Fast Fitness! Get Strong with No Equipment (Video!)

Neghar Fonooni
by Neghar Fonooni
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Fast Fitness! Get Strong with No Equipment (Video!)

Fast Fitness this month is all about using your own bodyweight—no equipment, no problem! While using load like barbells, kettlebells, and dumbbells are incredible ways to encourage fat loss, they aren’t the only way. Not to mention, if you’re new to exercise, you might not be ready for those types of load just yet. This workout will certainly help you get there!

This segment of Fast Fitness will show you how to lose fat and, if you’re just starting out, gain strength with absolutely no equipment. Now, I know some of you are a bit more advanced, so there are progressions and variations for each exercise, and you can of course add load to any of the exercises should you choose.

All that’s required for this workout are:

  • Your body
  • An interval timer or a timer app on your phone
  • A willingness to get sweaty
  • 16.5 minutes

That’s right, just 16.5 minutes! We will be utilizing strict work to rest ratios to ensure that you make the best use of your time, helping you tackle your fat loss goals no matter how busy you are.

(If you haven’t already, check out past workouts from the Fast Fitness series HERE)

Remember, short workouts aren’t necessarily less effective, and being short on time isn’t an excuse to be sedentary. In fact, using an interval timer can make your workouts even more effective. When it comes to exercise, more isn’t better; better is better. So if 16 minutes is all you’ve got, then let’s make those 16 minutes really count.


Set your timer for 30 seconds on/30 seconds off x 5. At the end of the 5th interval, you’re going to take an EXTRA 30 seconds off for 60 seconds total. I want you to be rested and ready to tackle the next round. After 60 seconds, complete another round, aiming for 3 total rounds.

If you’re just starting out, 1 round might be more than enough, and that’s okay! Just work your way up and focus on movement integrity.

The exercises:

1) Glute Bridge: Be sure to squeeze the glutes and keep the abs engaged. You don’t want to arch your back or cramp your hamstrings. Turn those glutes on!
Variations: 1 leg bridge, stability ball leg curl, weighted glute bridge

2) Inchworm: Keep the abs engaged and shoulders strong and packed. Don’t wobble or collapse.
Variations: Plank up/downs

3) Reverse Lunge: Shoulders should stay over the hips and core should be stable. Be sure to squeeze the glute when stepping back and push up through the heel of the front leg.
Variations: Weighted reverse lunge, lunge jump

4) Reptile Plank: Keep the core engaged as you pull your knee to your armpit. Shoulders should remain packed.
Variations: Reptile push-up

5) Squat: Torso should remain tall, and knees should never cave in. Squeeze your glutes and brace your abs as you stand up.
Variations: Weighted squat, squat jump

About the Author

Neghar Fonooni
Neghar Fonooni

Fitness expert, writer, entrepreneur, and mom, Neghar Fonooni is passionate about helping people empower themselves to live a vibrant, fulfilling life. Her intention is to teach women how to find and cultivate their inner radiance, living a lifestyle of their own design. 


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