Lose weight and get toned without equipment
Intro
Intermediate equipment-free program with three full-body sessions and integrated moderate walking to support weight loss while preserving muscle mass.
This eight-week program is built around three full-body strength sessions, each followed by a moderate outdoor walk. Strength training remains the priority to preserve muscle mass and performance during weight loss, while walking increases aerobic volume with a low recovery cost.
Who is this program for?
It is suitable for intermediate women who want to lose weight without equipment, with a simple three-day schedule. Sessions are spaced about 48 hours apart to support recovery and maintain good exercise technique.
Weekly structure
- Monday: full body followed by a 15- to 25-minute outdoor walk.
- Tuesday: rest.
- Wednesday: full body followed by a 15- to 25-minute outdoor walk.
- Thursday: rest.
- Friday: full body followed by a 15- to 25-minute outdoor walk.
- Saturday: rest.
- Sunday: rest.
Equipment, cardio, and progression
No equipment is required. Bodyweight exercises progress primarily through repetitions, duration, range of motion, movement control, or a more challenging mechanical variation. Walking remains at a moderate intensity, around RPE 3 to 5 out of 10, for 15 to 25 minutes after each session, with no automatic increase in duration. Weight loss also depends on maintaining a sustainable energy deficit.
Monday : Full body: legs, pushing, back, and walking
12 Exercises
Standard
Warm-up
Gradually increase the pace to gently raise body temperature without aiming for high cardiovascular intensity.
45 seconds - 1 minute
Use a comfortable range of motion, keep the knees aligned with the feet, and move smoothly.
10 - 12 Repetitions
Perform controlled circles in both directions without forcing shoulder range of motion.
30 seconds - 45 seconds
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Lower with control while keeping the heels on the floor and the torso stable. Once the top of the rep range is mastered across all sets, slightly increase the difficulty with a greater range of motion, a pause at the bottom, or a slower descent. Read more Read less
Lower with control while keeping the heels on the floor and the torso stable. Once the top of the rep range is mastered across all sets, slightly increase the difficulty with a greater range of motion, a pause at the bottom, or a slower descent.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Set
3: 12 - 20 Repetitions
Chain without rest
Keep the body braced and the chest positioned between the hands. Easier variation: perform the movement from the knees. Once the top of the rep range is mastered, use a more demanding range of motion, pause close to the floor, or slow the descent. Read more Read less
Keep the body braced and the chest positioned between the hands. Easier variation: perform the movement from the knees. Once the top of the rep range is mastered, use a more demanding range of motion, pause close to the floor, or slow the descent.
Set
1: 8 - 15 Repetitions
Set
2: 8 - 15 Repetitions
Set
3: 8 - 15 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Repetitions per leg. Step back far enough to maintain stable support and control the descent. To progress, increase the range of motion or add a pause at the bottom without losing alignment. Read more Read less
Repetitions per leg. Step back far enough to maintain stable support and control the descent. To progress, increase the range of motion or add a pause at the bottom without losing alignment.
Set
1: 10 - 15 Repetitions
Set
2: 10 - 15 Repetitions
Set
3: 10 - 15 Repetitions
Chain without rest
Lying face down, pull the elbows toward the ribs while squeezing the back without excessively arching the lower back. To increase the difficulty, slow the return of the arms and briefly hold the contraction. Read more Read less
Lying face down, pull the elbows toward the ribs while squeezing the back without excessively arching the lower back. To increase the difficulty, slow the return of the arms and briefly hold the contraction.
Set
1: 10 - 15 Repetitions
Set
2: 10 - 15 Repetitions
Set
3: 10 - 15 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Drive through the heels and fully extend the hips without hyperextending the lower back. Once the range is mastered, extend the pause at the top, then progress to the Single-Leg Glute Bridge. Read more Read less
Drive through the heels and fully extend the hips without hyperextending the lower back. Once the range is mastered, extend the pause at the top, then progress to the Single-Leg Glute Bridge.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Set
3: 12 - 20 Repetitions
Chain without rest
Repetitions per side. Keep the lower back stable against the floor. To progress, extend the opposite arm and leg farther without losing pelvic control. Read more Read less
Repetitions per side. Keep the lower back stable against the floor. To progress, extend the opposite arm and leg farther without losing pelvic control.
