In the current era of digitization, numerous people are excited to showcase their latest fitness plan on social media. However, some individuals prefer to keep up with their fitness, without the reliance on gym equipment or weights.
Many people enjoy working out because it allows them to stay physically active. However, for some people who cannot use weights, it can be hard to find a workout routine that is enjoyable and challenging. This is why we have compiled a list of exercises you can do without any weight equipment or gravity.
Exercises that do not require weights are often overlooked because they are thought to not provide the same benefits as exercising with weights.
A workout routine does not need to be limited to the machines at the gym. Exercises such as planks, squats, and push-ups can be done in any location. These exercises can all be done without weights and allow you to target muscles in your body you might not have been able to otherwise.
The plank is a great ab exercise that can work simultaneously on your back, arms, and legs.
The use of weights in fitness and exercise is an old practice used to increase the difficulty of a workout. Weighted exercises often involve the use of dumbbells, barbells, kettlebells, or body weight. These exercises provide more resistance for muscles than they would normally experience without the added weight.
Getting Started
Squats
Squats are a very common exercise. Squats are great for building muscle in your lower body (especially your butt). Squats also help with increasing your metabolism because they use up more energy. If you don’t have any weights, here are some exercises you can do without weight to help strengthen your legs and butt: Hindu squats, walking lunges, static lunges, and spiderman lunges.
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Push-Ups
Push-up is a great way to work your upper body and keep your core tight without relying on weights. If you want to add more weight, try placing a book or magazine under one of your hands while doing a push-up. You can also add more variety to your workout by using different hand positions.
For example, if you’re working out in the morning before breakfast, place both hands behind your head as a starting position for an inverted push-up position; after eating lunch, switch it up and put your right arm over your left shoulder for a modified push-up. Always keep your legs straight.
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Lunges
The lunge is more than just a simple exercise for your hamstrings or glutes. Lunges can be a great indicator of whether or not you have the right balance in your body and be a great way to build lower-body strength and stability. It’s important to pay attention to the form with lunges to avoid injury.
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Keep these tips in mind when doing lunges:
- Stand tall with your shoulders back and your chest puffed out slightly. (This will give better posture. Think swiss cheese.)
- Don’t slump over like someone who has gained weight too fast! If this position looks uncomfortable, stop immediately until it feels easier on yourself. (Remember that if something hurts, don’t do what caused hurt).
- Keep your knees bent slightly, so they are more stable than straightened. This is also good for knee health.
- Make sure your feet are shoulder-width apart. If needed, you can adjust them closer together but keep them at least an inch away from each other.
- Your heels should be touching the floor or just barely off of the ground.
- Your arms should hang down by your sides, not crossed in front of you. They shouldn’t touch anything except maybe your thighs.
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Jumping Jacks
You don’t need weight-bearing exercises to get your heart rate pumping. Jumping jacks are always easy when you don’t have weights handy. Just make sure that you’re jumping high enough and fast enough to work up a sweat!
Jumping jacks are a great way to get your heart rate up without any equipment or weights, and there are many variations of jumping jacks for all fitness levels. Beginners can start with basic jumping jacks where you jump in the air by switching feet while bringing your arms together, then back apart.
If you want greater intensity, try adding arm circles while jumping. Add jumps to the mix for an even more challenging workout when you go back to the ground. You could also do them on one leg before moving onto two legs.
Crunches
Commonly considered an exercise for stomach muscles, crunches work out the entire body. Start lying flat on a mat with knees bent 90 degrees and hands behind the head. Lift both shoulders as high as possible to form a straight line from shoulder blades down through hips. Then lower yourself slowly until your chest is almost touching the floor. Hold this position for 10 seconds, then repeat as many reps as you can. This will tone up your abs without impacting other parts of your body.
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One-Legged Squats
One-legged squats can be challenging and also require a lot of balance, but they’re a great way to work out the muscles in your legs. To start, stand on one foot and bend your other leg, so it’s at about a right angle. The key is to keep your weight fully balanced as you squat down as far as you can go without letting your heel touch the ground or shift from side to side.
Once you’ve reached that point, hold it there for 3–5 seconds before standing back up again. Repeat with each leg separately. You’ll feel all sorts of different muscle groups working throughout your entire lower half.
Mountain Climbers
You can do many things to stay fit without weights, but mountain climbers are a great one. This is an intense cardiovascular exercise that will pump your heart and burn calories. Mountain climbers work the glutes, hamstrings, quadriceps, and ab muscles.
This is one of the bodyweight exercises that could be done against a wall, making them perfect for anyone who doesn’t have access to weights or equipment in their home. You should perform this exercise at least three times per week.
Tricep Dips
Tricep dip is also one of the bodyweight exercises that can be achieved by placing your knees straight on an elevated surface like a chair or bench and resting your hands on its surface. Your palms should be facing outward, and your elbows should be hugging your sides. Then slowly lower yourself down until you feel comfortable enough to raise back up again.
This exercise works out all of the triceps as well as the shoulders. It also helps build muscle mass throughout the entire upper arm area. Perform these exercises two to four times each week.
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Side Plank
Side plank is a great exercise to help strengthen and keep your core tight and help with your upper body strength. It also engages the side muscles of the abdominal region, helping to increase circulation and promote better digestion.
To achieve a side plank position, lie on your left side with your butt, hips, and feet touching the ground and stack your shoulders over your ankles. Place both arms in front of you at shoulder height and then extend one arm straight up while placing that hand on top of the other. Keep your head down, so it doesn’t roll off the floor. Hold this for 30 seconds or until you feel fatigued. Repeat three times per session.
Russian Twist
The Russian Twist is a great exercise for people who don’t have access to traditional weights or those who want to mix up their routine. It’s also an effective way to strengthen the abdominal and back muscles. The movement involves twisting from side to side, contracting the abdominal muscle, with your upper body remaining still throughout the movement.
As a starting position, sit on the ground with your knees bent and your feet flat on the floor in front of you. Place both hands behind your head, fingers facing forward. Lean over as far as possible without losing balance, then twist toward one shoulder while keeping your arms straight. Return to starting position by rotating away from that shoulder. Continue alternating sides. Do ten reps each time.
Plank
Plank exercises can be done without any weights. Planks are not an exercise that only the strong and mighty can do. Anyone with a sturdy chair, table, or desk can get in on the fun with these exercises.
- By raising your arm and balancing on your elbow and toes, you’ll be engaging your core muscles and making sure you’re not doing lower back work to make up for lost balance.
- Being in a plank position is a great way to improve posture and develop core muscle strength.
- It’s also one of those things where if you don’t have the proper form, it could cause injury down the road. So take care when performing this move!
Some Useful Tips:
- Train with your own body weight
- Use a stability ball to strengthen your core muscles
- Be mindful of the amount of time you spend watching television and sedentary activities during the day
- Stretch before and after your workout to prevent injury and aid in recovery
- Alternate between aerobic and strength training workouts for variety and to keep your muscles stimulated
