1
| Exercise | Sets | Duration per set Rest |
|---|---|---|
| Russian Twist, Standing | 4✕ | 1 min |
| Burpee | 5✕ | 15-20 rep. |
| Side Jumps | 5✕ | 2 min |
| Squat | 5✕ | 15-20 rep. |
| Lunge | 5✕ | 15-20 rep. |
Workout plan
Losing Weight And Burning Fat Without Weights And Equipment
2
| Exercise | Sets | Duration per set Rest |
|---|---|---|
| Prisoner Squat | 4✕ | 1 min |
| Jump, One-Legged | 4✕ | 1 min |
| Burpee | 5✕ | 15-20 rep. |
| Mountain Climber | 5✕ | 20 rep. |
| Side Lunge | 4✕ | 15-20 rep. |
| Straight Arm Plank With Alternating Arm And Leg Raise | 3✕ | 20 rep. |
3
| Exercise | Sets | Duration per set Rest |
|---|---|---|
| Frankenstein Walk | 3✕ | 45 s |
| Jump Squat | 4✕ | 15 rep. |
| Jump, One-Legged | 3✕ | 10-12 rep. |
| Mountain Climber | 5✕ | 15 rep. |
| Plank Jumping Jacks | 4✕ | 15-20 rep. |
| Reverse Snow Angel | 4✕ | 17-20 rep. |
4
| Exercise | Sets | Duration per set Rest |
|---|---|---|
| Jumping Jacks | 3✕ | 30 s |
| Air Squat | 5✕ | 30 s |
| Lunge | 4✕ | 45 s |
| High Knees in Place | 4✕ | 30 s |
| Plank Jumping Jacks | 4✕ | 15-25 rep. |
| Burpee | 3✕ | 30 s |
| Mountain Climber | 4✕ | 15-25 rep. |
5
| Exercise | Sets | Duration per set Rest |
|---|---|---|
| Lunge | 3✕ | 15 rep. |
| Jumping Jacks | 5✕ | 20 rep. |
| Russian Twist, Standing | 4✕ | 16 rep. |
| Reverse Snow Angel | 4✕ | 20 s |
| Air Squat | 4✕ | 20 rep. |
| Jump, One-Legged | 4✕ | 20 s |
| Side Jumps | 4✕ | 20 rep. |
6
| Exercise | Sets | Duration per set Rest |
|---|---|---|
| Fire Feet | 4✕ | 45 s |
| Jumping Jacks | 4✕ | 30 s |
| Air Squat | 4✕ | 15 rep. |
| High Knees in Place | 4✕ | 20-30 rep. |
| Skater Hops | 4✕ | 16 rep. |
| Jump, One-Legged | 4✕ | 16 rep. |
| Burpee | 4✕ | 10-20 rep. |
7
| Exercise | Sets | Duration per set Rest |
|---|---|---|
| Jumping Jacks | 2✕ | 15 s |
| High Knees in Place | 2✕ | 10 rep. |
| Frankenstein Walk | 3✕ | 10 rep. |
| Jogging | 1✕ | 35-45 min |
8
| Exercise | Sets | Duration per set Rest |
|---|---|---|
| Fire Feet | 4✕ | 20 s |
| High Knees in Place | 4✕ | 15 s |
| Jump, One-Legged | 4✕ | 12 rep. |
| Side Jumps | 4✕ | 20 rep. |
| Bicycle | 4✕ | 20 s |
| Dead Bugs | 4✕ | 12 rep. |
| Plank Mogul Jumps | 4✕ | 10 rep. |
9
| Exercise | Sets | Duration per set Rest |
|---|---|---|
| High Knees in Place | 4✕ | 20 s |
| Side Jumps | 4✕ | 30 s |
| Air Squat | 3✕ | 10 rep. |
| Globe Jumps | 4✕ | 30 s |
| Fire Feet | 4✕ | 20 s |
| Burpee | 4✕ | 10 rep. |
| Wrestler Squat | 3✕ | 10 rep. |
10
| Exercise | Sets | Duration per set Rest |
|---|---|---|
| Frankenstein Walk | 4✕ | 14 rep. |
| Crab Walk | 4✕ | 20 s |
| High Knees in Place | 4✕ | 20 s |
| 180 Jump Squat | 3✕ | 12 rep. |
| Mountain Climber | 4✕ | 10 rep. |
| Skater Hops | 4✕ | 20 rep. |
| Squat Thrust | 3✕ | 12 rep. |
11
| Exercise | Rounds | Duration Rest |
|---|---|---|
| Jumping Jacks | 8✕ | 20 s 10 s |
| High Knees in Place | 20 s 10 s | |
| Squat | 20 s 10 s | |
| Burpee | 20 s 10 s | |
| Tuck Jumps | 20 s 8 s | |
| Lunge | 20 s 10 s | |
| Bicycle | 20 s 20 s | |
| Mountain Climber | 20 s 1 min |