1. Home Workout Routines Without Weights
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.)
2. 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
3. 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.
Other Articles of Interest:
Hardcore Workouts at Home
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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