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Weight Loss Exercises Without Equipment

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* Stretching exercises are not included in this list!

Bicycle

muscles:Rectus AbdominisMuscle, ObliquesMuscle
auxiliary muscles:QuadricepsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Fitness Mat, Weight Cuffs
fitness level:Normal
exercise type:Strength, Cardio
exercise benefits and how to do Bicycle

Reverse Lunge

muscles:GlutesMuscle, QuadricepsMuscle
auxiliary muscles:HamstringsMuscle, AdductorsMuscle, AbductorsMuscle, CalvesMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Kettlebell, Backpack, Medicin Ball, Dumbbell, Kettlebells (2), Dumbbells (2)
fitness level:Normal
exercise type:Strength, Cardio
exercise benefits and how to do Reverse Lunge

Star Jump

muscles:QuadricepsMuscle, CalvesMuscle, GlutesMuscle
auxiliary muscles:Lower BackMuscle, DeltoidsMuscle, HamstringsMuscle, AdductorsMuscle, AbductorsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Dumbbells (2), Weight Cuffs
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do Star Jump

Deck Squat

muscles:HamstringsMuscle, QuadricepsMuscle, GlutesMuscle, Rectus AbdominisMuscle
auxiliary muscles:ObliquesMuscle, AdductorsMuscle, Lower BackMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Backpack, Fitness Mat, Kettlebell, Dumbbell
fitness level:Normal
exercise type:Strength, Cardio
exercise benefits and how to do Deck Squat

Globe Jumps

muscles:GlutesMuscle, QuadricepsMuscle, HamstringsMuscle, AdductorsMuscle, CalvesMuscle
auxiliary muscles:Lower BackMuscle, Rectus AbdominisMuscle, ObliquesMuscle, AbductorsMuscle, ShinsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Weight Cuffs
fitness level:Easy
exercise type:Plyometrics, Cardio
exercise benefits and how to do Globe Jumps

180 Jump Squat

muscles:GlutesMuscle, CalvesMuscle, QuadricepsMuscle, HamstringsMuscle
auxiliary muscles:AbductorsMuscle, Rectus AbdominisMuscle, ObliquesMuscle, Lower BackMuscle, AdductorsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Dumbbells (2), Kettlebells (2), Weight Cuffs, Dumbbell, Kettlebell
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do 180 Jump Squat

Lunge

muscles:QuadricepsMuscle, GlutesMuscle
auxiliary muscles:HamstringsMuscle, CalvesMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Backpack
fitness level:Normal
exercise type:Strength, Cardio
exercise benefits and how to do Lunge

Dancing Crab

muscles:DeltoidsMuscle, Rectus AbdominisMuscle, ObliquesMuscle, HamstringsMuscle, GlutesMuscle
auxiliary muscles:TricepsMuscle, TrapeziusMuscle, Lower BackMuscle, AdductorsMuscle, AbductorsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Weight Cuffs
fitness level:Hard
exercise type:Strength, Cardio
exercise benefits and how to do Dancing Crab