How to Lose Weight With No Exercise Equipment

• Step 1

  Choose one or more cardiovascular exercises. Choose ones you enjoy and that can be done anywhere at any time. Some good examples are jogging, running, walking, jumping jacks and climbing stairs. Do these cardio exercises on most if not every day of the week for up to one hour to maximize the number of calories burned each day. Work at the highest intensity that is safe for your fitness level. If you're new to exercise, start with brisk walking a few times a week and increase the intensity and frequency of your cardio gradually. This frequent, intense cardio will burn fat stores in your body and prevent you from making new ones.

• Step 2

  Do resistance exercises. Perform these at least two days per week using all the major muscle groups in your body. Instead of using free weights or machines, do exercises that use your own body weight to provide resistance. This will increase the muscle mass on your body, which will increase the number of calories you burn at rest. The following exercises will work all the major muscle groups in your body using only your own body weight: push-ups, sit-ups, bicycle crunches, stair dips, side bends, squats, lunges, calf raises, leg raises and back extensions. See the video links below for demonstrations of these exercises.

• Step 3

  Eat the right balance of calories to fuel your workouts and maximize weight loss. Frequent and intense cardiovascular exercises require that about 50 percent of daily calories come from carbohydrates. About half of those calories should come from complex carbohydrates and whole grains such as oats, whole wheat bread, whole wheat pasta and brown rice. The resistance exercises will create new muscle cells. This process requires that about 25 percent of daily calories come from protein. Choose lean protein sources such as egg whites, poultry with no skin, fish and beans. Limit fat calories to no more than 30 percent of daily calories.

• 2
• Give each muscle group at least 48 hours of rest between resistance exercises. This will allow them to recover and create new muscle cells more effectively. Take advantage of any free time you get in your work day to do exercises in your office, stairway or outside of your work building.
• Give each muscle group at least 48 hours of rest between resistance exercises. This will allow them to recover and create new muscle cells more effectively.
• Take advantage of any free time you get in your work day to do exercises in your office, stairway or outside of your work building.
• Consult a registered dietitian to find out how many calories you burn each day and the number you need to eat to encourage weight loss.
• Consult a registered dietitian to find out how many calories you burn each day and the number you need to eat to encourage weight loss.

References & Resources

• Aerobic Exercise Prescription Components
• Strength Training & Weight Loss
• Video: Back Exercises Without Equipment
• Video: Bicycle Crunches, Push-Ups, Dips, Lunges & Jumping Jacks