7. High knees

High knees are a pretty simple cardio move that will both help to tone your legs and improve your cardiovascular endurance.

The exercise

Start standing with your feet hip-width apart and your hands at your sides.

Bring one knee up towards your chest and then quickly switch legs, bringing your other knee up.

Continue to alternate legs as fast as you can for 30 seconds.

Why is it so effective?

High knees are a great straight forward cardio move - just be sure your movements are controlled and deliberate to get the most out of the exercise.

How to make it harder

If you find high knees too easy, you can make the move more challenging by increasing the speed at which you alternate your legs...

7. Bicycle Crunches

Bicycle crunches are a fantastic core-strengthening move that works not just your middle but also your extremities, ie. arms and legs.

The exercise

Start lying on your back on the ground with your knees bent and your feet off the ground. Place your hands behind your head.

Bring one knee up towards your chest while bringing the opposite elbow towards that knee.

Continue alternating sides and bring your knees as close to your chest as you can. Do this for 30 seconds.

Why is it so effective?

Bicycle crunches are an excellent exercise for toning your abs and obliques + they're also a great way to improve core strength...

8. Renegade row (10 reps each side, 20 in total)

Renegade rows are a great compound exercise that will tone your arms and legs while also improving your core strength.

The exercise

Start in a high plank position with your feet hip-width apart and your hands beneath your shoulders.

Bring one knee up towards your chest, then quickly switch legs, bringing your other knee up.

As you bring your knees up, row one dumbbell up towards your chest, keeping your elbow close to your side.

Lower the dumbbell back down to the ground and repeat on the other side.

Continue alternating sides for 30 seconds.

Why is it so effective?

Renegade rows are a great compound exercise that targets your arms, legs, and core. They're also an excellent way to improve upper-body strength.

How to make it harder

If you find renegade rows too easy, you can make the move more challenging by increasing the weight of the dumbbells you're using... or by doing them faster.

Wrapping Up:

Exercise is a great way to improve your overall health and fitness - not to mention, it's an excellent way to lose weight fast.

These 8 exercises are some of the best for helping you achieve your weight loss goals, whether you're just starting out or you've been working out for years.

Be sure to mix these exercises up so you don't get bored, and always focus on form to prevent injury.

With consistency and dedication, you'll be seeing results in no time!

So, will you give these a go? Let us know in the comments!

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