The “No Weight Workout” For Women Who Want To Get Fit And Burn Fat!

Betsy Green

Passionate about all things fitness, Betsy is a British professional fitness writer, competitive toned figure athlete and personal trainer.

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Women No Weight Workout

It’s a myth that you need a gym membership and expensive equipment to get fit and lose weight.

In fact you can do it without any equipment at all!

You can get fit from the comfort of your own home with no fancy kit, no weights and no equipment.

Sounds good doesn’t it?

In this post I’m going to give you a super-effective workout that will improve your fitness using a range of different methods.

You can tone your body from head to toe as well as burn hundreds of calories.

Let’s get to it!

So, what’s in this workout?

Let’s break it down:


Designed to blast body fat and get your heart rate up you’ll be doing exercises such as:

Jumping lunges: Lunges are one of the best lower body toning exercises you can perform. Starting in a lunge stance, explode up and switch legs.

Jump Squats: Amazing for toning the glutes and legs perform a normal squat and then explode up and back down into the squat.

Burpees: A demanding exercise consisting of a squat thrust made from and ending in a standing position.

Those are the plyo exercises. out the way.

Now onto the Core exercises

Designed to tone and own that core.

The dynamic plank – Holding a strong plank keep your hips still and go down onto both your elbows and then get back up again.

Crunch – Lying on your back with your knees up and feet flat on the floor, put your hands behind your ears and crunch upwards.

Wall sits: Putting your back against the wall slide down into a squat and hold it there. 

Next up:


Designed to tone, strengthen and add shape to that physique:

Push-ups:A great upper-body builder, you can place your knees on the floor if going on your feet is too hard. Hands past shoulder width apart and lower your chest to the floor then push up.

Doorway rows – In front of a sturdy door frame. Establish a shoulder width or slightly wider stance and grasp the doorway with one arm so that the wall is perpendicular to your arm. Pull yourself into the doorframe. Go slowly and do not use momentum.

Single leg Glute Bridge – Lie on your back with your knees bent and feet flat on the floor. Lift your left leg straight up above you, toes pointing at the ceiling. Your left knee should be directly over your left hip. Raise your hips and lower them back to the ground, keeping your leg in the air. Repeat on the other side.


Now you know the exercises it’s time to workout!

Perform all circuits to complete the full-body toning workout.

You can mix it up and perform just 1 circuit at a time or for several times.

Ensure you are exercising for at least 30 minutes.

Circuit 1

Perform these 3 exercises for 30 seconds each.

Then rest for 60 seconds.

Then repeat for a total of 3 sets.

  • Jumping lunges – 30 seconds
  • Jump Squats – 30 seconds
  • Burpees – 30 seconds

Circuit 2

Perform these 3 exercises for 60 seconds each.

Then rest for 60 seconds.

Then repear 3 times for a total of 3 sets.

  • Dynamic planks x 60 seconds
  • Crunches x 60 seconds     
  • Wall sits x 60 seconds

Circuit 3

  • Push ups (3 sets of 12 reps) with 30 second rest between each set.
  • Doorway rows (3 sets of 12) reps per side with 30 second rest between each set.
  • Single leg glute bridge (3 sets of 12 reps) per side with 30 second rest between each set.

This workout should last around 30 minutes and will work your entire body and now weights needed!

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