11 Fat Burning Equipment-Free Workouts

I get a TON of requests for workout ideas. So I am going to start a theme of posts that include workouts for you! Today’s theme is short equipment free workouts. These are great when you are busy and can’t make it to the gym. Here are eleven 15 – 20 minute equipment-free workouts you can do at home.

Timed Set – Do as many reps of each exercise in the amount of time given. A timer app on your phone makes these easy to do!

Workout #1
Jog-in Place 1:30 Minute
Jump Squats 1:30 Minute
Push-ups 1:30 Minute
Sit-ups 1:30 Minute
Rest 1:30 Minute
Repeat each one doing 1 minute of each
Repeat each one doing 45 seconds of each
Repeat each one doing 30 seconds of each

Workout #2
Jumping Jacks 1:30 Minute
Alternating Side Lunges 1:30 Minute
V-Ups 1:30 Minute
Plank 1:30 Minute
Rest 1:30 Minute
Repeat each one doing 1 minute of each
Repeat each one doing 45 seconds of each
Repeat each one doing 30 seconds of each

Workout #3
Air Squats 1:30 Minute
Alternating Single Leg Deadlifts 1:30 Minute
Mountain Climbers 1:30 Minute
Russian Twists 1:30 Minute
Rest 1:30 Minute
Repeat each one doing 1 minute of each
Repeat each one doing 45 seconds of each
Repeat each one doing 30 seconds of each

Workout #4
Burpees 1:30 Minute
Sumo Jump Squats 1:30 Minute
Torso Twists 1:30 Minute
Bicycle Crunches 1:30 Minute
Rest 1:30 Minute
Repeat each one doing 1 minute of each
Repeat each one doing 45 seconds of each
Repeat each one doing 30 seconds of each

Set Rep Workouts – Complete the given amount of reps of each exercise.

Workout #5
Lunges x10 (each leg)
Reverse Crunches x20
Air Squat x30
Mountain Climbers x40
Jumping Jacks x50
Complete 5 Sets

Workout #6
Push-ups x10
Side Lunges x10 (each leg)
Single Leg Deadlifts x15 (each leg)
High Knees x40
Wall Jumps x50
Complete 5 Sets

Workout #7
Burpees x10
Torso Twists x20
V-Ups x30
Mountain Climbers x40
Russian Twists x50
Complete 5 Sets

AMRAP Workouts – For these workouts you give yourself a set amount of time and your job is to complete As Many Reps As Possible in the given time! These are great challenge that can leave you lots of room to improve!

Workout #8
High Knees x30
Push-ups x10
Air Squats x30
Burpees x10
Complete two 6 Minute sets with a 3 minute rest between the set.

Workout #9
Wall Jumps x40
Reverse Crunches x20
Jumping Jacks x40
V-Ups x20
Complete two 7 Minute Sets with 4 Minutes rest between each set.

Workout #10
Mountain Climbers x50
Push-ups x15
Full Sit-ups x20
Air Squats x50
Complete two 6 minute sets with 2 minutes rest between each set.

Workout #11 This is a harder one.
Explosive Push-ups x20 (Get both hands off the ground)
Jump Squats x20
Jumping Lunges x20
Butterfly Sit-ups x20
Complete one 12 minute set, two if you are brave.

Keep in mind these are workout ideas, so there is lots of room to experiment! I kept these workouts somewhat easy so you might need to modify to fit your level. You can swap exercises, increase and decrease the repetitions, or add and subtract the timed sets. Give it a try!

5 Responses

  1. Lisa McNeely

    Workout 2 done tonight, loved it. Had to be knee-careful on the jjs and side lunges, but what an efficient workout for at home, or for traveling. Thanks for the ideas.

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  4. Lisa McNeely

    I need to put together an almost no knee impact workout. I can do non-weighted and non-jumping squats, but can’t do lunges, or anything that bears weight on one leg only. Any ideas for getting the intensity up with my lower body limits? Thanks in advance.

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