We get it: when it comes to weight loss, it feels tough to even get started if you don’t have access to a gym, home workout equipment, or even a set of dumbbells. Of course, as you probably know by this point, weight loss has a lot to do with your life outside of exercise, too; aspects like sleep and nutrition play key roles in getting after this goal. No matter how hard you work out, it’s important to eat nutritious foods, like vegetables and protein-rich items, to see results. Exercise is only part of the equation.
If you’re looking to lose weight without equipment, full-body and compound exercises are a great choice, said ACE-certified trainer Jennifer Nagel. “They use multiple muscle groups at once. With more muscle engagement comes more calorie burn,” she explained, because you use more energy when you’re working more muscles. “Also, the more lean muscle you build, the more calories you burn at rest.”
I know what you’re thinking: I’m here to lose weight, not build muscle! Actually, the two go hand in hand. When you gain muscle, you increase your resting metabolic rate (RMR), the number of calories your body needs at rest to perform basic functions (think: breathing) that keep you alive. Increasing your RMR means you burn more calories even when you’re not exercising. And while lifting weights is typically the recommendation for building muscle, you can also increase your muscle and therefore improve your RMR through bodyweight exercises like the ones ahead.
For bodyweight work specifically, aim to work out three to five days a week. Within each workout, try to complete high reps and sets of each exercise; three to five sets of 15 to 20 reps per exercise is a good goal, Sten Stray-Gunderson, MS, an exercise physiologist and trainer at Reach Outcome, said in a previous interview with POPSUGAR. (Note that the exercises we have coming up aren’t a full workout, but rather a selection of moves you can plug into your routine.)
Ahead, check out eight bodyweight exercises that, when done consistently and paired with a healthy diet, can help you reach your weight loss goals. Some moves work just about every muscle in your body (like burpees) while others target two or three key muscle groups at once; both will typically help you burn more calories than isolated moves like bicep curls and sit-ups.
This is important because, generally speaking, you have to burn more calories than you take in in order to lose weight. “This can be done by burning extra calories through exercise or reducing your intake of calories, but the best way is to use a combination of both methods,” said Jim White, RDN, ACSM-certified trainer and owner of Jim White Fitness and Nutrition Studios, in a previous interview with POPSUGAR – hence the importance of combining your exercise routine with a nutritious diet.
You’ll also notice both strength training and cardio moves, because you’ll ideally do both if you’re aiming to lose weight. While the strength moves will help you build muscle, like we talked about above, the cardio will up your calorie burn and is good for your heart as well. With all of that said, let’s get to it! Here are the best no-equipment moves that trainers recommend for weight loss.
Related: This Full-Body Workout With a Chair and Pair of Dumbbells Is a Trainer's "Sweat Therapy"
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Basic Push-Up
Push-ups work your chest, shoulders, triceps, and core, Nagel said. NASM-certified trainer Hannah Johnson added, “I love my clients to get some push-ups in, even if they are modified, as they are a powerhouse exercise.”
- Start in a plank position with your arms and legs straight, shoulders above your wrists.
- Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.
- To modify, do this exercise with your knees on the floor.
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Squat Jump
“This move pairs a bodyweight squat with a plyometric jump,” said Sheri Saperstein, ACE-certified owner of Fire Up Fitness Studio. “It works your entire lower body, core, stability, coordination, balance, and cardio.”
- Start in a squat with your arms by your sides. Your knees should be over your ankles, your back straight, and your core engaged.
- Swing your arms to the ceiling and jump straight up, pushing off the balls of your feet and engaging your core.
- Land quietly as you return to the squat position. This completes one rep.
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Basic Squat
“You can never go wrong with this classic,” said NASM-certified trainer Dilan Gomih. “Squats are a great way to engage your lower body – and they also help to strengthen your lower body and core.” Working multiple muscle groups like this is a great way to up your calorie burn in a short amount of time.
- Stand with your feet shoulder-width apart, feet parallel. Keep your elbows at your side and arms bent for balance.
- Bend your knees, lowering your hips into a squat. Bring your thighs parallel with the floor if you can, keeping weight back in your heels.
- Push through your heels to rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
- This counts as one rep.
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Burpee
“If you’re looking to lose weight, burpees are a MUST!” said NASM-certified trainer Melissa Walsh of Limitless Health and Fitness. “The fast-paced movement will get your heart rate up and help you to burn more calories during your session.” Be sure to modify your burpees to fit your fitness level; no matter what variation you choose, you’ll be working your muscles.
- Lower into a crouching squat with your hands on the floor.
- Jump your feet back into a plank position, engaging your core and landing lightly.
- Do one basic push-up, bending the elbows and then straightening back to plank.
- Jump the feet forward to the hands, once again engaging your core and aiming to land quietly. Come into a squat.
- Do an explosive jump straight up, pushing off the balls of your feet, swinging your arms up, and getting as much height as you can.
- Land softly to complete one rep.
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Frogger
“This move is going to hit several muscle groups at once – arms, core, legs, and glutes,” said trainer Sarah Pelc Graca, NASM. It’s essentially a half-burpee, she added, so it’s a good modification if you’re not up to the full burpee yet.
- Begin in a plank position with your shoulders over your wrists and feet hips-width apart.
- Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor. Engage your core as you jump and land softly.
- Jump your feet back to a plank. This counts as one rep.
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High Knees
This cardio exercise comes with a variety of benefits, said ACE-certified trainer Lynell Ross: you’ll improve your heart health and coordination while burning calories.
- Stand up straight and place your feet about hip-width apart.
- Place your hands palms down facing the floor, hovering just above your belly button.
- Quickly drive your right knee up to meet your right hand. Bring the same leg back to the ground.
- Immediately repeat on the left leg, bringing the left knee up to meet your left hand. This completes one rep.
- Alternate legs in a hopping motion, staying on the balls of your feet the entire time.
- Make sure you are engaging your abdominal muscles as each knee comes up to meet the hand.
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Lunge
“Lunges hit major muscle groups all around the body including your glutes, hamstrings, quads, back muscles, and abs,” said ACE-certified trainer Bianca Grover of Bianca Grover Fitness. “Because they split your base and require balance, this is a great way to push yourself without the weights.”
- Start standing, with your feet hip-distance apart.
- Keeping your core engaged and your torso upright, step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle; you should be able to see your front toes. Your back knee should hover just above the floor and your weight should be in your front heel.
- Press your front heel into the floor as you push back up to the starting position. This counts as one rep.
