FWTFL: No Weights, No Problem

In the FASTer Way to Fat Loss, we follow a pyramid in which nutrition and rest are key. Next up, strength, HIIT, and cardio training! A question I get asked by many is, “What if I don’t have any weights?” In this program, I can confidently say, no problem!

Strength Training:

When strength training, we often think of a gym filled with weights or cable equipment. However, this does not have to be the case! Some of my favorite exercises that build muscle are bodyweight based - all you need is room to move around!

  • Squats

  • Push-ups (Try a traditional style to work the chest, or bring the arms and elbows in to challenge the triceps)

  • Lunges

  • Step-ups (Use your steps leading downstairs or into your home)

  • Planks

  • Tricep Dips (Use a park bench, or the steps you used before)

HIIT Training:

The basis of good HIIT training is to bring the heart rate up high, followed by rest to build our endurance. There are so many ways to do so without ANY equipment! Try doing 30 seconds on, 30 seconds rest of each exercise for 3-4 rounds, or mix and match them to build supersets!

  • Jump squats

  • Mountain climbers

  • Jump lunges

  • Butt kicks

  • Jumping jacks

  • Cheek to cheek plank

  • Burpees

  • Forearm push-ups

Cardio Training:

Cardio is something that comes very last in the FASTer Way to Fat Loss pyramid. Hours are not spent on the treadmill nor the elliptical at the gym, rather small spurts of low-intensity training. Here are a few of my favorite ways to get it in!

  • Talk a walk, jog, or challenge yourself to do both around the block!

  • Hop on a bicycle.

  • Go swimming!

In the FASTer Way to Fat Loss, weights are not a necessity. There are so many ways to adapt and make the program work for you - especially when the focus of success comes from nutrition and rest. If you’re ready to jump in, be sure to head over to my FWTFL page!



WorkoutsJenny Mire