Set
1: 8 - 12 Repetitions
Set
2: 8 - 12 Repetitions
Set
3: 8 - 12 Repetitions
Rest time : 1 minute
Standard
Main
Walk at a moderate intensity, around RPE 3 to 5 out of 10, at a pace that still allows you to speak in full sentences. Strictly keep the duration within 15 to 25 minutes throughout the eight weeks, with no automatic increase in duration or speed. Read more Read less
Walk at a moderate intensity, around RPE 3 to 5 out of 10, at a pace that still allows you to speak in full sentences. Strictly keep the duration within 15 to 25 minutes throughout the eight weeks, with no automatic increase in duration or speed.
15 minutes - 25 minutes
Standard
Cool-down
Hold each side without forcing the stretch, with the pelvis slightly tucked.
30 seconds - 40 seconds
Hold each side with gentle tension and no shoulder pain.
30 seconds - 40 seconds
Standard
Warm-up
Use a gradual, comfortable pace without aiming for high intensity.
45 seconds - 1 minute
Walk the hands forward with control, keep the torso braced, and limit the range of motion if the back of the legs feels too tight. Read more Read less
Walk the hands forward with control, keep the torso braced, and limit the range of motion if the back of the legs feels too tight.
6 - 8 Repetitions
Keep the arms straight, allow the shoulder blades to move together and then apart without bending the elbows.
8 - 12 Repetitions
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Repetitions per leg. Keep the front foot fully on the floor and lower straight down. To progress, increase the range of motion or add a pause at the bottom. Read more Read less
Repetitions per leg. Keep the front foot fully on the floor and lower straight down. To progress, increase the range of motion or add a pause at the bottom.
Set
1: 8 - 14 Repetitions
Set
2: 8 - 14 Repetitions
Set
3: 8 - 14 Repetitions
Chain without rest
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
From a glute bridge position, gradually walk the heels away and then back in without letting the hips drop. To make it easier, reduce the number or length of the steps; to progress, lengthen the steps while keeping the hips elevated. Read more Read less
From a glute bridge position, gradually walk the heels away and then back in without letting the hips drop. To make it easier, reduce the number or length of the steps; to progress, lengthen the steps while keeping the hips elevated.
Set
1: 6 - 12 Repetitions
Set
2: 6 - 12 Repetitions
Set
3: 6 - 12 Repetitions
Chain without rest
Raise the arms into a Y position with the thumbs pointing upward, without shrugging the shoulders or arching the back. To progress, slow the descent and briefly hold the top position. Read more Read less
Raise the arms into a Y position with the thumbs pointing upward, without shrugging the shoulders or arching the back. To progress, slow the descent and briefly hold the top position.
Set
1: 10 - 15 Repetitions
Set
2: 10 - 15 Repetitions
Set
3: 10 - 15 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Duration per side. Keep the shoulders, hips, and ankles aligned. Easier variation: support yourself on the lower knee. Once the top of the time range is mastered, progress to a slightly more challenging variation rather than increasing the duration indefinitely. Read more Read less
Duration per side. Keep the shoulders, hips, and ankles aligned. Easier variation: support yourself on the lower knee. Once the top of the time range is mastered, progress to a slightly more challenging variation rather than increasing the duration indefinitely.
Set
1: 20 seconds - 40 seconds
Set
2: 20 seconds - 40 seconds
Set
3: 20 seconds - 40 seconds
Chain without rest
Repetitions per side. Extend the opposite arm and leg without rotating the pelvis. To progress, slightly increase the range of motion or pause in the fully extended position. Read more Read less
Repetitions per side. Extend the opposite arm and leg without rotating the pelvis. To progress, slightly increase the range of motion or pause in the fully extended position.
Set
1: 8 - 12 Repetitions
Set
2: 8 - 12 Repetitions
Set
3: 8 - 12 Repetitions
Rest time : 1 minute
Standard
Main
Walk at a moderate intensity, around RPE 3 to 5 out of 10, at a pace that still allows you to speak in full sentences. Strictly keep the duration within 15 to 25 minutes throughout the eight weeks, with no automatic increase in duration or speed. Read more Read less
Walk at a moderate intensity, around RPE 3 to 5 out of 10, at a pace that still allows you to speak in full sentences. Strictly keep the duration within 15 to 25 minutes throughout the eight weeks, with no automatic increase in duration or speed.
15 minutes - 25 minutes
Standard
Cool-down
Hold each side with a long spine and moderate tension along the back of the thigh.
