10 Popular No-Equipment Exercises to Lose Weight

A lot of us don’t get the kind of day-to-day physical activity we actually need, and so we are physically “unfit.” “Physical activity” is described as any movement of the body that is mainly made by skeletal muscles – and requires sufficient energy to accomplish. “Physical fitness” refers to the ability of a person to do physical activities. Physical fitness can be measured by determining the power, endurance, and flexibility. Body fitness exercises at home help increase the physical ability of a person. A balanced diet also plays an important role in weight loss. There are several diet plans to lose weight and stay fit and amongst them 7-day diet plan is one of the most renowned ones.

Health Benefits of Exercises at Home

In today’s life, it seems obvious that everyone should be physically active. Regular exercise is immensely necessary if we want to live a fulfilling and healthy life into old age.

It’s medically proven that men and women who do regular physical activity have:

Up to a 36% lower risk of coronary heart disease and stroke
Up to a 52% lower risk of type 2 diabetes
Up to a 52% lower risk of colon cancer
Up to a 25% lower risk of breast cancer
A 35% lower risk of early death
Up to an 85% lower risk of osteoarthritis
Up to a 70% lower risk of hip fracture
A 35% lower risk of falls (among older adults)
Up to a 35% lower risk of depression
Up to a 35% lower risk of dementia

Best No Equipment Exercises to do at Home

We have all heard many people say they can’t work out as they don’t have enough time to go to the gym or they don’t have the proper equipments. Well, no more lame excuses! One can get a full-body workout doing bodyweight exercises—no equipment required. Push-Ups, Squats and any other moves that utilize only your weight for the resistance can be done anywhere and provide an excellent workout in a small amount of space.

Upper Body: Pike Walk/Pushup Combo

Pike Walk/Pushup Combo is an effective answer to how to lose arm fat. This push-up variation is a great cardio move that works your chest, shoulders and back. Do this exercise with the following instructions.

At first stand with your feet together and arms at your sides. Next bend over and place the fingertips or the hands on the smooth floor in front of you. Then steadily walk the hands forward into plank position and do one careful pushup. Keeping the hands in place, walk your feet up until they are as close to your hands as possible. That’s one rep.

Lower Body: Prisoner Squat

Your query about how to lose weight naturally is effectively answered with this workout. Prisoner squats are extremely good for the beginners—the hand position above the head forces a tall chest and teaches you good thoracic extension. Do this exercise with the following instructions.

At first stand straight as tall as you can with the feet spread shoulder-width apart. Place the fingers on the back of your head. Next Lower the body as far as you can by pushing the hips back and bending your knees. Pause for a few seconds, thereafter slowly push yourself back to the starting position.

Lower Body: Bodyweight Lunge

The best exercise for weight loss should include Bodyweight Lunge. Lunges are immensely good for the lower body—like calves and glutes -and they can help correct imbalances. Naturally we all have one stronger side, and lunges can help fix that as one leg is doing the work at one time. Do this exercise with the following instructions.

At first stand with the arms by your sides, gently cross the arms in front of your chest or place the hands on your hips or behind the ears. Step forward with the right leg and gradually lower the body until the front knee is bent at least 90 degrees. Pause for a few seconds, thereafter push yourself to the beginning position as quickly as you can. Complete the instructed number of repetitions with the right leg, thereafter do the same number with your left leg.

Lower Body: Lying Gluteal Bridge

It is an effective exercise on how to lose weight at home. This exercise works the core, glutes and lower back. Do this exercise with the following instructions.

At first lie on your back with the knees properly bent and the feet flat on a smooth floor. Place your arms gently at your sides, palms facing down. Next Squeeze the glutes and gradually raise your butt off the smooth floor until the body forms a straight line from the knees to the shoulders. Hold this position for 4 to 6 seconds; thereafter gradually lower yourself to the floor. That’s one rep.

Lower Body: Bodyweight Jump Squat

The best exercises to lose fat arms should include “Bodyweight Jump Squat”. Jump squats are one of the most popular plyometric exercises that get your heart rate up. Do this exercise with the following instructions.

At first Place the fingers on the back of your head and slowly pull your elbows back so that they are in a parallel line with your body. Next dip your knees in preparation to leap. Thereafter explosively jump as high as you can. When you land, immediately squat down and thereafter jump again.

Lower Body: Lunge Jumps

The best fat burning exercises should include lunge jumps. Even without weights, lunges help the body burn fat, and you will feel some lactic burn in the legs. Do this exercise with the following instructions.

