{"id":2097,"date":"2014-05-15T10:57:06","date_gmt":"2014-05-15T17:57:06","guid":{"rendered":"https:\/\/www.bornfitness.com\/?p=2097"},"modified":"2017-11-27T08:23:24","modified_gmt":"2017-11-27T15:23:24","slug":"no-equipment-home-workouts-fat-loss-edition","status":"publish","type":"post","link":"https:\/\/www.bornfitness.com\/no-equipment-home-workouts-fat-loss-edition\/","title":{"rendered":"No Equipment Home Workouts: Fat Loss Edition"},"content":{"rendered":"<p>Not every workout needs to occur at a gym, take 60 minutes, or even require any equipment. When I&#8217;m on the road, whether for business or pleasure, finding a fitness facility isn&#8217;t top priority. Or if I&#8217;m at home and tied to my desk, I&#8217;m not going to stress about getting dressed and ready to train. But none of those are reasons why I can&#8217;t still find a time to sneak in a quick workout. And for someone who is on the road nearly every week, this is a necessity and a realistic approach to prioritizing health.<\/p>\n<p>That&#8217;s when <a href=\"https:\/\/www.bornfitness.com\/how-to-build-the-perfect-bodyweight-workout\/\">bodyweight workouts get the job done<\/a>. When done right, these should be quick, effective, and leave you feeling like you pushed yourself&#8230;all without ever leaving your home.<\/p>\n<p>Here&#8217;s one of my favorite bodyweight circuits. It&#8217;s perfect for any situation where you literally have no equipment available, but still want an effective workout. The rest periods make it preferable for a fat loss routine or just to get your heart rate elevated and feel like you pushed your body and became a little bit better. Set your timer for 30 minutes or less because that&#8217;s all you&#8217;ll need.<\/p>\n<p><strong>How to perform this workout<\/strong><\/p>\n<p>This can serve as two separate programs or one total body workout. Perform all sets in order. That is, do one set of an exercise, rest the prescribed amount of time, and then repeat. Once all sets are complete, then move on to the next exercise.<\/p>\n<p><strong><span style=\"text-decoration: underline;\">Lower Body Workout<\/span><\/strong><\/p>\n<p>1) Skater Squat or bodyweight squat \u2013 3 x 15-20 reps (60 seconds rest)<br \/>\n2) 1-Leg Hip Thrust \u2013 3 x 12 reps (30 seconds rest)<br \/>\n3) Alternating lunges \u2013 3 x 45-60 seconds (30 seconds rest)<br \/>\n4) Side Plank \u2013 3 x 30 second hold per side (45 seconds rest)<\/p>\n<p><strong><span style=\"text-decoration: underline;\">Upper Body Workout<\/span><\/strong><\/p>\n<p>1)Inchworms 3 x 10-12 (60 seconds rest)<br \/>\n2) Feet Elevated Pushup -3 x 10-20 reps x (60 seconds rest)<br \/>\n3) Close Grip Pushup 3 x AMAP (as many reps as possible) x (60 seconds rest)<br \/>\n3) Burpees: 3 x 10 reps (60 seconds rest)<\/p>\n<h2>A Solution for Failed Fat Loss<\/h2>\n<p>A weight loss plan doesn\u2019t have to be a world of false promises and hype. Much like the home workout, the best approach is one that is both practical and challenging.<\/p>\n<p>Now you can join a proven weight loss program with a personalized component of support and accountability. <a href=\"\/coaching\" target=\"_blank\" rel=\"noopener\">Click here to learn more.<\/a><\/p>\n<h3><em><strong>READ MORE:\u00a0<\/strong><\/em><\/h3>\n<p><a href=\"https:\/\/www.bornfitness.com\/the-truth-about-the-7-minute-workout\/\">The Truth About the 7-Minute Workout<\/a><\/p>\n<p><a href=\"https:\/\/www.bornfitness.com\/faster-fat-loss-how-to-add-workout-finishers\/\">Faster Fat Loss: How to Add Workout Finishers<\/a><\/p>\n<p><a href=\"https:\/\/www.bornfitness.com\/calories\/\">Want to Burn More Calories? Add This to Your Fat Loss Plan<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Not every workout needs to occur at a gym, take 60 minutes, or even require any equipment. When I&#8217;m on the road, whether for business or pleasure, finding a fitness facility isn&#8217;t top priority. Or if I&#8217;m at home and tied to my desk, I&#8217;m not going to stress about getting dressed and ready to [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":2100,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[569],"tags":[196,720,195,197,194,719],"class_list":["post-2097","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-bodyweight-workout","tag-fat-loss","tag-home-workout","tag-no-equipment-workout","tag-travel-workout","tag-workouts","bf-level-beginner"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>No Equipment Home Workouts: Fat Loss Edition<\/title>\n<meta name=\"description\" content=\"Not every workout needs to occur at a gym, take 60 minutes, or even require any equipment. 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This no equipment home workout is designed for fat loss.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.bornfitness.com\/no-equipment-home-workouts-fat-loss-edition\/\" \/>\n<meta property=\"og:site_name\" content=\"Born Fitness\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BornFitness\" \/>\n<meta property=\"article:author\" content=\"http:\/\/www.facebook.com\/bornfitness\" \/>\n<meta property=\"article:published_time\" content=\"2014-05-15T17:57:06+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-11-27T15:23:24+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.bornfitness.com\/wp-content\/uploads\/2014\/05\/shutterstock_99597413.jpg?fit=1000%2C669&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"669\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Adam Bornstein\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@BornFitness\" \/>\n<meta name=\"twitter:site\" content=\"@bornfitness\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Adam Bornstein\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.bornfitness.com\/no-equipment-home-workouts-fat-loss-edition\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.bornfitness.com\/no-equipment-home-workouts-fat-loss-edition\/\"},\"author\":{\"name\":\"Adam Bornstein\",\"@id\":\"https:\/\/www.bornfitness.com\/#\/schema\/person\/06279fc9f7f2162bff15ba67880fb309\"},\"headline\":\"No Equipment Home Workouts: Fat Loss Edition\",\"datePublished\":\"2014-05-15T17:57:06+00:00\",\"dateModified\":\"2017-11-27T15:23:24+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.bornfitness.com\/no-equipment-home-workouts-fat-loss-edition\/\"},\"wordCount\":413,\"commentCount\":2,\"publisher\":{\"@id\":\"https:\/\/www.bornfitness.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.bornfitness.com\/no-equipment-home-workouts-fat-loss-edition\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2014\/05\/shutterstock_99597413.jpg\",\"keywords\":[\"bodyweight workout\",\"fat loss\",\"home workout\",\"no equipment workout\",\"travel workout\",\"workouts\"],\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.bornfitness.com\/no-equipment-home-workouts-fat-loss-edition\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.bornfitness.com\/no-equipment-home-workouts-fat-loss-edition\/\",\"url\":\"https:\/\/www.bornfitness.com\/no-equipment-home-workouts-fat-loss-edition\/\",\"name\":\"No Equipment Home Workouts: Fat Loss Edition\",\"isPartOf\":{\"@id\":\"https:\/\/www.bornfitness.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.bornfitness.com\/no-equipment-home-workouts-fat-loss-edition\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.bornfitness.com\/no-equipment-home-workouts-fat-loss-edition\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2014\/05\/shutterstock_99597413.jpg\",\"datePublished\":\"2014-05-15T17:57:06+00:00\",\"dateModified\":\"2017-11-27T15:23:24+00:00\",\"description\":\"Not every workout needs to occur at a gym, take 60 minutes, or even require any equipment. 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