25 Quick No-Equipment Workouts to Lose Weight Fast

Struggling to lose weight but don’t have access to a gym or fancy equipment? You’re not alone! According to a 2024 global fitness survey, more than 70% of people prefer home workouts—especially those that require zero equipment. Why? Because they’re simple, fast, and they work.If you’re short on time, want to shed pounds, and don’t want to spend a dime on gear, you’re in the right place. In this article, we’re diving into 25 fast, no-equipment workouts designed to torch calories, boost metabolism, and help you drop weight—all from the comfort of your home (or wherever you are!).Let’s get that body moving, those endorphins flowing, and your confidence soaring!

1. Jumping Jacks

Jumping jacks are a timeless classic for a reason. They engage your full body, elevate your heart rate, and boost your metabolism quickly. You can perform them anywhere, and they’re a fantastic way to kick off your workout.This move works your calves, quads, shoulders, and core, all while getting the blood pumping. For beginners, start with 30 seconds. Want to burn more? Increase the intensity with high-speed intervals.Jumping jacks also make an excellent warm-up before you dive into more targeted bodyweight exercises. They prep your muscles and joints for movement while giving you that initial calorie-burning push.

2. High Knees

High knees are powerful calorie blasters. They’re simple yet highly effective when done with proper form and intensity. As you drive your knees toward your chest, you’re engaging your core, legs, and even your arms.Use your arms to pump in rhythm with your knees to increase overall intensity. Aim for 3 sets of 30 seconds with 20-second breaks in between.This exercise gets your heart rate up in no time and contributes significantly to fat burning. You can even add it into a cardio circuit or use it as a quick energizer in your daily routine.

3. Mountain Climbers

Mountain climbers offer a dynamic way to engage your core while keeping your body moving. Starting in a plank position, bring one knee toward your chest, then switch legs rapidly.They mimic running in a horizontal plane, making them fantastic for cardio. Your abs, shoulders, chest, and legs all benefit. Doing them at high speed helps burn fat quickly while building endurance.Try doing them for 45 seconds followed by 15 seconds of rest. Repeat this cycle 3 to 4 times for a quick but effective burst.

4. Burpees

Ah, burpees. Love them or hate them, they’re a no-equipment full-body powerhouse. They combine a squat, jump, plank, and push-up all in one move.This explosive combo targets almost every major muscle group, including your chest, arms, glutes, and quads. No other move torches calories quite like a set of burpees.Start with just five to ten reps per set if you’re a beginner. As your stamina increases, you can incorporate burpees into HIIT routines or fat-burning circuits.

5. Squat Jumps

Squat jumps are excellent for building lower body strength and power while torching fat. Start in a squat position, then explode upward, reaching for the sky.They target your glutes, hamstrings, and calves, all while engaging your core for balance. Adding speed and height increases calorie burn.Remember to land softly with knees slightly bent to protect your joints. Do 3 sets of 12 reps for a serious burn.

6. Plank Jacks

Plank jacks blend the benefits of planks and jumping jacks into one effective move. Start in a high plank, then jump your feet out and in, like you’re doing a jumping jack on the floor.This works your core, glutes, legs, and shoulders. It’s also great for boosting your heart rate, which helps with weight loss.Try holding it for 30 seconds to start, then gradually build up to a full minute for better endurance.

7. Push-Up to Shoulder Tap

A regular push-up gets a fat-burning upgrade when you add shoulder taps. After each push-up, lift one hand to tap the opposite shoulder, alternating sides.This variation increases core engagement, improves stability, and adds a little coordination to the mix.Start with 10 reps, then rest for 30 seconds. Aim for 3 sets. This movement is great for toning the upper body while torching calories.

8. Standing Oblique Crunches

Standing oblique crunches are perfect for targeting your waistline. Stand tall, bring your elbow toward your knee on the same side, and alternate sides in a rhythmic motion.They activate the obliques and help carve out those side abs. Plus, they’re easy on the back and knees.You can do these slowly for strength or faster for a cardio burst. Try for 20 reps on each side.

9. Lateral Lunges

Lateral lunges are perfect for sculpting the inner and outer thighs while improving balance and flexibility. Step to one side, bend the knee, and push your hips back.This exercise works your glutes, hamstrings, and hip adductors. It also strengthens stabilizing muscles often neglected in traditional forward lunges.Do 3 sets of 10 reps per side. Add arm swings or overhead reaches to increase intensity.

10. Skater Hops

Skater hops mimic a side-to-side skating motion and are fantastic for improving agility and coordination. Hop from one foot to the other, swinging your arms across your body.This plyometric movement targets your legs and core while getting your heart rate up. It’s a great choice for calorie burn and leg toning.Do 30 seconds on, 30 seconds off for 3 rounds.

