No-Equipment Needed Total Body Fitness Program

Getting in shape is now simpler than ever with this 6 week daily workout program. No dumbbells, no kettlebells, no jump ropes. It’s just you, your exercise mat and some of the most effective bodyweight exercises that will help strengthen your muscles, boost your metabolism and burn tons of calories. I have picked some of […]
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Program Schedule

Done Day Workout Reps/Time Fitness
Day 1 12 Minute Body #12
Day 2 15 Minute Fat Burn #2 X
Day 3 Body Crush #29 X
Day 4 12 Minute Body #11
Day 5 15 Minute Fat Burn #5 X
Day 6 Body Crush #36 – Upper body and Abs
Day 7 Power Yoga #53
Done Day Workout Reps/Time Fitness
Day 1 15 Minute Fat Burn #2 X
Day 2 Body Crush #29 X
Day 3 12 Minute Body #10
Day 4 15 Minute Fat Burn #5 X
Day 5 Body Crush #34
Day 6 15 Minute Fat Burn #4
Day 7 Power Yoga #52
Done Day Workout Reps/Time Fitness
Day 1 Body Crush #36 – Upper body and Abs
Day 2 12 Minute Body #11
Day 3 15 Minute Fat Burn #4
Day 4 Body Crush #34
Day 5 12 Minute Body #10
Day 6 15 Minute Fat Burn #6
Day 7 Power Yoga #51
Done Day Workout Reps/Time Fitness
Day 1 12 Minute Body #12
Day 2 15 Minute Fat Burn #7
Day 3 Body Crush #31
Day 4 12 Minute Body #3
Day 5 15 Minute Fat Burn #6
Day 6 12 Minute Body #5
Day 7 Power Yoga #53
Done Day Workout Reps/Time Fitness
Day 1 15 Minute Fat Burn #8 – SIX PACK ABS!
Day 2 Body Crush #32
Day 3 12 Minute Body #9
Day 4 15 Minute Fat Burn #6
Day 5 Body Crush #28 X
Day 6 12 Minute Body #9
Day 7 Power Yoga #52
Done Day Workout Reps/Time Fitness
Day 1 Body Crush #32
Day 2 12 Minute Body #3
Day 3 15 Minute Fat Burn #8 – SIX PACK ABS!
Day 4 Body Crush #31
Day 5 12 Minute Body #5
Day 6 Body Crush #28 X
Day 7 Power Yoga #51

Comments



83 comments on “No-Equipment Needed Total Body Fitness Program”

  1. private avatar image
    Private

    Private  |  Rijeka, Croatia

    Hi,
    I have a problem.
    Why can not I open the Program Schedule, Day 1( No-Equipment Needed Total Body Fitness Program), , while all other CAN ….I am doing workout – Cardio and Strength Starter Program….

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      Private

      Private  |  Los Angeles, CA, USA

      There should be a button just above the schedule that says “Begin This Program”. Click that button to get access to the schedule. Definitely let me know if that button does not appear. 😉

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        Private

        Private  |  Toronto, Canada

        Hey Scott! FYI when I click the little “i” button beside any workout (to see the workout breakdown) – the loading circle of death stays on FOREVER. I have no other problems with slow internet or on this site in general, I was wondering if anyone else had had the same issue or if it’s in the process of being fixed?

        Love all the changes BTW 🙂

        -Monica

        • private avatar image
          Private

          Private  |  Los Angeles, CA, USA

          Hmm. 🤔 Did some checking — I don’t see any technical issues with it. One thought — try refreshing the page and see if that helps. If you have the window open for more than 12 hours or so, the security token might expire and need to be refreshed. Let me know. 😉

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            Private

            Private  |  Toronto, Canada

            It works today!! My computer was on all day yesterday (though I did refresh…)

            Either way I’m happy it works now because I like that feature a lot. Thanks for getting back to me, much appreciated 🙂

  2. private avatar image
    Private

    Private  | 

    Progress tracker: I started good, and then… PMS strickes again. Two workouts below average so far. 😔

    • private avatar image
      Private

      Private  |  Toronto, Canada

      I’m pumped for the calendar layout for the progress tracker. It’s the perfect amount of guilt I need to make myself do another zGym workout 🙂

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    Private

    Private  |  Brooklyn, NY, USA

    I am going SO slowly. If I kept the AMRAPs in the 15 minute zone I would only be doing minimal reps:( I just make sure I get through 3 rounds which usually ups my time to 18-20 minutes, which I know isn’t the way to do it but otherwise I feel like I didn’t do enough. I’m just not going nearly fast enough.

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      Private

      Private  |  Santa Clara, CA, USA

      Hi Lauren, I felt that way too and worked out like you do, but then I felt like workouts took FOREVER. I decided to change my approach and just did the workout set for as long as Z did it. I would push myself as hard as I could, then change exercises when she did. Eventually, I was able to do the same number of reps as her for some sets, then eventually most. I’ll admit there are some workouts where I cannot complete as many reps as Z. I try to work out as efficiently as possible, which for me means the time Z allots for each workout. I give myself an “A” for effort!!

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        Private

        Private  |  Brooklyn, NY, USA

        Thanks Katalin 🙂 I think we should all give ourselves an “A” for effort!!
        Hoping I can just work up to more reps, I know it takes time.

    • private avatar image
      Private

      Private  | 

      Ya’ll are doing great! Lauren I agree with Katalin. This is not about being at Z’s level. It’s about being at the fittest level you can be right now. Doing few reps is better than not doing any at all. Keep up the good work!

