A Workout Without Weights
Or Equipment

Here's how to do a short, fat-burning workout without weights. In fact, you don't need any equipment at all.

This is great when you're short on time or when you don't have any equipment ready. It's perfect for when you're travelling and you don't want to miss your workout.

The workout will take 15 to 25 minutes of your time, depending on how long you warm up and cool down. You'll need some kind of timer, though. You can probably use your mobile phone for this, since most handsets have a timer or countdown feature installed.

Here's the exercise plan.

Forward Lunges

Jumping Rope (or as we say in the UK, skipping - just pretend you've got an actual rope and move your arms)

Push Ups for 20 repetitions or as many as you can manage

Step Ups

Plank Exercise


  • Do all exercises (except push ups) for 1 minute.
  • Do them as fast as possible without compromising the form.
  • Move from exercise to exercise without rest.
  • Do the workout 2 rounds.
  • Rest 1 minute between rounds if needed.
  • If you're a complete beginner, you might find that 1 minute per exercise is too hard. In that case, start with 30 seconds or even less if necessary and build up from there.

If you need to make this exercise harder, here are some suggestions to make each exercise more challenging.

Forward Lunges

  • Do it with only one leg on the floor. That is, once you bring your front leg back after lunging, don't let it touch the floor and move it straight in front and lunge again.
  • For more ways to make this exercise more challenging, see the Ways To Make It Harder section on the forward lunges page.

Jumping Rope

  • Jump higher, or
  • Jump faster, or
  • Jump with only one foot. And switch legs when you do the next round.

Push Ups

  • Just increase the repetitions.

Step Ups

  • Increase the height of the steps you're using. and/or
  • Just do it with only one leg instead of alternating legs. Then switch sides when you do the next round. and/or
  • If that's not enough, wear a heavy backpack.


  • Increase the time you hold. and/or
  • Keep alternating one arm and one leg all the time you're holding the plank.
  • You'll see more options on the plank exercise page in the Ways To Make It Harder section.

You can do this workout as and when you need it. Or you can do it as a supplement to your weight training program to speed up your fat burning process. Either way, I hope you have enjoyed this workout without weights or equipment.

Good luck!

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