I know you are thinking a workout without weights isn't a real workout. Take a look around you. Bodyweight workouts are becoming a trend in the fitness industry these days as people can't afford the extra time or money for equipment and expensive gym memberships. Everyone has a different reason for adding workouts without weights to their fitness routine.
Why do a Workout without Weights?
- Money problems - Some people simply can't afford to pay for a gym membership or equipment to workout with at home. It can get really expensive staying in shape.
- Workout anywhere - Bodyweight workouts are convenient as you can do them almost anywhere. Take your workout outside, to the beach, to your friend's house, or on vacation across the world. The possibilities are limitless. All you need is space to be able to do your workout.
- Space Saver - There is no need to take up space with weights or machines. You can use a pull-up bar, exercise ball and resistance bands but they are all optional.
- Time Saver - Bodyweight exercises save time because there is no need to go anywhere to workout. No more long commutes to the gym.
- Health Reasons - I use to workout with weights a lot but kept having joint problems and back problems from the heavy weights. I find that when I just use bodyweight workouts I don't have as many pains in my body and doesn't go out.
- Workout Beginner - It's a great idea to workout without weights if you are new to working out. You won't have as much muscle soreness as you would with weights and you can learn the fundamentals of working out.
As with any workout you should start with a warm-up. Some warm-up exercises you can do are jumping jacks, leg swings, arm crosses, push-ups, squats or any easy bodyweight exercises.
Full body workouts are the best for fat burning and building muscle because your body's growth hormone is increased when all your muscles are getting involved. Mix up your workout with a couple of the exercises from each of the categories below.
- Chest and Triceps - push-up movements (close grip, decline, incline, offset), dips.
- Back and Biceps - pull-up movements (underhand, narrow, wide, reverse).
- Legs - squats, split squats, lunges, reverse lunges, stability ball leg curls.
- Abdominals - planks, side planks, mountain climbers, stability ball planks, spider-man climbs.