First off, I want to make sure it is known that I did not go to college for exercise science. I am an Accountant with two masters’ degrees in business related fields (doesn’t get any more opposite as that!). I have been doing CrossFit as my main mode of exercise for over ten years and yoga for over five years. I have done the CrossFit Level 2 trainer course, USA Weightlifting, and 200-hour yoga teacher training – in my opinion these are as meaningless as a certified personal trainer. If you are looking for any serious advice from an expert, I suggest doing your research on that person and evaluate their experience and education. My knowledge is from what works for me and experience.
I want to support my theory that you can get toned and fit from solely bodyweight exercises. You can get fit from home and simply with bodyweight movements. There are so many movements that you can do at a higher level and without the need of adding weight. These include squats, push-ups, pull-ups, burpees, step-ups, lunges, running, jump rope, dips, to name just a few.
“Toned” and “fit” can be seen in different ways. What do you see as a toned and fit person? My definition of toned is someone with a bit of muscle definition. When I think of toned, I can see a bikini competitor or figure competitor body type (physique for male), a very active yogi, and a calisthenics person to name a few. Can you see the last two examples are people who don’t typically use weight in their mode of exercise? Yes, I use weights so you cannot use me as an example.
Even these bodyweight people I am thinking of for my “toned” body type could be beyond just toned. There are even two yoga / calisthenics masters that I can think of that are even more muscular than what I would consider as “toned.” These two guys, are Gabo Saturno and Frank Medrano. Okay what about women, just look up some yoga women and watch what they can do. A series of handstand presses and transitions to arm balances! These women have strong shoulders and core muscles. These people show that you could get toned and fit with just bodyweight movements. These movements can become further advanced movements for even greater muscle development.
So yes, you can get toned without adding weight. I believe in time you will want to add weight though. Starting small with perhaps a set of dumbbells or a kettlebell.
Do you still need more backup? Few others who have discussed the matter: