Get Fit Quick: Best Full-Body Workout Without Weights

Torch calories and build muscle without lifting a single weight. You don't need a gym membership or equipment to do a full-body workout.

You can complete this fat-blasting workout anywhere, so you don't have any excuses not to get moving.

Note: Complete 3 to 4 sets of each exercise.

Treadmill Intervals

Works: Legs, glutes, calves, core, stamina

  • Warm up with a quick walk for five minutes. Then bring your speed up to fast running pace.
  • Run for 30 seconds.
  • Jump off for 30 seconds.
  • Run for 30 seconds and repeat the pattern.

Do this 15 times; newbies start with 10 reps. If you can't do 30 seconds on again, simply go to 25 seconds on and 35 seconds off. When that gets too hard, do 20 seconds on and 40 seconds off.

Write down what you do each week. Your goal: 30 seconds on, 30 seconds off, 15 times.

Take it up a notch: If this exercise is easy for you, up your incline.

Take a two-minute break and then jog for 10 more minutes.

Note: If you don't have a treadmill, run outside. If it's too cold or wet, you can run in place.

More: 3 Treadmill Intervals to Boost Offseason Fitness

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