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2 Minute No Equipment Workout For Weight Loss

Intense Follow Along Workout With 10 Fat Frying Bodyweight Exercises

On today’s episode of Live Lean TV, I’m showing you a 2 minute no equipment workout for weight loss.

Do you have 2 minutes?

Get ready.

2 Minute No Equipment Workout For Weight Loss

If you say you don’t have time for exercise, try this 2 minute no equipment workout for weight loss.


Brad Gouthro, PTS/NWS, host and creator of Live Lean TV, and the #1 expert teaching people all over the world how to Live Lean 365 days a year.

Workout Duration

This do as I say follow along workout challenge, only takes 2 minutes.

Workout Focus

This no equipment workout is great for weight loss since it’s fast and targets every muscle in your body, including your:

Required Equipment

No equipment needed.

Workout Instructions

For the next 2 minutes, Jessica is going to shout out one of 10 fat frying bodyweight exercises to do.

All you need to do is click play, and do what says.

Here is the order and approximate time of each exercise:

  1. Push Up x 10 seconds
  2. Speed Skater With Reach x 15 seconds
  3. Squat Jump And Reach x 15 seconds
  4. Jump Lunges x 10 seconds
  5. Bicycle Crunch x 10 seconds
  6. Mountain Climbers x 15 seconds
  7. Push Up x 10 seconds
  8. Knee Tuck x 15 seconds
  9. Fast Feet Lateral Shuffle Suicides x 10 seconds
  10. High Knee Sprints x 5 seconds
  11. Jump Burpee Push Up x 5 seconds

Since this is a timed workout challenge, there are no breaks.


Click the links below for the step-by-step exercise demonstrations.

#1. Push Up

The push up is one of the classic bodyweight exercises that targets the chest, triceps, and shoulders, and can be done anywhere as it requires no equipment.

Coaching cues:

  1. Get down on the floor with your arms straight, hands just outside shoulder width and directly below your shoulders.
  2. Ensure your body maintains a straight line from your feet all the way up to your head.
  3. To keep your body rigid in a straight line, and reduce any sagging, keep your abs, your glutes, your quads, and hamstrings tight throughout the movement.
  4. To lower your body to the ground, bend your elbows until your chest hovers just above the ground.
  5. Contract your chest and triceps to push yourself back up to the beginning position.
  6. Repeat.

#2. Speed Skater With Reach

The Speed Skater With Reach is an excellent plyometric exercise that’ll elevate your heart rate, improve balance, agility, and coordination, but the movement of reaching for your toes also intensifies the activation of your glutes, hamstrings, and quadriceps.

Coaching cues:

  1. With a hip width stance, slightly bend your knees then bend your elbows at a 90 degree angle while lifting one foot, bending your knee and drawing it behind your other leg with your opposite elbow drawing back to get into a speed skater pose.
  2. Take a wide jump laterally to the other side, landing on the leg that was bent, and immediately get back into the speed skater pose.
  3. Hold the speed skater position and squat down on one leg to touch the top of your foot with your opposite hand and hold the position for a brief moment.
  4. Jump back to the other side and complete the same reach and hold movement.
  5. That’s one rep.
  6. Repeat.

#3. Squat Jump And Reach

The Squat Jump and Reach is an excellent plyometric exercise that can improve your athleticism and jumping performance, as well as building explosive leg power and overall elevated fat burning.

Coaching cues:

  1. While standing with your feet shoulder width apart and your arms down by your sides, push your hips back and slightly bend your knees to a ¼ squat position.
  2. Then with power, quickly explode up by extending your hips forward, press your feet through the ground, and lift both of your arms overhead as you jump as high as you can.
  3. Cushion your landing by keeping your knees soft and moving directly back into the squat, then explode back up into the jump again.
  4. Repeat for reps.

#4. Jump Lunges

Jump Lunges, also known as split jump lunges, are a great plyometric exercise that primarily targets the quadriceps, glutes, hamstrings, and calves.

It also improves balance, coordination, power, and explosiveness.

