If You Want to Lose Weight, Trainers Recommend These 7 No-Equipment Exercises

"You can never go wrong with this classic," said NASM-certified trainer Dilan Gomih. "Squats are a great way to engage your lower body — and they also help to strengthen your lower body and core." Working multiple muscle groups like this is a great way to up your calorie burn in a short amount of time.

• Stand with your feet shoulder-width apart, feet parallel. Keep your elbows at your side and arms bent for balance.
• Bend your knees, lowering your hips into a squat. Bring your thighs parallel with the floor if you can, keeping weight back in your heels.
• Push through your heels to rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
• This counts as one rep.