At first stand with your feet together, elbows bent 90 degrees. Lunge forward with the right foot. Next Jump straight up as you thrust the arms forward, elbows still bent. Gently switch legs in midair, like a scissor. Thereafter, land in a lunge with your left leg forward. Repeat it, switching legs again. That’s one rep.

Lower Body: Iso-Explosive Bodyweight Jump Squat

The best fitness exercises should include “Iso-Explosive Bodyweight Jump Squat”. Even for conditioned athletes, jumping exercises are immensely good as you can get a high-intensity workout no matter what level you are. Do this exercise with the following instructions.

At first place the fingers on the back of your head and pull the elbows back so that they are in a parallel line with your body. Slowly Push the hips back, bend the knees, and lower until the upper thighs are parallel to the floor. Then Pause for 6 seconds in the down position. After a pause, jump as high as you can. Thereafter, land and reset.

Lower Body: Walking Spiderman

The best abs exercises at home must include walking Spiderman. This lower body move enhances overall flexibility and helps develop hip flexion that allows you to work the glutes more efficiently. Do this exercise with the following instructions.

Lunge forward with the left leg until the left thigh is parallel to the floor. For stability, slowly lean forward and place your right hand on the floor in a parallel line with your left foot. With the left hand, grab your right arm just above the elbow; place the left elbow just below your left knee. Squeeze the glutes, step your right leg forward, and return to standing. Repeat the same on the other side. That’s one rep.

Lower Body: Glute Bridge with Leg Raise

The best fitness exercises at home should include “Glute Bridge with Leg Raise”. Single-side exercises like this help correct many muscle imbalances. While this move targets the glutes, you use your core to stabilize the body and keep both hips lifted. Do this exercise with the following instructions.

At first lie on your back with the knees bent, feet flat on the floor. Raise the hips so your lower back is off the floor. Thereafter holding this bridge position, straighten the right leg and slowly move it up as far as possible. (Don’t let the hips drop.) Gradually bring the leg back down, lower your foot to its beginning position, and slowly lower the hips to the floor. Repeat with your left leg.

Lower Body: Bodyweight Split Jump

The best home workouts should include “Bodyweight Split Jump”. It is one of the most well-known forms of plyometric exercise that enhances muscular power, endurance, and speed. Do this exercise with the following instructions.

At first from a standing position gradually lower the body into a split squat. Quickly switch directions and jump with sufficient force to propel both feet off the floor. While in the air, scissor-kick the legs, so you land with the opposite leg forward. Repeat the same, alternating back and forth with every repetition.

But before you hit off with these exercises, be very careful about injuries and therefore, it is important to get a good pair of shoes. Start off with these fat burning exercises at home and lose weight gradually in a healthy way.

10 Best Equipment-Free Workouts to Lose Weight at Home – PDF

34 Comments

Minati

May 4, 2015 - 12:43 pm

Dear Mam,
my age is 24 and my weight is 67 kgs. I don’t eat oily food or fast food.I eat lots of veggies and fruits daily. Still am gaining weight .

please suggest.

Regards,
- Bipasha Mukherjee
  
  May 4, 2015 - 3:49 pm
  
  Then you need to workout along with your diet.
- Bharti jaiswal
  
  May 3, 2016 - 7:55 am
  
  Hi minati,
  Look you can gain weight by eating anykind of food if you don’t exercise .. You should exercise daily , hope this helps you out…😊
Advvaishali Mulikar

May 15, 2015 - 12:14 am

Dear
Mam
my age is 39 yrs.aftr delivary my weight is 60 kg plz suggest maintain 50 kg weight.
- Bipasha Mukherjee
  
  May 15, 2015 - 7:08 pm
  
  YOu can try some light yoga and walking for 30 minutes after consulting your doctor.
vanitha

June 28, 2015 - 11:45 am

hi mam, my age is 19 and my weight is 43 and my thighs are little bit fatty and how to reduce my weight??
- Bipasha Mukherjee
  
  June 29, 2015 - 10:53 am
  
  You can do exercises like lunges, jumping jacks, squats, glute bridges, sumo squats to tone your thighs.
k.yasmeen taj

June 29, 2015 - 9:58 am

Hi mam, my age is 25 and i hv 72 kg cn u pls suggest me how to lose weight and wat should i prefer in my diet and workout
- Bipasha Mukherjee
  
  June 29, 2015 - 11:33 am
  
  You can follow the 1200 cal diet plan along with 1 hour of exercise daily. You can go for brisk walking, cycling or swimming, or opt for skipping, spot jogging, jumping jacks, lunges, planks, squats, standing and seated forward bend and crunches.
nhaga rani

