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. 


20 responses to “Fast Fitness! Get Strong with No Equipment (Video!)”

  1. Avatar Gramppa D. says:

    Lord knows I need to lose weight and tone up. Thank you for these easy suggestions. Might I suggest shortening the introductory explanations, and utilizing a clip-on mic or headset to eliminate the echo effect when inside your work-out room.

  2. Avatar Connie says:

    I would like to see something for older overweight people. Seeing someone who is already very fit doing exercises that i could possible hurt myself doing does not inspire me. I want to lose the weight. Dont you have something for older people with bad knees and backs. Yes my doctor says I can exercise and should.

    • Avatar Sariete says:

      P90 without the “X”. By beachbody

    • Avatar cattail722 says:

      Collage Video has some great videos for people like you with previews, so you know what you’re getting yourself into before you buy. I recommend checking out their website.

    • Avatar pismopal says:

      I have a bad back and knee. I ride a bicycle at 14 mph for 100 miles a week. I am 74 years old and overweight. Go figure

      • Avatar dvd says:

        @pismopal — oh my, 100 miles a week and still overweight! This is so discouraging 🙁 Here I thought I could loose weight a bit easier. Now I’m not so sure I will ever get rid of these few extra pounds that crept up after menopause.

        • Avatar pismopal says:

          I could make it happen in the old days when it’s harder now

        • Avatar Allicat says:

          The body adjusts to the same activity and level of activity done repeatedly. Shake it up by adding intervals, i.e., pump harder and faster for a stretch, then back off, slow down, recover, and then do it again. Google interval training. Also, try another cardio machine. Use the elliptical or rowing machine.

  3. Avatar Traci says:

    In this video the first exercise the bridge – do you keep going up an down or do you go up and hold it for 30 seconds?

  4. Avatar Ed Sitera says:

    Good point Connie! I would like to see those exercises too.

  5. Avatar Jo says:

    The sound on this is terrible. It echoes and I can’t understand a lot of it. It is muffled.

  6. Avatar Baaablacksheep says:

    Dear Lord, Those legs!

  7. Avatar nevada5 says:

    I’m just not able to hear what she’s saying. This is of interest to me, so I’ll check back and see if the sound is fixed.

  8. Avatar Aimz says:

    Swim if you have bad joints

  9. Avatar Angie says:

    How do I log this in my My fitness pal diary?

  10. Avatar tdneuf says:

    Suggestion on your future videos; cover as much of the wall opposite the green one behind you (behind the camera) with a quilt or medium/heavy cloth to decrease the echo of your voice. They will be much clearer vocally and easier to listen to and understand.

  11. Avatar EmmaLL says:

    Does this need a warm-up or can it be done alone?

  12. Avatar Mzs Stiletto says:

    I did this last night. At first I wasn’t sure if I was doing it right but judging from the soarness today, I was. It’s a good soarness. I love this workout and highly recommend it. My core and thighs are feeling the burn today. 🙂 Two thumbs up.

  13. Avatar Jena says:

    has anyone figured out how to log this into MyFitness Pal?

  14. Avatar Richard says:

    How d I get this video to play in Windows 7, Internet Explorer 11?

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