A woman doing squats with small dumbbell indoors.

No-Equipment Workout

Short, regular workouts will help to get you fit and ​ready to hit those weight loss​ or fat loss targets. They also help you work out multiple muscles.

Try this equipment-free 20-minute full-body workout to keep fit, lose weight and reduce body fat.

You can do this high-intensity, strength-training workout at home and be your own personal trainer.

Jumping Jacks

Do jumping jacks for two minutes

Time: Two minutes

Start from a standing position. Keep your arms straight by your side and stand with your legs together. Jump to separate your feet slightly wider than hip-width distance, raising your arms above head at the same time. Return to your starting position in one motion and repeat this for two minutes.

Rest for 30 seconds.

Lunges Exercise

Do front lunges for one minute

Time: One minute

To get into the lunge position, stand with your feet together and your hands on your hips, take a step forward with your right leg and balance on the ball of your right foot. Keep your shoulders lined up over your hips and bend both knees to lower your body until both your legs are at about 90-degree angles. Return to starting position and repeat for 30 seconds. Switch legs and repeat for 30 seconds on the left leg.

Rest for 30 seconds.

Squat Jumps

Do squat jumps for one minute

Time: One minute

With feet shoulder-width apart and arms behind your head, squat down until your knee position is parallel to the floor. Imagine that you are going to sit down onto a chair. Next, jump as high as possible while keeping your core tight. As you land into a squat position ensure your knees are slightly bent and chest lifted. Continue this squat exercise for 60 seconds.

Rest for 30 seconds.

​Burpees

Do burpees for two minutes

Time: Two minutes

Squat with your hands on the ground in front of you. Jump your feet back into a plank position then jump your feet back under you to the squat position. Then jump up as high as you can, raising your hands above your head. Repeat this. You can also challenge yourself by doing a push-up after jumping into the plank position.

Rest for 30 seconds.

​Lunges Exercise

Do another set of front lunges for one minute.

Time: One minute

Repeat the exercise for lunges. Do 30 seconds for each leg.

Rest for 30 seconds.

​Push-Ups

Do push-ups for 30 seconds

​Time: 30 seconds

Get into a push-up position with your shoulders stacked over your wrists, feet slightly apart and your arms straight. Your body should form a straight line from your head to your heels. Keeping your abs tight, bend both arms to a 90-degree angle to lower your body and push back up to starting position. Repeat this as many times as possible in 30 seconds.

Rest for 30 seconds.

Mountain Climbers Exercise

Do mountain climbers for one minute

Time: One minute

Start in traditional push-up position. Bring your right knee forward under your body, leaving your left leg extended. Quickly switch legs to bring your left leg under your body while extending your right leg back to the floor behind you. Alternate the legs as fast as possible for 30 seconds.

Rest for 30 seconds.

Vertical Leg Crunches

Do vertical leg crunches for 30 seconds

Time: 30 seconds

Lie on your back, on the ground or a mat. Keeping your legs straight and together, lift your feet up towards the ceiling until they are stacked directly above your hips. Raise your arms, pointing your fingers towards your toes. Tighten your abdominal muscles, lift your upper body to reach your fingers as close to your toes as possible. Lower your upper body to complete one repetition and do as many as you can in 30 seconds.

Rest for 30 seconds.

Mountain Climbers Exercise

Do another set of mountain climbers for one minute

Time: One minute

Repeat the exercise for mountain climbers (Set 7 above) for a minute.

Rest for 30 seconds.

Box-and-Reach Drill

Time: 30 seconds

Begin in the same starting position as vertical leg crunches. Engage the core and reach over with both arms over the outside of the right thigh. Return to centre then reach over to the outside of the left thigh with both arms, completing one repetition.

Rest for 30 seconds.

Flutter Kicks

Do flutter kicks for one minute.

Time: One minute

Start in the same way as for vertical leg crunches. Lower your legs until they are about 30 centimetres off the ground and lower your arms all the way down to the ground, with palms facing downwards. Keeping your back flat, move both legs simultaneously up and down in opposite directions as if you were swimming.

Rest for 30 seconds.

Push-Ups

Man doing push-ups outdoors

Time: 30 seconds

Repeat the exercise for push-ups.

Rest for 30 seconds.

Jumping Jacks

Jumping jacks can work multiple muscles at the same time.

Time: Two minutes

Repeat the exercise for jumping jacks for two minutes.

Once you get the hang of this workout, keep things interesting with squat variations and lunge variations such as the bodyweight squat, front squat, walking lunge and side lunge.

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