September 26, 2015 - 9:23 am

hi mam, my age is 19 and my weight is 72. so what can do at home to lose weight
- Bipasha Mukherjee
  
  September 26, 2015 - 10:35 am
  
  You can do exercises like jumping jacks, spot jogging, lunges, squats, planks, etc to promote weight loss.
Madhumita seal

September 27, 2015 - 9:19 am

Hello mam My age is 22 and weight is 68 kgs. My height is 4’11”. I need to loose weight as I have PCOS too. What diet and workout should I follow?
- Bipasha Mukherjee
  
  September 28, 2015 - 9:45 am
  
  I think you should consult a dietician and get a planned customized diet that deal with your health issue and also promotes weight loss.
henna

October 1, 2015 - 9:44 am

Hi mam…
My weight is 70 and height is 157 and age is 15 .hw to lose my weight pz give me a suggestion
- Bipasha Mukherjee
  
  October 1, 2015 - 10:44 am
  
  Start exercising, do what ever catches your fancy dancing, skipping rope, cycling, swimming, aerobics, yoga, jogging.
ishu

October 1, 2015 - 11:04 am

Hi mam ma hight is 157 ,weight 65 and age is 16 i wnt 2 loss ma weight fast .i hve a belly stomach .tell me sme exercise plz i wnt to lose my weight fast
- Bipasha Mukherjee
  
  October 3, 2015 - 11:48 am
  
  You can do spot jogging and jumping jacks along with crunches and standing and seated forward bends and side bends.
Ashu

October 2, 2015 - 8:30 am

hi,

i am doing following exercises

dumbbells 15 min
bicycle 30 min(5 mph)
rope jumping 10 min(600 times)

my age 20,height 5’5″,weight 68 kg

i am losing how much calorie approx. in the day?
- Bipasha Mukherjee
  
  October 3, 2015 - 10:38 am
  
  Well, it depends on the intensity and difficulty level of the workouts.
suhana

October 11, 2015 - 10:33 pm

Hi mam am 24years old.. weight 75 height 165.. pls suggest me a weight losing tips and diet plan pls..
- Bipasha Mukherjee
  
  October 12, 2015 - 10:50 am
  
  You can follow the 1200 cal diet plan along with brisk walking for 30 mins every day.
meeti

November 18, 2015 - 10:42 am

i have tried many exercise but no effect.what should i do???
Shraddha

December 4, 2015 - 12:22 pm

hi mam my name is shraddha still i am 24 years and wight is 85 please suggest me what i can resduce my wight
- Bipasha Mukherjee
  
  December 7, 2015 - 12:58 pm
  
  You can start off with the 7 days GM diet and then follow the 1200 cal diet plan along with 1 hour of brisk walking daily.
  - hardik
    
    January 3, 2016 - 4:26 pm
    
    Hi mam I want to loose belly fat what to do
Surendra Mittal

January 10, 2016 - 7:54 pm

Hello mam … Firstly thanks a lot … I loss 7 kg after join to you…. But now the weight loss rate is slow.. Pls guide me…
Pradip

February 26, 2016 - 8:29 am

hello mam good morning my age is 21 and my whight is 95 .. and hight is 1.70 please please tell my workout and diet plan…
Bharti jaiswal

May 3, 2016 - 7:58 am

Hello mam, my height is 5’8″ and i am 74 kgs and i’m 14 . please suggest some exercises which can help me lose weight..
Sanari

May 9, 2016 - 6:03 am

Hi, I am 16 yrs old. My height is 5′ 5”. I weigh 130. I know its an ok weight but I still feel self conscious about myself. Any suggestions on how to lose maybe 10 lbs pls?
- Deblina Biswas
  
  May 9, 2016 - 4:11 pm
  
  Play a sport, take to swimming, stay active, eat home cooked food and you will lose weight.
anuu

June 5, 2016 - 4:12 pm

Hi mam…am 22yrs old and my weight is 60…pls suggest some exercise to maintain 45 kgs..thank u in advance..
Bappa

June 23, 2016 - 8:32 am

Hi mam. I am Bappa.my age 27. My height 5’7″. My wieght 98.5 kgs.how to loose my extra body weight.
Arrow

July 18, 2016 - 3:38 am

Hi. Im 15 and am trying to loose weight for marching band and jrotc, so that i can actually do the things without haveing to be ahamed that i cant do it. I am 180 pounds and really ashamed of my weight. What do you recomend to help?