Working out at home is a convenient, affordable option. Incorporate workout routines that don't require any weights to build muscle and increase strength. Calisthenics are exercises that use body weight for muscular and endurance training, according to the Army Study Guide. These types of exercises can be performed in a workout that targets all the major muscles of the body.
Another benefit of body weight training is that the exercises can be modified to suit any fitness level. For example, push-ups can be performed at in incline or decline, depending upon ability. Burpees can include a push-up at the bottom of each repetition for more advanced exercisers. Use an online exercise directory, like Bodybuilding.com's Exercise Guide, for exercise demonstrations and explanations.
Use the following workouts to create a personalized exercise routine. Try performing each of the three workouts one time a week on non-consecutive days. This will work each large muscle group twice a week, allowing for ample rest between workouts.
Total Body Home Workout Routine Without Weights
Perform each of the following eight exercises in order. Do each body weight exercise for approximately one minute before moving on to the next. When the first round is completed, rest for one minute, then repeat two to three more times. Cool down by walking around and allowing the heart to return to normal. Stretch each major muscle after the workout to avoid future injury and muscle tightness.
- deep jumping jacks
- push-ups (Modify as needed.)
- pull-ups (Beginners can use a chair to reduce resistance.)
- squat jumps (Squat, then jump with arms overhead.)
- plank hold (Hold for 20 – 90 seconds, depending upon fitness ability.)
- ski hops (Hop side to side in a skiing motion.)
- wall sit (Squat down with back against wall and legs parallel to ground. Hold for one minute.)
- boxing combo (Perform a mix of jabs, hooks, uppercuts, front kicks, side kicks, and back kicks.)
Upper Body Home Workout Routine Using Body Weight
Perform each of the following exercises in superset fashion. Do three sets of each exercise. Rest one minute between supersets.
Superset 1
- incline push-ups (Perform on knees if necessary.)
- wide grip pull-ups
Superset 2
- decline push-ups
- close grip pull-ups (Again, use a chair if needed.)
Superset 3
- dips (Use a chair or bench and adjust foot position to modify the level of difficulty.)
- chin ups (Use an underhand grip to target the biceps.)
Superset 4
- Hindu push-up
- burpees (Perform with or without a pushup at the bottom of each rep.
Lower Body No Weight Workout Routine
Perform three rounds of the following exercises. Each exercise should be performed 20 times. Rest when needed and try to move through the exercises swiftly. Record your time, and try to improve on the time in subsequent workouts.
- jumping lunges (or walking lunges)
- plie squats
- deep squats
- calf raises off a step
- mountain climbers
- reverse lunges
- Bulgarian split squats
- plyometric jumps
- kick combo (series of front, side, and back kicks)
Home workouts are effective ways to maintain a healthy fitness program. Use workout routines without weights to improve muscular tone and create lean muscle tissue. Visit Body Mojo for more routines and motivational advice.
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Please note: This article assumes the reader to be aware of basic bodybuilding terminology. Please see your doctor before embarking on any new exercise regimen.
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