How To Lose Weight At Home Without Equipment

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So you are ready to commit to the journey of weight-loss but are finding it difficult to justify spending money on equipment to do it. Or, maybe driving to and from the gym every day for the sake of weight-loss just doesn’t work for you and your busy schedule. Luckily for you, weight loss can be achieved right from the comfort of our living room! 

So, to help get you to your goal faster, we will be showing you how to lose weight at home without equipment by using nothing more than your own body weight. We included best practices from nutrition to the most effective weight-loss exercises and more! 

Let’s get started!

How Can I Get Fit At Home Without Equipment Fast?

If you want to lose weight and get fit at home quickly without equipment, then it is important that you implement the same methods that have worked in the past, and which continue to work today. Now when we use the word ‘fast’ or ‘quickly, we mean the most efficient way that is proven to work.

Sorry! There are no short cuts when it comes to weight-loss, and the reality is that this process will take hard work, consistency, and a mindset of not being a quitter. Besides, what better reward is there than the feeling of success after pushing through the challenges and resistance that come with weight-loss!

So, what must you implement daily to get you to your desired outcome? Below, we listed 3 best practices to help you get more fit at home without equipment fast and why they are important when trying to lose weight.

Stay On Top Of Your Nutrition!

If you were to interview an Olympic athlete and ask them what the most important factor is when discussing fitness or health in general, it would be nutrition. All the exercise in the world won’t help you lose weight if your nutrition is not up to par.

In fact, a study involving 299 women over a span of a year lost an average of 7.2 kg of weight loss compared to those who lost 8.9 kg when combining a good diet plan with moderate exercise. That means that over 80% of the results came from a healthy diet alone! 

It is undeniable that what you put into your body is the biggest factor for successful weight loss, so below, we listed 9 nutrition tips that have proven to work according to modern-day research.

9 Nutrition Tips For To Maximize Weight-loss

  1. Eat more plant-based foods such as fruits and vegetables.
  2. Cut back on sugars and starchy food.
  3. Choose foods containing good fats vs bad fats.
  4. Avoid sugary drinks like fruit juice
  5. Cut out alcohol
  6. Eat more fiber
  7. Eat less, but more often
  8. Add more protein to your diet
  9. Stay hydrated by drinking more water

Get Proper Rest

Getting proper sleep is critical when trying to lose weight fast, regardless of how you exercise. 

Many people who lack energy will start depending on things such as coffee or sugar to compensate for their lack of sleep. They can also find themselves craving food more often because their bodies are deprived of energy, which can further lead to weight gain caused by taking in too many calories.

In addition, research has shown that insufficient sleep can negatively impact our metabolism which is responsible for the rate in which our bodies convert food to energy. A slower metabolism can cause our body to store excess fat which in return results in weight gain, whereas a high metabolism helps our bodies use up all of our proteins, calories, and fats, for energy. 

Proper rest is critical for both physical and mental health. A good night’s sleep will promote better brain function by supporting memory, a well as increasing natural melatonin production which is a chemical that is responsible for helping us feel uplifted and motivated.

Do The Right Type Of Workouts

When it comes to weight-loss, the number one goal when it comes to exercise should be to burn more calories than you consume, daily. As you may already know, this is best accomplished through cardio which can include activities like running, jogging, cycling, skipping…..etc. If your just getting started with cardio, you can check out these 5 easy cardio workouts you can do at home.

Lifting weights and strength training is also effective, but of course, we are focusing on not using equipment, so we’ll disregard those methods for the sake of this article.

Now, although simple cardio exercises such as jogging can be somewhat effective, they may take you much longer to get you to your desired result. This can be quite discouraging and is where most people quit as soon as they hit a plateau, or when they just aren’t getting positive results quick enough. 

So, what kind of workouts and exercises should you be implementing to lose weight without the use of equipment? We will look further in-depth in the next section below where we will look at the best home exercises for weight loss, including the most effective workout routine you can implement to help you lose weight fast!

What Are The Best At Home Exercises To Lose Weight Without Equipment?

Here are 6 best ‘at home’ exercises that will help raise that heart rate so you can burn more calories. These can be done independently or can be combined when creating your own personal workout routine. 

Jump Squats

Also known as squat jumps, jump squats are a higher intensity version of the squat. This action will not only exercise your leg muscles but will work your glutes and lower ab muscles.

This workout will have you gasping for air just after a few sets. However, it is highly effective in bringing your heart rate up, therefore helping you burn through those stubborn calories!


Although brutal and challenging regardless of your fitness level, there is a reason why burpees are embraced by most professional athletes and military forces. This is one of the most effective exercises if done properly and will leave you sweating buckets.

Burpees help you scorch fat while boosting your metabolism while helping you build your core muscles, strengthen your legs, and improve your overall balance. You can combine burpees with almost any exercise routine in order to increase the intensity of your workout.

Below is a quick video on how to do them properly:

Mountain Climbers

If you are looking for an exercise that doesn’t require too much time and is efficient, then mountain climbers can be your best friend. you’ll never hit a ceiling with this exercise because you can make it more challenging by simply extending the length of your workout. This can become a huge plus for overcoming weight-loss plateaus and ceilings. 

Mountain climbers are an excellent way to improve your cardiovascular health, increase core strength including upper body strength. This one falls into the full-body workout category of cardio and will target larger muscle groups such as your chest, legs, and abs, making it highly effective for burning fat.

Jogging or Running

Last but not least on our list of best exercises for weight-loss is, of course, jogging or running. Jogging will burn fewer calories than running, however, it is still one of the most effective types of cardiovascular activities you can do for burning fat.

The great thing about running and jogging is you can adjust the intensity of your sessions by simply adding more distance and adjusting your pace. If you really want to challenge yourself, you can even run uphill which can help you burn calories up to twice as fast!

Combined with a healthy diet, running and jogging can be an effective way to lose weight if implemented consistently and can be a great way to increase your overall fitness performance. Focusing on exercises that can balance optimal heart rate variability, ensuring you get the most out of your future training sessions.

What Is The Best Workout Routine For Weight-loss Without Equipment?

With all the different exercises and workouts out there, it can be difficult to determine which is best for weight-loss. Luckily, through trial and error, as well as personal experience, we found one workout strategy that leads the pack in the world of weight-loss. 

Say hello to High Intensity Interval Training (HIIT)

What Is HIIT (High Intinsity Interval Training)?

High-Intensity Interval Training is a short and intense workout routine that involves short recovery periods between sets. It also entails a combination of several workouts back to back which is performed at a higher intensity than your normal rate which can range anywhere between 80 to 95 percent of your total workout capacity.

The magic in performing high-intensity sets combined with short resting periods is that your body will go into a higher metabolic rate. This will cause you to burn fat even hours after you finish your workout.

A HIIT workout can last as little as 5 to 20 minutes, making it a great option if you’re on a time crunch, or if your not a fan of long and tedious workouts. However, although high-intensity interval training is a much shorter workout, be prepared for an intense and painful session that will leave you sore the next day.

Like they always say… no pain no gain! 

How To Perform HIIT

A HIIT workout is often a combination of several cardio exercises of your choice that are performed continuously at a higher intensity. Its basically a combination of supersets that are performed continuously with short rests in between.

Below is a quick video of a 20 minute HIIT workout that we found most effective for weight loss. It’s a brutal ladder structured routine that includes a combination of burpees, jumping jacks, squats and jogging on the spot.

Don’t worry, although it feels like hell at first, it gets easier as you reach the end. Give it a try and let us know how it went by posting in the comment section of this post.

Is Working Out 30 Minutes A Day Enough To Lose Weight?

According to research conducted by MedicalNewsToday, exercising for at least 30 minutes a day is just as effective as working out for an hour when trying to lose weight.

The study we found followed 60 moderately overweight men that participated in an aerobic exercise group. After 13 weeks, the results showed that those who exercised 30 minutes a day lost an average of 2 pounds more than those who exercised for an hour.

I know, it is still mind-boggling, but facts are facts, and there is no arguing that.

So, is working out for 30 minutes a day more than enough to help with weight loss? The answer is yes,  IF practiced consistently and when combined with a healthy diet.

Results can vary depending on the intensity of the workout that you perform. For example, a 30 minute HIIT workout will yield a higher return than performing a moderate cardio workout such as jogging or cycling. So it all depends on your fitness level and how hard your willing to work through it.

Can I Lose Fat Without Working Out?

It is possible to lose fat without working out, but only to a certain extent. It is much more difficult and will require a highly strict diet plan that is typically very challenging, especially for those who have adopted poor eating habits as part of their lifestyle already.

The key to losing weight is to burn more calories than you consume on a daily basis. Following a healthy diet plan and at-least incorporating walking as part of your daily routine for at least 30 minutes a day can help increase the number of calories you burn, therefore expediting the fat burning process. That is if you don’t consider walking as an exercise of course, but everyone is at a different stage in their fitness, so no judgment should ever be placed in that regard.

So, if you want to lose fat without working out then you simply have to go all-in when it comes to your diet. If you don’t know where to start, then we recommend trying a plant-based diet which we found is most effective for losing weight. 

The Bottom Line

Pairing the right type of cardio workouts such as High-Intensity Interval Training, along with a well-balanced diet plan can certainly help you lose weight fast without requiring you to own any equipment. 

Remember that creating a plan and staying persistent through continuous action is key to your success. Results never come as fast as we like them to, which is a challenge that everyone faces when starting out.

Those who push through and persevere are the ones that make it out the other end with victories below their belt, where those who want instant results and quit, never see their true potential.

Which type of person do you want to be?

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