7 Weightless Moves for a Summer Body

This post may include affiliate links.

Once that first warm day of spring turns up, it reminds us that summer is right around the corner, and it’s time to start training our bodies again. The world is your playground, and this workout was created with that in mind.

This routine uses no weights, which means that you can perform it almost anywhere. On a nice day, you can take it outdoors to enjoy the change in weather. Push your way through these rounds and you’ll have your summer body ready in no time.

Our variety of exercises will work muscle groups from your legs, to your abs, to your arms, back, and shoulders. Give your whole body a workout!

Equipment Needed: yoga mat, interval timer, chair/bench or step

What to Do: Perform each exercise for 1 minute, resting 15 seconds in between each exercise. Rest 30 seconds in between each round. Perform this workout 3 times a week for a quick transformation.

Beginner’s Level: 2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds


1. Spartan Push Up (modify on knees as needed)
2. Jump Squat
3. Jackknife
4. Push-up With Leg Raise
5. Russian Twist
6. Lunge Split Jump
7. Tricep Dip w/ Leg Lift

Spartan Push Up

Jump Squat


Push-up With Leg Raise

Russian Twist

Lunge Split Jump

Tricep Dip w/ Leg Lift

Looking for some weights for more definition? These summer workout challenges are our top rated and are guaranteed to get the job done:
Summer Legs Workout
Summer Butt Challenge
7- Day Summer Abs Challenge

Like us on Facebook and get the skinny on new recipes and workouts straight from the source. And be sure to check out our Pinterest and subscribe to our newsletter for the best of the best in clean eating and workout challenges.

Speak your mind in our comments section! We’d love to hear your thoughts on this post, and on our other content.

free email series

5 Secrets to Transform Your Eating Habits

New tips & recipes to feel & look great!

Leave a Comment

Your email address will not be published.