About this workout
No gym, no equipment, no excuse. This 6-week program uses nothing but your bodyweight and floor space to build a fat-loss circuit you can do in a living room, a hotel room, or a park.
Who This Program Is For
- You have no equipment available, or you travel and need something that works anywhere
- You're newer to training and want a program that builds a base while dropping body fat
- You have 30-45 minutes, four days a week
This program is not the right fit if:
- You already train regularly with weights (you'll get more out of a loaded program)
- You have knee or joint issues that jumping movements aggravate (swap the jumps for step-ups)
What You'll Need
None. Just enough floor space to lie down and swing your arms.
The Program
| DAY 1 — FULL BODY A | |||
|---|---|---|---|
| Exercise | Sets | Reps | Rest |
| Body Squat | 3 | 15-20 | 45 sec |
| Push Ups | 3 | 10-15 | 45 sec |
| Walking Lunge | 3 | 12/leg | 45 sec |
| Mountain Climbers | 3 | 30 sec | 30 sec |
| Plank | 3 | 30-45 sec | 30 sec |
| DAY 2 — FULL BODY B | |||
|---|---|---|---|
| Exercise | Sets | Reps | Rest |
| Jump Squat | 3 | 12-15 | 45 sec |
| Incline Push Ups | 3 | 12-15 | 45 sec |
| Glute Bridge | 3 | 15-20 | 45 sec |
| Burpees | 3 | 10-12 | 45 sec |
| Russian Twist | 3 | 20 | 30 sec |
| DAY 3 — FULL BODY C | |||
|---|---|---|---|
| Exercise | Sets | Reps | Rest |
| Bulgarian Split Squat | 3 | 10-12/leg | 45 sec |
| Decline Push Ups | 3 | 10-12 | 45 sec |
| Step Up | 3 | 12/leg | 45 sec |
| High Knees | 3 | 30 sec | 30 sec |
| Reverse Crunch | 3 | 15-20 | 30 sec |
| DAY 4 — FULL BODY D | |||
|---|---|---|---|
| Exercise | Sets | Reps | Rest |
| Wall Squat | 3 | 30-45 sec | 45 sec |
| Pike Push Up | 3 | 8-10 | 45 sec |
| Superman | 3 | 12-15 | 30 sec |
| Burpees | 3 | 12-15 | 45 sec |
| Side Plank | 3 | 30 sec/side | 30 sec |
How to Progress
Every week, either add 2-3 reps per set or knock 5 seconds off your rest. By week 4, you should be moving through the circuit with almost no rest between exercises, only between rounds. If a move gets easy before the program ends, add a slow 3-second lowering phase instead of just doing more reps.
Warm-Up and Recovery Notes
March in place and swing your arms and legs through their full range for 3-5 minutes before starting. This is bodyweight work, but you're still asking your joints to move fast and load repeatedly, so treat the warm-up like it matters, because it does. Take it easier in week 6, half the rounds, to let things recover before you reassess.
Nutrition and Supplementation
Fat loss is a calorie deficit first. This program burns real energy but won't out-work a bad diet. Keep protein high to hang onto muscle while the scale moves, and don't drop calories so low that you can't recover between sessions. A basic multivitamin covers your bases if your food choices are limited while traveling.
FAQ
Will this actually help me lose fat with no weights?
Yes. Fat loss comes from a calorie deficit and consistency, and this program is built to keep your heart rate up and burn real energy without equipment.
What if I can't do a full push-up yet?
Start with the incline version, hands on a chair or counter, and work down to the floor as you get stronger.
Can I do this every day instead of four days a week?
Give your body at least one full rest day between sessions early on. You can add a fifth light day later if you're recovering well.
Related Programs
- 4-Week Circuit Training Program for Fat Loss
- 4-Day No-Equipment Muscle-Building Program
- Treadmill Interval Workout Plan for Fat Loss
Questions and results
Ask a coach
Running this program? Tell us what week you are on and how the progression is going. A coach answers every question here.