Losing weight is a struggle for most individuals. Weights make workouts fruitful within the shortest time possible. However, do you know it’s possible to get good results even without using weights while working outs?
Individuals have so much faith in gym equipment. For some people, an obstacle to working out is lack of equipment to exercise at home. Others give the excuse of not being able to afford gym fees. The truth is, a determined soul will still workout even without having weights at home. What you need is your body weight to get it done. If you’re doubting if workouts without weight are effective, we’ll help you change your mind.
Are no weight workouts effective?
The answer is short and simple-yes. As long as you do it right, exercising without equipment can be as effective as using weights.Getting time for a workout is never easy. Waiting to have weights to begin your fitness journey will keep preventing you from achieving your weight goals. You can lack time to get to the gym but it’s always possible to have a 30 min no-weight workout session in your home.Here are some of the benefits of no weight workout;
- No expenses like monthly gym fees
- Inexpensive because you don’t have to buy weights
- Saves time because you won’t have to travel to the gym
- Convenient because you can exercise anything you want without any preparation because all need is your body weight
- Protects you from injuries caused by lifting weights and using workout equipment
Any requirements for a no-weight workout program?
Exercising without equipment means you won’t need to use any weights for your workout session. Even so, it’s important to have certain items to make your session more interesting. These items include; exercise mats, a heart rate monitor, and a workout bench. For a fun experience, while working out, have mirrors, and a sound system.
What are the best workouts that require no weights?
Squat
Start by positioning your body towards the ground, making sure your feet are hip-width apart. Take your arms overhead, and ensure they’re straight. Bend your knees and position them into asquat, while going as low as your body can allow. Repeat the process several times as you increase speed in each rep. This exercise should get less tough after several days of exercising. If you want a harder modification, lift your toes or jump as you stand up. For an easier session, do it slowly, and don’t go so low to gain comfort as you exercise.
Plank reach under
Plank may not be a friendly workout, but it’s helpful. Get into a high plank position, making sure your core is well braced, and your lower back is not poorly bent. Lift your right hand from the ground and place it on your left thigh. Tap your thigh using your fingers and get back to a plank. Do the same procedure with your left hand. Tap your right thigh and resume to a plank. For great results, do 20 taps and if possible complete three sets.
Mountain climbers
You won’t need weights when a few reps of mountain climbers areenough to get you in shape. It involves using your own weight and knee drive to work on your muscles. Get into a plank position, making sure your arms are extended. Engage your core as you keep your neck and spine neutral. Assume your right knee is up towards the chest. After extending it, drive your left knee up towards the chest immediately. Do the procedure for 30 seconds, trying to be as fast as possible, but ensure you’re maintaining the right form that’ll not damage your spine. 3 sets of this workout will give you good results.
Bend over squats and leg lifts
This workout sounds easy, but it’s tougher than you think, and it’ll need effort and endurance from you. Bend over with your hands held behind and abs engaged. Extend to the side of your left leg, toe on the floor, and slightly bend your right knee to form a half squat. Unbendthe right knee as you lift the left leg a few inches away from the ground. The knee, hip, and foot should align and face the front of the room. Do this for30 seconds and change sides.
Tricep dips
Whether you prefer using atable, chair, or relaxation bench, you can do this workout. Sit on your chair and balance your arms. Move your backside slightly forward with your legs bent. Keep your shoulders down and bend your elbows until it’s 90 degrees. You’ll be pushing your elbows up and down, ensuring your hips are close to the chair. You can make this exercise harder by straightening your legs or extending them to another chair.
Lunges/ squat
Place your left foot forward and create a lunge. The front knee should be behind the toe. Position it into the heel, step back and immediately step out to the left and do asquat. Press back, position the left leg into a reverse lunge while the front knee is behind the toe. Take the left leg back to its initial position and repeat the procedure for 30 seconds and switch sides. To make it harder, add a jump to the exercise.
Burpees
Most individuals fear burpees. However, it can be a great substitution for lifting weights. It’s a high-impact full-body exercise that will eliminate extra fat quickly. Stand straight with your feet shoulder-width apart and arms down. Begin to squat, with your hands out in front of you. Immediately they reach the ground position your legs straightback to get into a high plank posture. As soon you get into the plank position, jump with your palms hinging at the waist. Then stand and get into a jump squat immediately. Once you land, release your legs back out and repeat the steps. 15 reps are enough to give great results.
What other exercises don’t need weights?
- Pull-ups
- Standing side hops
- Squat pulses
- Pushups
- Pyramid planks
- Back extensions
- Air swimming
- Superman punch
- Glute bridge
Conclusion
Working out is never easy, whether you’re using weights or not. When it comes to the effectiveness of your exercise program, many factors will determine how long it’ll take to see results. Body burning is still possible even if you only rely on body weight and not any equipment. All you should do is eat healthy, drink enough water, and do the workouts correctly. You can use Youtube videos to learn simple no-weight exercises.
MS, University of Latvia
I am deeply convinced that each patient needs a unique, individual approach. Therefore, I use different psychotherapy methods in my work. During my studies, I discovered an in-depth interest in people as a whole and the belief in the inseparability of mind and body, and the importance of emotional health in physical health. In my spare time, I enjoy reading (a big fan of thrillers) and going on hikes.
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