You don’t need fancy gym equipment to shed the pounds but just HIIT activity! Try 6-week bodyweight-only weight and fat loss plan to see results after two months of being consistent with the training plan.



Bodyweight workout solve this problem by giving you an effective exercise that can be done anywhere, anytime, with little to no setup.

So, when it comes to weight loss, you don’t necessarily need cardio machines and other fitness tools to accomplish your goals. Unlike with resistance training where you’ll likely benefit more from having a few pieces of equipment.

Now, of course, it’s definitely nice to have an elliptical, treadmill, or whatever we use for indoor cardio. But that’s just not an option for most of us right now. So today, we want to guide you through a 6-week body weight workout regime that’ll strip the pounds away while getting you stronger and more toned simultaneously. 

6-Week Workout Routine

These below workouts are strictly bodyweight-only. Each week will involve the same exercises and exercise duration to keep the routine simple.

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1. Basic Burpee

Burpees are a top choice for calorie-burning workout that works the upper and lower body in an explosive manner. Now, depending on your current level of training experience, you can do the push-up that’s involved in the burpee or you can leave it out. This way, most people can do it.

2. Mountain Climbers

Even more, a very common bodyweight cardio exercise, the mountain climber is lower impact than jumping exercises. But, you’ll definitely burn lots of calories. It’s also effective for the core muscles. Now, you probably won’t be able to count twelve reps on each side. So instead, count 20 seconds.



3. Pullups

Grab onto a bar and hang so that your arms are straight and your feet aren’t touching the ground. Pull yourself up so that your chest touches the bar, then slowly lower yourself back down to the starting position. That’s one rep.

4. Pushups

Place your hands on the floor at shoulder-width, keeping your abs braced and your body in a straight line, squeeze your shoulder blades together. Lower your body until your chest is an inch above the floor.

5. Lunges

Stand with your feet hip-width, holding a dumbbell in each hand. Step forward with one leg, and lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor. Step forward with your rear leg to perform the next rep.

6. High Knees

The classic high-step drill. Make sure to pump your arms to get your knees at maximum height.

7. V-Up

Lie on the floor with arms extended overhead and legs straight in front of you. Tuck your chin to your chest and raise your upper body off the floor while you raise your legs. Your body should form a V shape in the top position. Slowly lower your torso and arms before you begin the next rep.

8. Side-plank

Lie on your side on the ground, posting on the same side elbow. Stack your legs, then lift your hips off the ground so your body forms a straight line.

9. Butterfly Situp

Sit with the soles of your feet together and your knees close to the ground, making sure to bring your torso up as tall as you can. Perform situps, making sure to touch the ground in front of your feet at the top of each rep.

10. Bicycle Crunches

Lie on the ground with your legs raised and your knees bent at 90°. Cycle your legs back and forth. Don’t twist your neck as you do the reps—let your head stay neutral, in line with your torso as it moves back and forth.