Coaching cues:

  1. While standing, take one step forward with one leg.
  2. As you make the descent into the lunge, your front thigh should be parallel to the ground with your back knee at a 90 degree angle hovering just above the floor.
  3. Ensure your upper body is upright and perpendicular to the ground throughout the movement without allowing your front knee to go past your toes in the lunge position.
  4. Now explode up into a jump by pressing both of your feet through the ground, bringing your back foot forward and your forward foot back, and driving your arms as if you’re sprinting.
  5. Cushion your joints by landing softly back into the lunge position and repeat.

#5. Bicycle Crunch

The Bicycle Crunch is an excellent exercise that engages and targets all sections of the abs.

The movement of your legs is similar to pedaling on a bicycle, thus the name, bicycle crunch.

Coaching cues:

  1. Lie down on your back, place your hands on the side of your head, with your knees bent at a 90 degree angle.
  2. Lift your shoulders and upper back off the floor while crunching across your body to touch one elbow with the opposite knee while straightening your other leg.
  3. Pause to contract your abs to feel a good squeeze, then straighten the bent leg while bending your other knee towards your chest and twist your upper body to touch your knee with the opposite elbow.
  4. That’s one rep.
  5. Continue alternating sides and repeat for reps.

#6. Mountain Climbers

Mountain climbers are a great exercise to train your core and burn calories.

Coaching cues:

  1. Get into a push up position with your hands directly below your shoulders, core tight, and your legs straight behind you.
  2. Drive one knee towards your chest, while maintaining a flat back, then reverse it back to the starting position.
  3. Repeat with your other leg.
  4. Alternate back and forth as fast as you can maintaining good form.

#7. Knee Tuck

The Knee Tuck is a challenging cardio exercise that also targets the abs.

Coaching cues:

  1. Get into a push up position with your hands planted into the floor, directly below your shoulders, feet shoulder width apart, and your body forming a straight line from heels to head.
  2. With your abs and glutes contracted, quickly jump both feet in, and land on your toes as you tuck your knees towards your chest.
  3. Land softly, then immediately jump back out to the starting position, ensuring your land softly with your core contracted.
  4. Stick the landing, then quickly repeat for reps.

#8. Fast Feet Lateral Shuffle Suicides

Fast Feet Lateral Shuffle Suicides are a great HIIT cardio exercise that also improves lateral mobility, coordination, and foot speed.

  1. Start on a line on the floor, then while looking straight ahead, with your shoulders parallel, laterally shuffle quickly on your tip toes for 5 feet or more.
  2. If you’re a beginner, or lack the required foot speed and coordination, simply take a longer but slower stride laterally.
  3. Try to stay low to keep the tension on the quadriceps and focus on quick feet.
  4. Once you reach 5 feet or more, reach across your body with your inside arm, and tap the floor by your outside foot, then shuffle back to the starting position.
  5. Repeat for time or reps.

#9. High Knee Sprints

High Knee Sprints are a great high intensity cardio exercise to really get the heart rate pumping and burn some calories.

Coaching cues:

  1. With a hip width stance, drive one knee up so your thigh is parallel to the ground while pumping the opposite arm and elbow forward, similar to if your were sprinting.
  2. Softly land the foot on the ground while immediately driving the opposite knee up with your opposite arm driving forward.
  3. Repeat as fast as you can for reps.

#10. Jump Burpee Push Up

The Jump Burpee Push Up is an advanced variation of the burpee that includes a jump and a push up. This modification makes it an even better calorie burning exercise.

Coaching cues:

  1. While standing, take a shoulder width stance with your arms down by your sides.
  2. Bend at your hips, then your knees, as you lower your body towards the floor in a squatting motion, while placing your hands on the floor, directly under your shoulders, and outside of your knees.
  3. Jump back with both feet to get into a standard push up position with your arms extended then immediately complete the push up by bending your elbows and lowering your body until it’s a few inches off the floor, then press your hands through the floor to raise back to the top of the push up.
  4. Jump both feet back in and immediately jump straight into the air with your arms over your head.
  5. Land softly, then immediately complete another jump burpee push up.
  6. Repeat for reps.

Time Is Up

2 minutes is better than none.

Put in the work.

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Question For You:

  • Did you try this 2 minute no equipment workout for weight loss?
  • Which of these 10 bodyweight exercises was most challenging for you?

Be sure to share your answers in the comment section below.

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