The routine
Bodyweight only · no equipment
- Bodyweight Squat 3 × 20
- Pushups 3 × 12
- Inverted Row 3 × 10
- Bodyweight Walking Lunge 3 × 16
- Mountain Climbers 3 × 40
- Plank 3 × 45
Best when you have no equipment and little space.
No-Equipment Fat Loss
Bodyweight only · no equipment
Nothing here needs a gym, a machine, or a weight. Six movements, three rounds, about twenty minutes in the space of a bath towel.
Bodyweight training has one honest limitation: once twenty squats stop being hard, the only ways to progress are more reps, slower reps, or harder variations. That is fine while you are losing weight, because holding your strength is the goal, not adding to it. Add a pause at the bottom of each rep before you add more reps.
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Every exercise in this plan comes from Mekimeki's built-in library, so it imports cleanly with no duplicate exercises.
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Can you lose fat without equipment?
Yes. Fat loss comes from your diet; training protects muscle and burns some energy. Bodyweight work does both perfectly well.
How do I make bodyweight exercises harder?
Slow the lowering phase, pause at the bottom, or move to a harder variation — feet elevated for push-ups, one leg for squats — before simply adding reps.
Is a rowing motion necessary?
It matters more than people think. Without a pulling movement you train only the front of your body, which shows up as rounded posture. An inverted row under a sturdy table works.
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