It's one of the most common excuses for not exercising; “I don't have time” or “I don't have equipment”. You don't need to use these excuses anymore! Getting a full-body workout can be done through a number of exercises at home without equipment. You will know you don't need a lot of space, time, or the gym to start your workout routine after reading this article.
Exercises to Lose Weight Fast at Home Without Equipment
1. Squat Kicks
Start with your hands behind your head so your elbows point out towards the side. Feet should be shoulder-width apart as you bend your knees until you are in a sitting position. Lower yourself as far as you can go and then push back up to your starting position and kick your left leg in front of your flexing foot. Repeat with the other foot and continue to alternate kicking from the right to left foot.
2. Jump Lunge
Start in a standing position with arms bent at a 45-degree angle at your sides so your elbows are facing back. Step in front of you with your left leg while lowering into a lunge, then jump up off the floor. Swing your arms forward as you switch your legs in mid jump and land in a lunging position with the right leg in front. Then repeat.
3. Push-up on Stacked Feet
Begin on the floor in a push-up position. Keep your weight supported on one foot by placing one on top of the other. Lower your body to the floor so your chest is a few inches off the floor and hold for a few seconds, then push yourself back up and repeat.
4. Mountain Climber, Cross Body
Begin in a push-up position with the arms straight. Start with the right knee and bring it up to the left elbow. Return to starting position, then bring the left knee to the right elbow. Repeat alternating legs. This is one of the exercises to lose weight fast at home without equipment that you will want to keep a fast and steady pace while doing.
5. Push-up Pike Walk
Begin at a standing position with your hands down at your sides and feet together. Bend over at the hips and place your hand on the floor in front of you. Walk out on your hands so you are in a plank position, then lower yourself into a push-up position, and walk your feet up to your hands. Return to standing position and repeat.
6. Bridge with Leg Raises
Begin by lying on your back on the floor. The knees should be bent so the feet are flat on the floor and the arms at your side with the palms down. Lift the hips to raise your back off the floor. Hold this position as you straighten the right leg up raised up. Bring the leg back down and lower yourself back into your starting position. Repeat with the left leg.
7. Crawling Plank
Start in a push-up position so the hands are just under the shoulders with arms straight. Keep your body straight as you lower yourself down onto the forearms one arm at a time. Then raise yourself back up to your starting position one arm at a time.
8. Side Plank Drops
Begin on the floor lying on your right side. Keep the right elbow aligned with the shoulders on the floor, legs should be straightened with the feet on the floor. Supporting your body weight on your forearm, lift the hips off the floor so your body forms a straight line. Hold this position for a few second before lowering back to the ground and then repeat. Switch sides and repeat for the same number of repetitions on the opposite side.
One of the best exercises to lose weight fast at home without equipment is a body weight lunge. Begin at a standing position with your hands on your hips. Step in front of you with your right leg and lower your body so the knees form a 90-degree angle. Hold this position for a few second before returning to your standing position. Repeat ten times on the right leg then switch and repeat ten times with the left leg.
Begin by lying on your back on the floor. The arms should be at your side with the palms down and the knees bent with the feet flat on the floor. Lift the hips off the floor while keeping your back straight and hold for a few seconds. Lower yourself back down to the starting position and repeat.
11. Side Lunge
Begin at a standing position with the feet about hip width apart. Keep the head held up with the shoulder back to engage your core muscles. Inhale as you step out to the side on the right foot. Keep the toes facing forward as you firmly plant your foot and begin to lower your hips to a squatting position. Keep the left leg as straight as possible with the weight on your right leg. Return to starting position and repeat 10 times before switching legs.
12. V-Up Abs
Begin lying on the floor with the arms extending above your head and legs straight. Begin lifting the legs and your upper body off the floor, bringing the hands to meet the toes. Your body should form a V shape. Slowly lower the body back down and repeat.
13. Pushup Triceps
One of the exercises to lose weight fast at home without equipment is this variation to the traditional push-up. Begin as you would on the floor for a regular push-up, positioning the hands just under the shoulders. Keep your body straight and lower yourself to the floor. The elbows should bend close to the body, instead of out away from the body. Then return to your starting position and repeat.