Cool Workouts to Do Without Equipment to Lose Weight Fast

Lose weight quickly with circuit training.

Wendy Hope/Stockbyte/Getty Images

When you're in a hurry to lose weight, you don't want to be messing around with complicated equipment or expensive gear. Learning to use your own body weight and a variety of different training programs will free you to work out on your own schedule, wherever you are and during whatever time you have. A mix of training styles, such as interval training, ladder circuits and metabolic circuits, will help you lose weight quickly.

Interval Training

Interval training requires alternating short bursts of high-intensity activity with brief rest periods. According to a 2008 study conducted at the University of New South Wales in Australia and published in the "International Journal of Obesity," intervals are among the most effective types of exercise for fat loss, lean-muscle development and improvement of athletic performance. For example, Tabata sprints are a popular form of interval training; they involve 20 seconds of all-out sprinting followed by 10 seconds of rest. Repeat this eight times for a total of four minutes.

Ladder Circuits

Ladder circuits are extremely effective in getting your heart rate up and bringing your dress size down. A ladder circuit is made up of a handful of exercises; you perform it for an ascending number of repetitions per set and then a descending number of repetitions per set. For example, your ladder circuit might be comprised of pushups, squats, situps and toe-touch jacks. Perform 10 repetitions of each exercise for your first set, 20 repetitions for the second set, 30 repetitions for the third set, 20 for the fourth set and 10 for the fifth set.

Metabolic Circuits

A metabolic circuit combines resistance exercises with high-intensity, timed intervals. Racing the clock is a great way to get the most out of this style of workout -- and keep your time commitment down. Each time you perform a metabolic circuit, try to reduce the time it takes you. For example, a metabolic circuit might be five sets comprised of 10 burpees, 10 depth squats, 20 walking lunges and a 30-second plank. Time your first set and try to reduce your time by a few seconds for each subsequent set.


One of the most enjoyable ways to lose weight is to move away from structured workout routines and get into some fun outdoor activities. Take a hike in the hills near your home. Have swimming races with friends at the local pool or lake. Head to the beach and run up and down the sand dunes as fast as you can. Not only will all these activities draw heavily on your fat stores, but you'll also get the benefits of fresh air, sunshine and stress-reducing relaxation time.