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 my best body weight routines and transformed these explosive workouts into a comprehensive fitness program, that will take your performance to the next level. The best thing about this program? Each workout is only 12-15 minutes long, which makes it super easy to stay consistent. Short daily training will bring you much closer to your goal than doing longer workouts 3 times a week. The last day of each week is going to focus on stretching and recovery to get your body and mind ready for the next 6 days of high intensity training.

BEFORE YOU BEGIN THIS PROGRAM

I strongly suggest you take a photo of yourself and measurements for tracking your progress. It’s hard to tell if you’re getting closer to your goal by just looking in the mirror every single day, but numbers don’t lie. I suggest you to avoid a scale that tells you only how much you weigh. As a matter of fact, those numbers can be quite deceiving. As you begin to get stronger and build lean muscles, you might gain weight while becoming tighter and slimmer. That’s because muscles are denser than fat. In order to see if you’re losing fat and getting thiner (or more muscular) you should use a tape measure. Check out my post on How To Use Tape Measure To Track Your Progress. You can use a Digital Body Analyzer Scale that can also measure your body fat percentage. You can measure yourself daily if you want – studies show that people who do daily measurements feel more accountable and therefor mores successful in sticking to a program.  To see if your current diet supports or sabotages your training, you have to allow 2 weeks of staying consistent with your diet and training. If you don’t see any positive changes (not even small ones) after two weeks of consistent exercise, then you need to do some changes in terms of your diet and eating habits. Here’s a useful article on How to stick to a healthy diet. For more useful Nutrition Tips, read through my Nutrition Guide.

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If you need energy and metabolism boost for your workouts, get my Pre-Workout Protein Blend with Botanical Fat Burner.

 

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Another supplement option for increasing fat burn is Essential Fatty Acids.

 

 

FAQ

1. Will I lose weight following this program?

Answer:

These workouts have the ability to help you lose weight, however it’s important to know that no workout program in the world will help you lose weight if you’re going to sabotage your efforts with your diet. If your goal is to lose weight, you’ll have to pair this program with eating habits that will support your goal.

 2. Can bodyweight workouts help me to build muscles?

Answer:

High intensity interval training has been known to trigger the human growth hormone and fast twitch muscle fibers. Your body will become stronger and more athletic using challenging exercises such as the ones in this program, but don’t worry about, (or hope for) any kind of huge muscle gains. Again, the visibility of your muscle tone will depend largely on your diet.

3. Can I get a lot stronger and more athletic doing this program?

Answer:

Yes! And absolutely Yes! I can’t guarantee you weight loss, or visible muscle tone, which always depends on your diet as well, but I can guarantee you, that you will become a lot fitter and stronger after only 6 weeks of working out with me on a daily basis. This will give you a great base and more strength to eventually advance into the ZGYM’s extreme workouts with equipment if you get hooked on getting into the best shape of your life!

 

4. Do I really have to do a workout every single day? 

Answer:

Yes. If you choose to do this program and you want the best possible results, I suggest you to do your training daily without skipping a beat. It’s only 6 weeks of calisthenics, you can absolutely do this!

5. What if I have my period? Should I workout?

Answer:

I suggest you stick with the program even when you’re on your monthly period. If you’re like me, you’re probably low in energy and won’t feel like exercising, but I’d like to encourage you to do your best and go through the routine even if you have to slow way down, or even pause the video. Exercise will give you energy and make you feel better.

This program requires a ZGYM Membership to activate.

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Note: Please log in to start the program. The Bunny Slope Beginner Program is free for everyone, but all other programs require the purchase of a membership.

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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



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

  1. private avatar image
    Private

    Private  | 

    This was tough one, loved it!

  2. private avatar image
    Private

    Private  |  Venice, CALIFORNIA, United States

    got Zuka’s matt-stays put!

  3. private avatar image
    Private

    Private  |  Russia

    I d like to see progress of others) It d be very motivating!

  4. private avatar image
    Private

    Private  | 

    Wow your tan is looking magnifico! Is that sun or bottle. I use bottle because of fear of getting skin cancer. I really do like my color but I think yours looks way more natural! Do share 🙂

  5. private avatar image
    Private

    Private  | 

    I am doing both the Kettlebell beginner’s program and the No equipment needed program and I am seeing some great results!
    I am still working on the intermittent fasting, but it’s not as hard as I thought it would be as long as I stay very well hydrated.
    I am looking for a workout that works the abs really hardcore. Any suggestions? One that I could do every day to supplement my other workouts because my abs need some tunning after having a baby. Thanks!

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New to ZuzkaLight.com?

Become a ZGYM Member and get in the best shape of your life!

More Info


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Registering for a free account will allow you to: comment on articles, add your own profile picture, get notifications when another member replies to one of your comments, and add workouts to your own personal favorites list.

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