Workout Plans > The No-Equipment 2-Week Toning Workout Plan
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The No-Equipment 2-Week Toning Workout Plan

5th Nov 19

Toning up is something a lot of people are trying to do, but maybe don’t quite have the time to do well. It’s a vague topic, and finding a workout plan that works isn’t easy – even more so if you have no equipment at your disposal. Luckily, there are ways to get around this, especially if you’re just starting out.

That’s where workout plans like this come into play.

Want to move fast? Jump to the right section below.

Getting Started

Not all home exercises require the use of exercise equipment, particularly if you’re aim is to tone up rather than adding bulk. There are hundreds of exercises out there with no equipment needed, and with the right workout plan, you can still make some serious progress.

If you’re looking to start a fitness regime for the first time, toning exercises with no equipment are a fantastic way to do it. They are an awesome way to build up your strength and stamina, and they really help you to find your feet.

On top of that, a no-equipment workout plan is an excellent starting point for beginners. They’re useful for burning calories wherever you are in your fitness, and if you use the right exercises, you quickly build up your confidence and your strength to move onto the bigger and more advanced exercises, including equipment too.

Realistically speaking, you can use pretty much any bodyweight exercise that’s out there to get a good toning workout plan. The only issue is that you might not be making the most of your time. With that being said, there is a good general rule to follow; if you can manage 12 reps easily, it might be time to move on to a harder variation and even use weights if possible.

(If you really want to test your fitness capabilities, turn your workout plan into HIIT style training and bring a friend along for a bit of friendly competition).

Coming back to the no-equipment workout plan; the 10 toning exercises listed below can be split into two workouts until you get your stamina and strength. Once you’ve done that, you can increase the number of exercises in the workout until you have the full set.

Some of the exercises you can use are things like:

  • Mountain Climbers
  • Plank
  • Sit-ups
  • Push-ups
  • Stomach Crunches
  • Triceps Dips
  • Jumping Jacks
  • Squats
  • Lunges
  • Burpees

The Workout Plan

Here’s our 2-week toning workout plan to help get you started.

Week One

stages of a burpee

Lower Body Workout – Once Per Week

ExerciseReps/ TimeRest Period
Jumping Jacks10-12 reps/ 45 secs10 seconds
Squats10-12 reps/ 45 secs10 seconds
Burpees10-12 reps/ 45secs10 seconds
Lunges10-12 reps (each leg)/ 45 secs10 seconds
Mountain Climbers 45 secs10 seconds
60 second rest period – Repeat workout 3 times

Upper Body – Once Per Week

ExerciseReps/ TimeRest Period
Push Ups10-12 reps/ 45 secs10 seconds
Sit Ups25 reps/ 45 secs10 seconds
Triceps Dips10-12 reps/ 45 secs10 seconds
Stomach Crunches25 reps (each leg)/ 45 secs10 seconds
Plank30 secs (increase to 45 secs) 10 seconds
60 second rest period – Repeat workout 3 times

Week Two

Full Body – Repeat 3 Times Per Week

ExerciseReps/ TimeRest Period
Jumping Jacks10-12 reps/ 45-60 secs10 seconds
Push Ups10-12 reps/ 45-60 secs10 seconds
Squats10-12 reps/ 45-60 secs10 seconds
Sit Ups25 reps (each leg)/ 45-60 secs10 seconds
Burpees10-12 reps/ 45-60 secs10 seconds
Triceps Dips10-12 reps/ 45-60 secs10 seconds
Lunges10-12 reps/ 45-60 secs10 seconds
Stomach Crunches25 reps/ 45-60 secs10 seconds
Mountain Climbers45-60 secs10 seconds
Plank45 secs (increase to 60 secs)10 seconds
60 second rest period – Repeat workout 3 times


person squatting in their living room

The reps/time for each exercise in the workout plan is just a guide, and really, it depends on your fitness ability and what you feel comfortable doing. If you feel 10 reps or 45 seconds is too much, try dropping it down to 8 reps and 30 seconds. Your performance and safety is the most important thing.

Watch the full workout here:

Download the plan here:

Once you’ve got yourself into a routine with your exercises and you’re ready to take your toning workout plan to the next level, make sure that you don’t lose your hard work. find the next challenge you want to face, or even make your own. there are tonnes of workout plans out there, including 

Good luck, and keep pushing forward!

For more info, don’t forget to check out the complete guide to toning up at home too!

man doing lunges

Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.