Lose Weight At Home With No Equipment Workout Using Your Own Body Weight


By Shefali Jha Last Updated:

Lose Weight At Home With No Equipment Workout Using Your Own Body Weight

Using treadmill to dry out clothes, thinking of joining the gym every next Monday, making excuses to skip weight training classes? Just like us, if you too find lifting your lazy bum up and moving to lose some weight difficult, then this no-equipment apartment workout is your best ally.

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A new set of circuit exercise has taken the social media by storm with its quick, economical and guaranteed weight loss trick and fitness enthusiasts have been gripped with the onslaught of a no equipment, no investment routine to lose weight quickly. Known as circuit exercises, not only do these exercises strengthen your core but also help massively in body toning and shaping. If you have suddenly lost a lot of weight and don’t like the sight of excess skin sagging from everywhere, these exercises would help in proper toning and tightening of those sagged skin. These exercises also come in handy for toning a particular spot in the body since all these exercises focus on a specific body area.

Mountain climbers

Mountain Climbers

  1. This little harder version of push-ups is actually a great calorie buster. For mountain climbers, you begin with the conventional push-up pose. Make sure that your palms and toes are touching the floor. Divide your entire body weight on them.
  2. Now, bend your knee and bring one foot forward like you’d do while climbing a mountain. Hold the position for 30 secs and then switch legs. Jump while changing the legs.
  3. Move your other leg forward and bend it the same way. Jump and bring the already bent knee backwards.
  4. Repeat for a minute.

Sumo squats

Sumo Squats

  1. Step apart your feet with your toes pointing outwards and hold your fists in front of your face.
  2. Bend your knees and push yourself down. The entire weight should come on your thighs and your heels. Bend and stretch your knees as much as you can without touching the ground.
  3. Hold the position for 10 seconds and then come back to your original position.
  4. Repeat and continue for the next 200 seconds. 

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Step-up plank

Step-up Plank
  1. Lie down in a normal plank position.
  2. Strengthen and tighten your core.
  3.  Distribute your body weight evenly on your forearms and your toes.
  4. Slowly straighten your one arm, place your palm straight onto the ground and let the other arm remain in the original plank position.
  5. Slowly, straighten your other arm too and place your palms the same way.
  6. Let your arms take control of your body weight.
  7. Don’t sway your hips. Keep them tight and upright.
  8. Hold each position for 10 seconds.
  9. Now, bring one arm back to the original plank position.
  10. Bring the other arm back to the original plank position.
  11. Repeat for 200 seconds.

Jump squats

Jump Squats

  1. Begin with doing one squat.
  2. Now, instead of simply standing up, jump after completing the squat with your hands in a straight, upward position.
  3. Come down and sit in the squat position once again.
  4. Repeat for a minute.

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Legs-up crunches

Legs-up crunches

  1. Lie on your back with your arms stretched, straight behind your head.
  2. Pull and bring your legs upwards, while your upper body stays on the ground, making an L shaped structure.
  3. Now, pull yourself up and bring your straightened arms towards the toe of your leg.
  4. Make an almost V-shaped structure.
  5. Hold the position for 5 seconds each time.
  6. Repeat for a minute.

Reverse plank

Reverse Plank

  1. Lay on the ground in a straight position with your face towards the ceiling.
  2. Lift yourself slightly and straighten your arms backwards.
  3. Bend your knee and slowly lift yourself off the ground.
  4. Make a table like structure and hold that position firmly.
  5. Keep your neck and face straight. Hold the position for 10 seconds each time.
  6. Slowly bend your elbows, release your bent knees, straighten your legs and land on the ground.
  7. Repeat for a minute.

Take note: You might go short on the breath or feel immense pain in your body parts when you begin with these exercises. In that case, you are advised to take it slowly. Start with holding positions for lesser spans. Begin with doing each exercise a few times and slowly increase the repetitions too.

Fitness enthusiasts have been gripped by the onslaught of a no equipment, no investment routine to lose weight quickly. Not only do these exercises strengthen your core but also help massively in body toning and shaping. Repeat the entire circuit exercise for 2-3 times and increase it slowly. With absolutely no equipment, whopping cost or the trouble of putting on the tracksuit and heading to the gym, these easy to follow exercises have proved out to be life saviours for many. Now, what are you waiting for? Lose all that fat you’ve been waiting to shed-off inside the comfort of your warm and cosy apartment. No more excuses!

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