11. Plank to Push-Up

Plank to push-up transitions build core strength while engaging your chest, shoulders, and triceps. Start in a forearm plank, push up into a full plank, and return.This is a full-body movement that also improves endurance and stability. The key is maintaining good form throughout.Repeat for 10 to 12 reps, aiming for 3 rounds.

12. Wall Sit

Wall sits are an isometric exercise that strengthens the thighs, glutes, and calves. Sit with your back against a wall, knees at 90 degrees, and hold.Though you aren’t moving, you’ll feel the burn quickly. It’s a simple but effective way to build muscular enduranceStart with 30 seconds, increasing by 10 seconds weekly until you hit a full minute or more.

13. Donkey Kicks

Donkey kicks isolate and tone the glutes. Get on all fours and kick one leg back and up, keeping your knee bent.This move is great for strengthening the posterior chain without stressing your joints. Focus on form and control.Do 15 reps per leg for 3 sets.

14. Flutter Kicks

Flutter kicks are a killer for your lower abs. Lie flat, lift your legs slightly, and alternate kicking them up and down.This low-impact move engages your core deeply and helps flatten your stomach over time.Try for 3 sets of 30 seconds. Keep your back flat against the floor to avoid strain.

15. Jump Squats with 180° Turn

This variation of jump squats adds a twist—literally! Jump and rotate 180 degrees before landing back into a squat.It challenges your coordination, balance, and endurance while firing up the lower body.3 sets of 10 reps is a solid start. Land softly and focus on smooth transitions.

16. Bear Crawls

Bear crawls target multiple muscles while improving coordination. Stay low with hands and feet on the floor, moving forward like a crawling bear.This total-body workout strengthens your arms, shoulders, core, and legs. It’s surprisingly intense.Do 30-second crawls followed by 30 seconds rest. Repeat 3 times.

17. Knee Push-Ups

If regular push-ups are too tough, knee push-ups are a fantastic alternative. Keep a straight line from knees to shoulders as you lower down.They still build chest, arm, and core strength. They’re also perfect for progressing into full push-ups over time.Aim for 3 sets of 12-15 reps.

18. Standing Knee Drives

Standing knee drives are like slow-motion high knees. Drive one knee up at a time, focusing on balance and core control.They’re great for activating your abs and improving hip mobility. This is a beginner-friendly movement you can do anytime.Perform 20 reps per leg for 3 sets.

19. Side Plank Dips

Side plank dips sculpt your obliques and improve shoulder stability. From a side plank position, lower and raise your hips.You’ll feel the burn on the sides of your waist and shoulders. This move enhances core definition.Try 12 reps per side for 3 sets.

20. Reverse Lunges

Reverse lunges are easier on the knees compared to forward lunges. Step back, lower your hips, and push back up.They target your quads, glutes, and hamstrings. Plus, they challenge your balance and coordination.3 sets of 10-12 reps per leg is ideal.

21. Jump Rope (Imaginary)

Even without an actual rope, the jumping motion burns calories fast. Keep your elbows in and wrists moving like you’re holding a rope.This is an excellent cardio finisher that boosts stamina and coordination.Jump for 1 minute, rest, and repeat for 3 rounds.

22. Tuck Jumps

Tuck jumps are explosive movements that elevate your heart rate fast. Jump and bring your knees toward your chest.It’s intense, so start slow. This movement is great for HIIT circuits and short, powerful bursts.Do 3 sets of 8-10 reps with 30 seconds rest.

23. Air Punches

Air punches give your upper body a cardio workout. Stand in a boxing stance and throw fast, controlled punches.This helps burn calories and tone arms, shoulders, and chest. Add squats or shuffles for variety.Punch for 30 seconds, rest, and repeat 3 times.

24. Step Touches with Reach

This is a low-impact cardio move perfect for active recovery. Step side to side while reaching overhead or across your body.It keeps your heart rate up while allowing you to catch your breath. Also great for warming up or cooling down.Perform for 1 minute, rest, and repeat twice.

25. Bodyweight Shadow Boxing

Shadow boxing combines cardio, coordination, and fun. Throw punches and move your feet like you’re in the ring.It’s an engaging way to work up a sweat, build endurance, and improve balance.Set a timer for 1-minute rounds. Try 3-5 rounds depending on your fitness level.

Conclusion

You don’t need a gym. You don’t even need equipment. What you do need? A few minutes, some space, and the motivation to move! These 25 no-equipment workouts are powerful tools to jumpstart your weight loss journey. Whether you’re fitting in a quick 10-minute routine or stacking a few moves for a full session, you’re taking bold steps toward your goals.

So start today, stay consistent, and celebrate every drop of sweat—because it’s proof that you’re doing the work! Ready to transform your body? Let’s crush it together!