The Workout Without Weights for Fatloss, Strength, and Endurance

The workout without weights is a great way to burn fat, build endurance, and full body strength in under 30 minutes. There are 3 workout options. Be sure to choose the one that fits your fitness level.

Workout Option 1: Start with the first five exercises as a warmup. Perform each for 30 seconds or 8-10 reps. Continue with the next 8 exercises and perform each for 12-15 reps or 45-50 seconds with little to no rest between exercises. After one round rest for 60 seconds and repeat one more time. Finish up with 2 min. of the last two flexibility exercises.

Workout Option 2: Start with the first five exercises as a warmup. Perform each for 30 seconds or 8-10 reps and repeat one more time. Continue with the next 4 exercises and perform each for 8-10 reps with no rest between exercises then repeat two more times. Do the same with the following 4 exercises. Finish up with 2 min. of the last 2 flexibility exercises.

Workout Option 3: Start with the first five exercises as a warmup. Perform each for 30 seconds or 8-10 reps and repeat one more time. Continue with the next 8 exercises using a 20/10 work to rest ratio. Perform 20 seconds of one exercise rest for 10 sec. then 20 sec. of the next exercise then rest for 10 sec. and so on until you've completed all 8 exercises then repeat the entire circuit 5 more times. Finish up with 2 min. of the last 2 flexibility exercises.


Exercise
High Knee Drill
1. Stand at foot of agility ladder or just stand in place.
2. Drive knee up towards chest and place that foot in first square or back on the ground.
Drive other knee up and land in next square and so on down the ladder in a moderate to fast jog with minimal ground contact time.

Workout without Weights Tip:
Stay light on your feet and put hands out so knees tap hands.
Sets Reps Weight/
Resistance
 
Large Arm Circles
1. Stand straight with your arms out to your sides.
2. Start swinging your arms in a large circles going forward and then back.
3. Repeat for the recommended time and then repeat in the other direction.

Workout without Weights Tip:
Do 15 seconds of forward circles then 15 seconds of backward circles.
Sets Reps Weight/
Resistance
 
Jumping Jacks
Start with your legs side by side and your arms by your side.
In one motion jump and spread your legs out to the side while your arms raise out and up over your head.
Land in this position and then return to the starting position and repeat.


Workout without Weights Tip:
Stay light on your feet, keep arms straight, try breathing in as arms come up and out as arms go down to oxygenate your body faster.
Sets Reps Weight/
Resistance
 
Ear Tuck
1. Start by standing with your feet shoulder width apart and standing tall.
2. Tilt your head to the side until full range of motion is reached. Think of touching your ear to your shoulder.
3. Keep your head straight and facing forward.
4. Alternate with the other side and return to the starting position and repeat for the desired repetitions.

Workout without Weights Tip:
Take this at your own pace and work within your range of motion.
Sets Reps Weight/
Resistance
 
Stationary Bodyweight Lunge
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.
3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4) Return to start position. Alternate or switch to other leg after prescribed reps.
5) Remember to keep head back, and hips squared and in a neutral position throughout movement.


Workout without Weights Tip:
Reach hands up towards ceiling as you come out of the lunge.
Sets Reps Weight/
Resistance
 
Mountain Climbers
1. Start by getting on your hands and feet in a prone position.
2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth.
3. Repeat this movement for the required number of seconds.

Workout without Weights Tip:
You can slow it down if you need to or speed up if you want more intensity.
Sets Reps Weight/
Resistance
 
Box Drill with Rings
1. Stand with feet slightly wider than hip-width apart with your body facing the first ring.
2. Hop forward using both feet and land in first ring.
3. Now hop to the left and land in the ring to the side. Now jump backwards to land in ring behind you. Finish by jumping to your right to land in final ring.
4. Repeat according to the prescribed number of repetitions.

