* Stretching exercises are not included in this list!

Weight Loss Exercises Without Equipment

Reverse Sliding Lunge

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Calves
required:Towel
optional:Dumbbells (2), Kettlebells (2), Backpack
level:Normal
type:Strength, Cardio
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Sumo Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Adductors, Glutes
auxiliary muscles:Lower Back, Abductors
required:Nothing
level:Normal
type:Strength, Cardio
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Deck Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Rectus Abdominis, Glutes, Quadriceps
auxiliary muscles:Lower Back, Adductors, Obliques
required:Nothing
optional:Dumbbell, Fitness Mat, Kettlebell, Backpack
level:Normal
type:Strength, Cardio
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Reverse Lunge

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps
auxiliary muscles:Hamstrings, Abductors, Calves, Adductors
required:Nothing
optional:Dumbbells (2), Medicin Ball, Kettlebell, Dumbbell, Kettlebells (2), Backpack
level:Normal
type:Strength, Cardio
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Plank With Leg Sweep / Rotational Mountain Climber

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Glutes, Obliques
auxiliary muscles:Trapezius, Hamstrings, Lower Back, Adductors, Abductors
required:Nothing
optional:Bench, Seat, Exercise Ball, Weight Cuffs
level:Normal
type:Strength, Cardio
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Static Runner

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Shins, Glutes
auxiliary muscles:Lower Back, Rectus Abdominis, Adductors, Abductors
required:Nothing
optional:Weight Cuffs
level:Easy
type:Cardio
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180 Jump Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Calves, Hamstrings, Glutes
auxiliary muscles:Lower Back, Rectus Abdominis, Adductors, Obliques, Abductors
required:Nothing
optional:Kettlebells (2), Weight Cuffs, Dumbbell, Dumbbells (2), Kettlebell
level:Normal
type:Strength, Plyometrics, Cardio
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Side Mountain Climbers

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Rectus Abdominis, Obliques, Quadriceps, Hamstrings
auxiliary muscles:Lower Back, Triceps
required:Nothing
optional:Stool, Bench, Seat
level:Hard
type:Strength, Plyometrics, Cardio
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Prisoner Squat

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps
auxiliary muscles:Hamstrings, Glutes
required:Nothing
optional:Backpack
level:Normal
type:Strength, Cardio
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Jump, One-Legged

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Calves, Glutes
auxiliary muscles:Shins
required:Nothing
optional:Weight Cuffs
level:Normal
type:Plyometrics, Cardio
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