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        Private

        Private  |  Brooklyn, NY, USA

        Thanks, and yes I agree, I know we all can’t be at Z’s level…:)

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      Private

      Private  |  Austria

      i’m working out now 2 years with Zuzka and i’m still do pushups on my knees, and my rockstar jumps not always so nice then Z’s. and my feet not always hit the butt. And i really push myself very very hard to do as much reps than her. but when i’m really out of breath and sweat like crazy i’m proud about myself. and i think this is important, not the reps you have done. sometimes i can make the same reps sometimes not, but Zuska is doing workouts 9 years now, so i think there has to be a difference 🙂
      Go on an work as hard as you can andd be proud about it!!!

      • private avatar image
        Private

        Private  |  Brooklyn, NY, USA

        Thank Sarina 🙂 Yes I agree and I certainly am sweaty and out of breath even with my low reps, so figure I’m doing something, right?

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          Private

          Private  |  Austria

          Yes that’s right! 🙂 it will be better, a little patience is necessary. 😉

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      Private

      Private  |  Amherst, NH, USA

      I just do the 15 minutes. I can’t do nearly as many reps as Z either… Yet 😉 I have seen significant improvements in week #2 which just re-energized modivation! It’s about how you feel after, not your speed.

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        Private

        Private  |  Brooklyn, NY, USA

        I agree Samantha, thanks. I think I have a little OCD about it 🙂 I want to have a complete number of reps but I need to give up that idea. I do feel like I see slight changes even in just 2 weeks so that is promising.

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      Private

      Private  |  Vancouver, British Columbia, Canada

      It definitely helps to stay hydrated and eat lots of protein on her programs because you’ll see yourself build muscle and eventually you’ll notice you can do things that you weren’t able to do before. A few years ago I lost 40lbs just from dieting and cardio, and I thought I was “in shape.” But then I joined ZGym… and I realised what a weakling I was!!! I’m not joking when I say at some point I could only do like… 2 pushups, burpees, side plank lifts when she does 10. But now I can do 10 😀 but yeah maybe not as fast still haha… keep in mind… I’m not sure her weight, but she might be 130lbs and I’m 160lbs. So even though I did maybe 2 less reps, I think each rep for me (with body weight exercises) counts as a bit more HAHA! I’m hoping if I lean down too, it’ll make me faster???
      At the beginning, when a move came up that I’d never done before, I’d need a few minutes to figure it out with my body… making sure I have the proper form, finding my balance and keeping it steady. It’s weird but sometimes it takes me a few minutes of practice until it’s a comfortable motion, and then I unpause and continue the video. I treat her exercises as personal training for myself, it’s really the only way I’ve improved as much as I have.

      • private avatar image
        Private

        Private  |  Brooklyn, NY, USA

        I do that as well, sort of practice the moves beforehand so I’m not learning them as I go. When I do follow along with the interval workouts I just laugh because she’s doing like 10 in 45 seconds and I do 2, but agree, just have to work up to it.
        I’m like you, I used to do cardio and thought I was in shape (sort of), then I started following Z when she was doing Body Rock 5 years ago and man, my first workout (and first burpee ever) I was dying!!!!! But, I felt and saw results in a week so I was hooked!
        And yeah regrading diet, I’m basically eating paleo so a lot of protein!
        Thanks 🙂

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          Private

          Private  |  Vancouver, British Columbia, Canada

          Even with the warm up videos (running man or jump + kick-up) I was falling over easily! It’s funny how happy it makes me that I have no problem keeping my balance with those simple exercises now.

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            Private

            Private  |  Brooklyn, NY, USA

            Me too 🙂 I’m wobbly and fall down a lot but getting better. I feel a little like a hippo wearing ballet shoes 🙂

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              Private

              Private  |  Vancouver, British Columbia, Canada

              Heehee sometimes when there’s jumping my whole house shakes for sure!!!

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                Private

                Private  |  Brooklyn, NY, USA

                HA. Oh my gosh me too! I try so hard to keep it quiet, especially if my son is napping but mostly the house shakes 🙂

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      Private

      Private  |  Brooklyn, NY, USA

      WOW! That’s impressive. Good luck! I’m exhausted with just the one!

  4. private avatar image
    Private

    Private  |  Bristol, UK

    Thank you for this Programme. Its just what I need. I worked as a personal trainer for 15 years and was at my peak of fitness, until 1 day I took a tumble whilst out running a 5 years ago. Long story short, I had to close my business, had 2 knee surgeries, couldn’t train properly for almost 3 years and have been dipping in and out ever since. I can finally squat, jump, lunge etc now but I have to be very aware of weather or not an exercise is appropriate for me and modify it if my body does not agree with it. This programme has given me some really structure as I’ve really found it hard to come back with motivation from my injury and am no where near as fit as I used to be. I’m hoping by the end of the year to get to fitter, happier state of fitness. I don’t feel the need to an athlete anymore but I do want to feel more myself.
    Thank you Zuzka & Team, this is a really positive community to part of. 🙂

  5. private avatar image
    Private

    Private  | 

    Super annoyed! I caught a cold so I’m going I have to take a few rest days. Hopefully this doesn’t last much longer and I really hope it doesn’t affect my progress…

    • private avatar image
      Private

      Private  |  Vancouver, British Columbia, Canada

      I know that feeling 🙁 I caught a nasty cold over the holidays… I was coughing phlegm for two weeks, I felt woozy and needed to nap all the time. It sucks when I was super motivated otherwise, and I was really missing Zuzka’s workouts.
      It really is better to give yourself a break when you need it, so rest up and you’ll feel so great and ready to go!

  6. private avatar image
    Private

    Private  | 

    On week 2 and I gotta say hands down this is the program for me. Not too easy but not too tough that I give up. I recommend this to everyone!

  7. private avatar image
    Private

    Private  |  Texas, USA

    It’s getting a little easier haha but still kicking my butt. Getting it done early morning and going on to take on my day like a warrior.

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