7 Best Bodyweight No equipment Workout For On-the-Go Weight Loss

At points where we get busy with life, staying fit is mostly a challenge. At such times, driving to the gym, working out for an hour or less, and then driving back home is often a discomfort; so we suspend keeping fit altogether.



However, we do not have to do so as there is effective no-equipment workout we can do on the go. In 10 minute, you get your heart racing, blood pumping, and calories torched; leaving you feeling good!

Science affirms that doing intense exercise within short periods is just as effective, or more than, as longer workouts with average efforts. 

This means that your cardiovascular fitness is challenged when you do high-intensity circuit training with your bodyweight only. When correctly done, it also gives you a fat-blasting full-body workout.

Truthfully, it is possible to do a great workout session in a limited amount of time. However, it has to be correctly done. Keep reading this article for more on the best exercises and the correct way to perform them.

The no-equipment workout in this list will boost your metabolism and increase fat loss while helping you build lean muscles.


Read Also: 10 Best Cardio Workouts at Home For Quick Weight Loss and Belly Fat Burning


Things You Should Know Before Starting

Here are things you should know before starting these best, no equipment workout moves. These tips help you to get the best from each step, even when you are on the go.

  • These workouts are effective. Each move follows a scientifically proven protocol that makes it an effective bodyweight high-intensity workout move. They can also be done in 10-20 minutes.
  • Each move challenges your whole body. While some focus on a particular body part like the upper body, core, or lower body, all of the steps target a whole-body experience.
  • It is vital to warm up to each move first. That is, start slow before progressing into a full-range movement. This prepares your body for the workout. You can do some high knees to get your heart going faster.
  • Importantly, each move should be well done correctly. While these short workouts are intended to be as intense as possible, you mustn’t burn out before the next rep.
  • Do not forget to cool down. Doing a small amount of stretching during the day is best.
  • People with health conditions such as injuries or high blood pressure should speak with a medical practitioner on what moves should be modified or avoided altogether.


7 Best Bodyweight No Equipment Workout For Quick Weight Loss

These simple no equipment workout list requires nothing but your determination to get going. Unless you are willing to switch up the challenge or have a lot of time to workout, you do not need equipment to make these moves.


1. Hip Bridges

This move isolates and strengthens your gluteal muscles and hamstring on the back of your thighs. It also improves core stability by working abdominal muscles and those on your lower back and hip. The hip bridge is also a great warm-up exercise and effective as a rehab move to improve spinal stabilization.



How To Do It:

  • Start by lying on your back with your knees bent and your arms straight beside you. Here, your feet should be at a hip-width distance apart and heels some inches away from your butt.
  • Then, push with your heels to raise your hips towards the ceiling while simultaneously squeezing your glutes. Stop raising your hips when your body is at a diagonal line from shoulders to knees.
  • Stay in this position for 2 seconds before lowering your hips to the floor.
  • This is one rep. Do three sets of 10 reps.


2. Push-Ups

This is a perfect bodyweight no equipment workout that targets your upper body. It is a foundational move in strength training that helps to build stronger arms, shoulders, chest, and abs.



How To Do It:

  • Get into a face-down position on the floor; keeping your feet together and your hands straight with palms face down on the floor. Here, your weight should be on your chest and your hands placed at shoulder-width apart and directly under your shoulders.
  • Keep your toes curled towards your head and the balls of your feet on the ground.
  • Now, bend your arms so that your torso is lowered towards the ground and stop your elbows at a 90-degree angle. Ensure your elbows are beside your body with your face turned towards the wall in front of you.
  • Also, your hips must not drop; neither should your butt be hanging in the air. Your body must be as straight as possible.
  • Inhale profoundly and push back to the top by straightening your arms. The push should be gone by recruiting your shoulders and chest to do so.
  • This is one rep. Do two sets of 10 reps.


