The Ultimate No-Equipment Fat-Sizzling Workout

Get your sweat on with this no-equipment workout!

Some days we seem to have all the energy in the world. We want to run, lift, bike, and kickbox. Make the most of your extra energy and challenge all of your muscles with this no-equipment fat-sizzling workout! Because this workout doesn’t require any weights or fancy equipment, you can perform it anywhere. Do it in your living room if you don’t feel like getting dressed, or try it outside if the day is bright and sunny. Wherever you exercise, this no equipment workout will leave you refreshed and invigorated.

What You’ll Need: A mat or bath towel

What to Do: Below are three supersets with three moves each. For each superset, complete all the exercises for the assigned number of rounds for your level. You should move up a level when your current level is no longer challenging. After completing a superset, take a one to two minute water break and move on to the next superset until you complete all the supersets.

Beginner: 2 rounds
Intermediate: 3 rounds
Advanced: 4 rounds

Superset 1:
10 Burpees
40 Mountain Climbers
30 Hip Dips

Superset 2:
10 Squat Jumps
15 Sumo Squats
40 Russian Twists

Superset 3:
24 Walking Lunges
15 Leg Lifts
30 Toe Touches


Mountain Climbers

Hip Dips

Squat Jumps

Sumo Squats

Russian Twist

Walking Lunges

Leg Lift

Toe Touches

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Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

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