Workout Routines Without Weights

Workout routines without weights is a great option for anyone is looking for a way to get in shape without having to spend time going to the gym or invest in a lot of expensive equipment.

Like any fitness program, working out using weights involves a set routine of exercises that target each major muscle group and that also offers good  cardio training also. Setting  a schedule to follow is essential to tracking progress and making gains.

A example of a complete routine would include 3 sets of 8-12 reps of some of the repetitive movements and may look like the following:

For Cardio:

Jumping Rope 5 sets of 3 minute each

Alternated Sprint/Walk – Sprint all out x 10 seconds, walk for 20 seconds, repeat x 10 reps

Step-ups 5 sets of 3 minute each

Upper body workout without weights (3 sets 8-12 reps)

  • Decline push-ups
  • Arm chair dips
  • Close grip pull ups
  • Inclined wide grip pull ups

Lower Body Workout Without Weights (3 sets 8-12 reps)

  • Hindu squats
  • Walking Lunge
  • Hip Hikes

Abdominal Exercises

  • Lower ab crunch
  • Side crunch
  • Leg lifts

Of course there are plenty of variations of a good workout routines without weights. Designing one should be guided by things like, 1. Your long term fitness goals, 2. Your level of fitness, 3. Any pre-existing conditions you may have, 4. Your time constraints, and etc.

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