3. Reverse Lunges

The move is a simple hip and thigh strengthening workout that targets each leg individually. This improves balance and stability. It will also sculpt your butts and legs while relieving knee and knee pain.



How To Do It:

  • Start by standing upright with your body straight and your hands at your hips.
  • Then, take a significant step to the back with your left foot.
  • Lower your hips so that your right leg is lateral to the floor and your right ankle is directly under your knee. Here, your left knee should be bent at a 90-degree angle pointed towards the floor with your left heel off the floor.
  • Go back to standing position by pushing with your right heel and bringing your left leg to the front.
  • Alternate by stepping back with your right leg and making the move.
  • This is one rep. Do two sets of 10 reps.


4. Plank

The plank move is a simple and effective workout. It works both your upper body and core at the same time with no need for equipment. The movement helps you to become stronger, leaner, and relieves aches and pain.



Note: Be sure to keep breathing while making this move. 

How To Do It:

  • Start by getting on all fours on the floor. Here, your hands should be placed directly under your shoulders at a shoulder-width distance apart. This mimics a push-up move.
  • Place your toes curled towards your head and squeeze your glutes to keep the body stabilized. Be careful not to lock your knees.
  • Now, keep your back straight, lower your eyes to a spot on the floor. This way, your head is in line with your body so that it looks like your body is a tabletop.
  • Maintain the pose for 20 seconds. The time can be increased gradually as your body gets used to the move.


5. Mountain Climber

This is an effective cardio workout that increases heart rate, boosts metabolism, and leads to increased fat burn! Although it looks easy to perform, you will realize that the effect of it is no joke. It does all of these while also targeting your upper body and abdominal core.



How To Do It:

  • Get into a traditional plank move as explained above with your hands under your shoulders and weight in your toes. Do not lock your elbows.
  • Engage your core and bring your right knee towards your chest with your toes off the ground.
  • Return the leg to the basic plank pose and switch to bringing your left knee towards your chest.
  • Keep switching legs and increase the pace until you feel as if you are running in the plank position.
  • Continue climbing in for 1 minute before taking a 10 seconds rest and running again.


6. Squats

Squats are one of the most effective exercises you can do. It is a versatile workout move that can be done anywhere you desire. It strengthens the core, sculpts legs and butts, improves posture, and increases strength and power.



How To Do It:

  • Stand tall with your head high, and your eyes on the wall in front of you with your chest held up and out.
  • Now, place your feet a bit wider than shoulder-width apart and extend your hands out in front of you or a prayer pose. This helps to maintain stability.
  • Sit down as if you are sitting in a chair with your lower back in a slight arc. Keep lowering until your thighs are parallel to the floor and your knees directly above your ankles.
  • Push your weight into your heels and keep your body engaged.
  • From here, push into your heels to raise yourself to standing position.
  • This is one rep. Do three sets of 10 reps.


7. Jumping Jacks

The jumping jack is a classic and straightforward workout move that can be done on the go. This move that reminds us of childhood fun boosts heart rate and increases calorie burn. It also improves stamina, relieves stress, and is a perfect workout move for the cardiovascular system.




How To Do It:

  • Jump off the balls of your feet and extend your legs sideways while going up and bring it in to land on the floor.
  • Be sure to keep your core engaged with your back straight and feet light. Also, be sure to move quickly.
  • Do 45 seconds and take a 15-seconds rest before going again.


  • Instead of jumping, keep stepping your legs wide and placing them together in a fast-paced manner. You may add a punch in between each move for improved cardio.





Perform these bodyweight no equipment workout moves for the next 4-6 weeks and ensure you are working on getting better at it. Aim to do one more rep with each attempt at making these moves and watch your fitness improve. The goal is to do more than you did the last time.

If you are looking for more workout ideas to utilize, you are in the right place. Check out our articles on bodyweight exercises for the lower bodyexercises to lose love handles, and yoga poses for beginners.

We also have diet tips ranging from keto to smoothies and protein shake.

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