WeightLESS Workout Challenge

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Workout without the weights! This challenging bodyweight workout is designed to burn fat, tone, and define, while simultaneously increasing balance and strength. From beginners to advanced fitness enthusiasts, bodyweight exercises are an excellent way to achieve your fitness goals. So, put down the dumbbells and let your body be the weight!

Equipment Needed: yoga mat or a soft surface for floor exercises; chair or flat bench; interval timer.

What to Do: Perform each move for 20 secs; rest 10 secs after each move; perform this routine 3 times weekly for best results. Review each video below for a demonstration of correct form

Beginner Level: complete 1 circuit
Intermediate Level:  complete 2 circuits
Advanced Level: complete 4 circuits


1. Jumping Jacks
2. Stationary Lunge right leg
3. Stationary Lunge Left Leg
4. High Knees
5. Tricep Dips
6. Squats
7. Bicycle Crunches
8. Plank

Jumping Jacks

Stationary Lunges

High Knees

Tricep Dips


Bicycle Crunches


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5 Comments on "WeightLESS Workout Challenge"

  1. Smallpoppitts  February 17, 2014

    Can I just confirm that at the beginner level this would equate to a total of 4 minutes for 1 circuit

    • SkinnyMs  March 3, 2014

      Yes, that's right.

  2. ashley  March 18, 2014

    i just did this and i was slightly confused.. im so sorry. ;-;
    so you do each of these for 20 seconds, then go on to the next?
    thats what i did, and i've built up a lot of sweat. maybe because i've been out of shape.
    but i'm looking forward to coming back to you with results!

    • SkinnyMs  April 2, 2014

      Yes Ashley. That's great!

  3. Lee  March 24, 2014

    I have fibro and have basically not moved my body much for over a year. I am trying to start out slow. I know I can do this one. I've been doing planks already. Thank you so very much for the beginner routines. Perfect for people with chronic help problems!


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