Workout without Weights Tip:
You can do this exercise without rings. Use a mat or cones or masking tape to mark your jump spots.
Sets Reps Weight/
Resistance
 
Pushup with rotation
1. Start by completing a normal pushup and then at the top of the second pushup pick your hand up off the ground and rotate your upper body so that your hand is above your head.
2. Proceed to complete this same movement with the other arm. Then return to a normal pushup.
3. Complete this movement for the desired number of repetitions.
4. To make this more challenging hold a dumbell in each hand while completing this movement.

Workout without Weights Tip:
Make sure you are fully rotating the entire body before going back into the pushup.
Sets Reps Weight/
Resistance
 
Forward Lunge with fit band
1) Start position: Stand with feet hip width apart. Hold onto the band at chest level. The band should be secured to a fixed object.
2) Step forward 2-3 feet and lower body forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.
3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.



Workout without Weights Tip:
Be sure there is enough tension in the band so you feel like you're being pulled forward and you have to work hard to pull back to standing.
Sets Reps Weight/
Resistance
 
Wall Sit
1. Place ball against the wall and your lower back.
2. Proceed into a squated position so that your thighs are parallel to the ground.
3. Hold this position for the required number of seconds.
4. Remember to keep your feet flat on the floor and your knees behind your toes.

Workout without Weights Tip:
Be sure low back is pressed into the wall, knees are over heels. Head and shoulders can come away from the wall.
Sets Reps Weight/
Resistance
 
Modified Pullup
1) Adjust bar at waist height on power rack. Lie on back and position body under bar so that bar is directly over chest region.
2) Start position: Grasp bar with overhand grip (palms facing forward) and shoulder width apart. Elbows should be facing forward with the backside of body off the floor Only the heels are together in contact with ground.
3) Pull body up towards bar until bar touches chest.
4) Return to start position.

Workout without Weights Tip:
Can also be done with door jungle gym.
Sets Reps Weight/
Resistance
 
Modified Explosive Pushup
1. Start by getting into a push-up position with your knees on the ground.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat.
4. Repeat for the recommended repetitions.

Workout without Weights Tip:
Sets Reps Weight/
Resistance
 
Side Plank 2
1. Begin in the plank position hips, shoulders, head all in one line. Hands underneath the shoulders and feet hip width apart, navel pulled in towards the spine, pelvic floor lifted.
2. Pick the right foot up and float it across to the outside of the left foot, keep the abdominals contracted and inhale float the right arm up towards the sky. Be sure that the left hand is underneath the left shoulder.
3. Do not allow the left hip to drop down towards the floor. Spread the fingers of the left hand and push evenly down with all four fingers and thumbs. Keep the hips and shoulders stacked on top of one and other and look up towards the sky. The right foot is back, the left foot is forward and the shoulders are relaxed down away from the ears.
4. To increase the difficulty of this pose, lift the right leg up and grab the big toe with the first two fingers of the right hand. The weight should balance to the outside of the left foot and then the left palm. Once again, keep a straight line from the left foot all the way to the left armpit. Do not allow that left hip to droop down towards the floor.


Workout without Weights Tip:
Be sure you can hold the plank with good stability before raising the leg up.
Sets Reps Weight/
Resistance
 
Back (wall stretch)
Reach out and place your hands onto a wall. Now bend forward so that your shoulders are below your hands. Shift your hips backwards yet keep your hands on the wall. Hold this position to stretch your back and shoulders.

Workout without Weights Tip:
Hold 1-2 minutes.
Sets Reps Weight/
Resistance
 
Quad Psoas Stretch
1. Start by placing one knee on the balance disc with the foot on top of the stability ball.
2. Your other leg should be bent 90 degrees at the knee with your foot flat on the floor.
3. Slowly slide your foot on the floor forward and lean with your upper body towards the floor until a comfortable but moderate stretch is felt.
4. Return to the starting position and repeat or hold for desired amount of time if you would like.
5. Repeat with the other leg.

Workout without Weights Tip:
Use chair or wall to prop up back foot. Hold for 1 minute each side.
Sets Reps Weight/
Resistance
 

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