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You Don't Need a Gym to Lose Fat and Build Muscle — Try These 11 Equipment-Free Moves

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a person sitting on a bench: POPSUGAR Photography / Sheila Gim


© POPSUGAR Photography / Sheila Gim
POPSUGAR Photography / Sheila Gim

The gym isn’t the only place where you can lose body fat and build muscle. Weightlifting will allow to you achieve both goals simultaneously, but it isn’t your only option if you want to get stronger. Using your body as a weight can and will help you turn excess body fat into lean muscle. Bodyweight exercises can be done anywhere and are great for beginners and those looking to mix up their workout routine. Get ready to strengthen your muscles with the 11 moves ahead. Don’t be surprised if you feel sore all over tomorrow.

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Single-Leg Deadlift

  • Stand with all your weight on your right foot, abs engaged and chest lifted.
  • Reach your torso forward as you lift your left leg behind you. Reach your arms out to the sides for balance as your torso and leg come parallel to the floor.
  • Hold this position for a moment, and reach through your left heel to engage the back of the left leg.
  • Moving in one piece, lower your left leg toward the floor as you return to standing upright, resting the left foot lightly on the ground. This completes one rep.



Image Source: POPSUGAR Photography


© Image Source: POPSUGAR Photography
Image Source: POPSUGAR Photography

Push-Up and Rotate

  • Begin in a plank position with your feet in line with your hips.
  • Lower your body toward the floor, and then push through your arms, returning to plank.
  • Twist to the left, reaching your left arm to the ceiling without letting your pelvis rise or lower.
  • Return to plank position, bringing your hand back to the floor. This completes one rep.



a woman jumping up in the air: Image Source: POPSUGAR Photography / Kat Borchart


© Image Source: POPSUGAR Photography / Kat Borchart
Image Source: POPSUGAR Photography / Kat Borchart

Fire Hydrant

  • Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
  • Keep your right knee at a 90-degree angle as you slowly raise your leg to the right until it is parallel to the ground. Avoid lifting your right hip, as you should keep both hips squared toward the floor.
  • With control, lower your leg back to the ground.
  • This completes one rep.



a woman sitting on a table: Image Source: POPSUGAR Photography


© Image Source: POPSUGAR Photography
Image Source: POPSUGAR Photography

Plank Side Walk

  • Begin in plank position with your hands underneath your shoulders, body in one straight line.
  • Simultaneously cross your right hand over your left as you step your left foot to the left. Then simultaneously step your left hand and right foot to the left, so you’re back in plank position. Your hands move together as your feet step apart.
  • Repeat this for five steps to the left and five steps to the right to complete a rep. Be sure to keep the hips low as you move, drawing the navel toward the spine.



a person in a white shirt: Image Source: POPSUGAR Photography


© Image Source: POPSUGAR Photography
Image Source: POPSUGAR Photography

Single Leg Squats

  • Stand with your feet hip-distance apart and raise your right leg, flexing your right ankle and pushing your hips back.
  • Lower your body while keeping your right leg raised (a squat with one leg). Keep your knees behind your toes and your heels firmly on the floor.
  • Hold and then return to standing. This completes one rep.
  • You can use a bench to squat/sit on to work your way toward doing the single-leg squat if needed.



a woman standing on a court: Image Source: POPSUGAR Studios


© Image Source: POPSUGAR Studios
Image Source: POPSUGAR Studios

Wall Sit

  • Stand with your back against a wall, placing your feet about two feet in front of you. Feet should be hip-distance apart.
  • Bending your knees, slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet farther from the wall to create proper alignment. Don’t let your knees fall into the midline of your body or sway outward.
  • Hold for 30 to 60 seconds, and then stand up.



a woman posing for a picture: Image Source: POPSUGAR Photography


© Image Source: POPSUGAR Photography
Image Source: POPSUGAR Photography

Burpees

  • Lower into a crouching squat with your hands on the floor.
  • Do a squat thrust by jumping your feet back into a plank position.
  • Do one basic push-up, bending the elbows and then straightening back to a plank.
  • Jump the feet forward to the hands, and come into a squat.
  • Do an explosive jump straight up, getting as much height as you can.
  • You’ve just completed one burpee!



a person jumping up in the air: Image Source: POPSUGAR Photography


© Image Source: POPSUGAR Photography
Image Source: POPSUGAR Photography

Forward Backward Lunge

  • Stand with the feet together.
  • Put weight in the left foot, lift your right knee up, and step into a forward lunge. The front knee should be at a 90-degree angle with the left knee just barely hovering above the ground.
  • Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle.
  • This counts as one rep.



a person sitting on a bench: Image Source: POPSUGAR Studios


© Image Source: POPSUGAR Studios
Image Source: POPSUGAR Studios

Up-Down Plank

  • Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank.
  • Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.
  • This counts as one rep.



a woman holding a dog: Image Source: POPSUGAR Photography


© Image Source: POPSUGAR Photography
Image Source: POPSUGAR Photography

Marching Bridge

  • Lie on your back with your hands by your side, with your heels about 12 inches from your pelvis. Press your heels into the floor to come into a bridge position with a neutral spine.
  • Press your right heel into the floor, and keeping your knee bent, raise your left leg until your hip is a 90 degrees. Lower your left leg down, pressing through your glutes so your pelvis doesn’t drift to the floor along with the leg. This counts as one rep.



a woman sitting on a table: Image Source: POPSUGAR Studios


© Image Source: POPSUGAR Studios
Image Source: POPSUGAR Studios

Triceps Dips

  • Sit on the ground with your knees bent and your hands behind you with fingertips pointed toward your butt. Lift your pelvis off the ground, straighten your elbows, and shift your weight back so your shoulders are directly over your hands.
  • Slowly bend your elbows to lower your pelvis toward the floor, then press into the floor to straighten, but not lock, your elbows; this completes one rep.



a woman sitting on a table: Image Source: POPSUGAR Photography


© Image Source: POPSUGAR Photography
Image Source: POPSUGAR Photography

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