30 seconds - 40 seconds
Gently open the chest without pushing the shoulder to the end of its range of motion.
30 seconds - 40 seconds
Standard
Warm-up
Stay at a moderate intensity with light foot contact and an upright posture.
30 seconds - 45 seconds
Total repetitions. Use controlled steps, keep the torso stable, and gradually increase the range of motion.
8 - 10 Repetitions
Perform controlled circles in both directions without forcing the range of motion.
30 seconds - 45 seconds
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Place the feet wider than shoulder-width apart, keep the knees aligned with the toes, and maintain a stable torso. To progress, slow the descent or pause at the bottom. Read more Read less
Place the feet wider than shoulder-width apart, keep the knees aligned with the toes, and maintain a stable torso. To progress, slow the descent or pause at the bottom.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Set
3: 12 - 20 Repetitions
Chain without rest
Keep the body braced and the chest positioned between the hands. Easier variation: perform the movement from the knees. Once the top of the rep range is mastered, slightly increase the mechanical difficulty, range of motion, or control of the descent. Read more Read less
Keep the body braced and the chest positioned between the hands. Easier variation: perform the movement from the knees. Once the top of the rep range is mastered, slightly increase the mechanical difficulty, range of motion, or control of the descent.
Set
1: 8 - 15 Repetitions
Set
2: 8 - 15 Repetitions
Set
3: 8 - 15 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Repetitions per leg. Keep the pelvis level and drive through the heel. Easier variation: return to the two-leg Glute Bridge. To progress, extend the pause at the top. Read more Read less
Repetitions per leg. Keep the pelvis level and drive through the heel. Easier variation: return to the two-leg Glute Bridge. To progress, extend the pause at the top.
Set
1: 8 - 15 Repetitions
Set
2: 8 - 15 Repetitions
Set
3: 8 - 15 Repetitions
Chain without rest
Lying face down, pull the elbows toward the ribs while squeezing the back without excessive lower-back extension. To progress, slow the return and briefly hold the contraction. Read more Read less
Lying face down, pull the elbows toward the ribs while squeezing the back without excessive lower-back extension. To progress, slow the return and briefly hold the contraction.
Set
1: 10 - 15 Repetitions
Set
2: 10 - 15 Repetitions
Set
3: 10 - 15 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Keep the hips elevated while stepping the heels. To make it easier, reduce the distance; to progress, gradually increase the step length without losing pelvic position. Read more Read less
Keep the hips elevated while stepping the heels. To make it easier, reduce the distance; to progress, gradually increase the step length without losing pelvic position.
Set
1: 6 - 12 Repetitions
Set
2: 6 - 12 Repetitions
Set
3: 6 - 12 Repetitions
Chain without rest
Keep the body aligned and the ribs controlled. Stop the set if the hips sag or the lower back becomes uncomfortable. Once 60 seconds is mastered, choose a slightly more difficult variation rather than extending the duration. Read more Read less
Keep the body aligned and the ribs controlled. Stop the set if the hips sag or the lower back becomes uncomfortable. Once 60 seconds is mastered, choose a slightly more difficult variation rather than extending the duration.
Set
1: 30 seconds - 1 minute
Set
2: 30 seconds - 1 minute
Set
3: 30 seconds - 1 minute
Rest time : 1 minute
Standard
Main
Rise onto the balls of the feet with control and briefly contract at the top. Once the top of the rep range is mastered, progress to a single-leg variation. Read more Read less
Rise onto the balls of the feet with control and briefly contract at the top. Once the top of the rep range is mastered, progress to a single-leg variation.
Set
1: 15 - 25 Repetitions
Rest time : 45 seconds
Set
2: 15 - 25 Repetitions
Walk at a moderate intensity, around RPE 3 to 5 out of 10, at a pace that still allows you to speak in full sentences. Strictly keep the duration within 15 to 25 minutes throughout the eight weeks, with no automatic increase in duration or speed. Read more Read less
Walk at a moderate intensity, around RPE 3 to 5 out of 10, at a pace that still allows you to speak in full sentences. Strictly keep the duration within 15 to 25 minutes throughout the eight weeks, with no automatic increase in duration or speed.
Set
1: 15 minutes - 25 minutes
Standard
Cool-down
Hold each side while keeping the knees close together and the pelvis neutral.
30 seconds - 40 seconds
Hold each side with gentle tension and no shoulder pain.
30 seconds - 40 seconds