Strength training at the gym or taking part in a class at a fitness studio is great however sometimes you just want to get in your workout at home—or on holiday, or on a work trip, or wherever you happen to be.
While the majority of us don’t have round-the-clock access to a full gym that is stocked with weights as well as machines, the truth is that you actually are able to work your entire body without using these.
Of course, exercise equipment can assist and is great for progressing and changing up a workout programme. However if you want to just get moving and do some strength and cardio work wherever you are, that’s completely doable with a bodyweight workout.
What are the Benefits of a Full Body Workout Without Weights?
Convenience
When you train with bodyweight exercises, you need to spend time getting dressed, driving to the gym, warming up, speaking with others, working out, waiting for a piece of equipment, showering, and after all this then driving home.
With a body weight exercise, you have everything you need with you at all times. This means that you can work out whenever and wherever you want, wearing whatever you want as well!
While some may see training without weights as a drawback, it can actually be very liberating and super convenient!
Builds Muscle And Torches Fat
Another phenomenal benefit of bodyweight training is that it assists with building muscle and burning fat at the same time. So that you are able to benefit the absolute most out of training without weights, you really need to figure out ways in which you are able to push your muscles to failure without having to do hundreds and hundreds of reps.
One of the simplest ways to do this is to do bodyweight circuits and/or decrease the rest periods that you have between sets.
When you do this, you increase your metabolism while also challenging your muscles with exercises which promote strength and muscle development.
Bodyweight Exercises Are Ideal for ALL Fitness Levels
Many people avoid going to the gym as they fear that they don’t “look” the part, they are not experienced with weight lifting, and/or they don’t know the best way of structuring a workout. As a result, they will be missing out on all the advantages which resistance-training has to offer.
Workouts without weights at home can be done by anyone and everyone, irrespective of their experience level. What we are essentially saying by this is that bodyweight workouts may be scaled up or down in difficulty and complexity dependent on your own individual skill and strength levels.
Here are a number of different bodyweight exercises that you can try out at home.
Reverse Lunges
Reverse assist with strengthening your thighs and hips. They’re straightforward and target each leg individually for more balance as well as stability:
- Stand with your feet hip-distance apart.
- Take a long step backwards — so your knees form two 90-degree angles at the bottom — and then pull yourself back up with your forward leg.
- Begin without dumbbells and advance to dumbbells or a barbell in either the back squat or front squat position.
Squats
- Stand up tall with your feet approximately shoulder-width apart and slightly turned out with your weight sitting in your heels.
- Hinge your hips in order to sit your butt back and bend your knees until your thighs are parallel to the ground.
- Ensure that you drive through your heels as you return to your standing position. Squeeze your butt and keep your core tight as you return to your standing position.
Push-Ups
This is the best bodyweight movement for your upper body. This is because it builds a strong chest, shoulders, arms as well as abs.
- Get in a push-up position with your hands approximately shoulder-distance apart.
- Keep your lower back flat and don’t allow your hips sag.
- Lower yourself and keep your elbows close to your body as you lower yourself down.
Contact Trifocus Fitness Academy
Would you like to discover more about performing proper workouts? If you do then you need to do our Personal Training Diploma. Follow this link for more information.
