Strength and Fat Loss with No Equipment Needed
Ready to get fit without a ton of gear?
Whether you’re at home, on the go, or just looking to change up your routine, bodyweight workouts are the perfect solution for building strength and burning fat anytime, anywhere.
Even if you love your machines—like the Precor TRM 835 V2 Treadmill + P30, Precor EFX 833 Elliptical + P30 Console, or WaterRower M1 HiRise Rowing Machine—these no-equipment exercises are excellent for keeping things fresh and challenging.
Plus, they make a fantastic complement to machine workouts, especially on rest or off days when you want to stay active without hopping on the treadmill or elliptical.
Let’s get into the moves and how to make the most out of them!
Why Bodyweight Workouts Are So Effective

Bodyweight exercises are powerful because they engage multiple muscle groups without requiring equipment.
They build functional strength, improve balance, and torch calories—all of which makes them a great addition to any fitness routine.
Plus, since they can be done almost anywhere, they’re ideal for days when you want to stay off your Precor TRM 835 Treadmill or take a break from the Precor EFX 833 Elliptical.
The Core Moves for a Full-Body Workout
These bodyweight exercises are classics, delivering effective results across your entire body:
1. Push-Ups

Push-ups strengthen the chest, shoulders, triceps, and core, making them a full upper-body move with serious results.
- Progression Tip: If push-ups on the floor feel challenging, try starting against a wall or on an incline. Once you’re ready, challenge yourself with single-arm or explosive push-ups.
- Reps: Aim for 10-15 reps to start.
2. Squats

A staple for building leg and glute strength, squats work your quads, hamstrings, and core, helping with balance and power.
- Progression Tip: Start with basic squats, then add a jump for an extra cardio boost. You can also try single-leg squats to really work those stabilizing muscles, perfect for complementing your elliptical and rowing workouts.
- Reps: Begin with 15-20 reps.
3. Lunges

Lunges improve balance, coordination, and strengthen the legs and glutes, great for lower-body endurance.
- Progression Tip: Once you’re comfortable with standard lunges, try side lunges or reverse lunges to challenge your body in new ways, which can improve your strength for the rowing motion on the WaterRower M1 HiRise.
- Reps: Go for 10-15 reps per leg.
4. Burpees

Burpees offer a full-body workout, combining cardio and strength. They’re a fantastic way to burn calories and build endurance.
- Progression Tip: Modify as needed—step rather than jump or skip the push-up if needed. For an advanced version, add a tuck jump or extra push-up for more intensity.
- Reps: Start with 8-10, or as many as you can handle.
5. Planks

Planks build core stability, which is essential for both bodyweight and cardio machine exercises like rowing and elliptical workouts.
- Progression Tip: Start with the standard plank, then try side planks or shoulder taps to increase difficulty and work additional muscles.
- Duration: Aim for 20-30 seconds, gradually increasing your hold time.
Creating Circuits for Maximum Calorie Burn

Bodyweight circuits are a fantastic way to get a high-intensity workout in a short amount of time. Here are two sample circuits to get you started:
Strength and Endurance Circuit
- Push-Ups – 10-15 reps
- Squats – 15-20 reps
- Lunges – 10-15 reps per leg
- Burpees – 8-10 reps
- Plank – 30 seconds
Run through each move back-to-back, rest for a minute, then repeat 2-3 times.
High-Intensity Interval Circuit for Fat Loss
In a high-intensity interval circuit, work for 20 seconds, rest for 10 seconds, and repeat for each exercise.
- Squats
- Push-Ups
- Burpees
- Plank
Repeat 8 rounds per exercise, rest between moves, and complete for a calorie-burning workout that’ll leave you feeling accomplished.
Why Bodyweight Workouts Are Perfect with Cardio Machines
Bodyweight exercises and cardio machines work together beautifully, enhancing your overall fitness.
On days you’re not hitting the Precor TRM 835 V2 Treadmill for a run or the Precor EFX 833 Elliptical for a low-impact cardio session, bodyweight workouts give your body a new challenge.
By adding strength and flexibility exercises, you can work muscles differently than you would on machines, making you stronger and more adaptable.
For example, after a rowing workout on the WaterRower M1 HiRise, you can do a quick bodyweight circuit focusing on core and lower-body strength.
This not only balances your workout but also increases your stability and power, which helps you perform better on both the rowing machine and the elliptical.
Conclusion: Fuel Your Fitness Goals with Ace Fitness Equipment
Bodyweight workouts are incredibly effective and versatile, but when you’re ready to take things to the next level, having the right gym equipment can make all the difference.
That’s where Ace Fitness Equipment comes in. We offer top-quality refurbished machines like the Precor TRM 835 V2 Treadmill + P30, Precor EFX 833 Elliptical + P30 Console, and WaterRower M1 HiRise Rowing Machine to help you achieve your fitness goals from the comfort of your own home.
Our machines are crafted for performance and durability, giving you everything you need for an amazing workout, whether it’s running, rowing, or low-impact cardio on the elliptical.
Not only will you get a great deal on high-quality equipment, but our refurbishing process ensures each piece functions like new, so you can focus on your fitness, worry-free.
Check out Ace Fitness Equipment today to find the best machines to complement your bodyweight workouts and make the most of your home fitness journey!