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:
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
- 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.