All you will hear in the world of fitness and health is to lift heavy. Though weight lifting has lots of benefits, sculpting your body and building strength is definitely not it. So, getting a workout on your own body weight is enough to get the work done. So, if you are looking to give your dumbbells some rest, let’s take a look at a few of the fat-burning workouts that will require no weights. However, you need to practice these exercises at least two to three times a week to see the strength of success.

Always Include Warm-Up

No matter the exercise routine you are following, it is always important to warm up before you start. It is a good idea to start with few minutes of jogging and brisk walking to raise your heartbeat and get the circulation going. You can stretch or foam roll afterward to minimize any soreness.

Rotational Jacks

Kick-off your weightless workout with this slightly twisted jumping jack with lots of fun, rotational jack. They will get your muscles warm and bring your heart rate up. Start this exercise with a wide stance and sift knees. Extend your arms straight out on your sides and make sure they are parallel to the ground. By keeping your head and neck stationary and your arms straight, slowly hinge forward at the hips and start rotating your torso so that the right-hand touches the ground. After finishing, return to the starting position and repeat the same with the left side.


This exercise is ideal to burn your lower half and they are also great for stability and balance also. Take a bench that is at least knee height. Now, step onto the bench by pushing your heel of the right foot and driving your left knee up simultaneously. Lower your left leg onto the ground and step off the bench. Repeat 10 to 15 repetitions with each side in a set of 3.

Mountain Climbers

This exercise can do wonders without the weights. A few sets of mountain climbers and you are good to go. Set your lungs and muscles on the roll with a combination of knee drive and support from your own body weight. Start with a high plank position with extended arms. Engage your core but keep your neck and spine neutral. Now, drive your right knee up and towards your chest and extend it. Repeat the same immediately with left knee. Repeat this for 30 seconds while keeping a good form. Do a total set of the set for a complete workout.

Squat Jumps

This is a kind of plyometric exercise that requires a lot of muscle force in a short period of time. You will get a bang for your buck with these exercises given you have gone through a few sets. Since they are high-impact exercises, proceed with caution in case you have sensitive knees. Start by lowering yourself with a squat position with bend arms and hands together out and in front of you. Engage into jumping by pushing your hands upwards and then landing back again on the balls of your feet. Reach the ground and again start from the beginning. Complete this with 3 sets comprising 10 to 12 repetitions.

Adequate and Healthy Diet

As important it is to follow these weightless exercises with their complete reps and sets, it is equally important to follow up with a healthy and proper diet to ensure that your muscles and vitals are getting back the energy they are losing while exercises, for an all-round benefit.