Best Workouts without Weights
Best Workouts without Weights
Choosing on where you want to exercise, be it at home or the gym, is an important factor to helping you accomplish your fitness goals. There are many factors to consider that need to be evaluated when choosing which one is the best place to exercise. Once you have made a decision on where to go exercise, you can move on to deciding how you plan to workout.
There definitely advantages and disadvantages for both of them. Having access to weight equipment is of course a great benefit to going to the gym. Although the cost of a monthly membership can be a bit expensive for some. Also, the commute to the gym can be considerably inconvenient and time consuming. Gyms can also be over crowded making it difficult for you to get access to any the equipment you might need.
Working out at home on the other hand can relieve you of frustration and save you time and money.While definitely being more convenient, unless you can knowledgeably come up with an effective workout program you can do with little or no equipment and with minimal room, training at home me not be your best option.
For videos of some great home workouts see At Home Workouts.
Buying weight equipment can be very expensive and take up lots of room in your home. If your trying to get in shape you don't need all that equipment to accomplish your goal. With proper knowledge, you can come up with a effective workout without the need for weights and you don't need a lot of space in your house to do it. This is done by combining Plyometrics with Calisthenics into a Circuit Training program.
Calisthenics + Plyometrics = Circuit Training
This form of circuit training, consist of using your own body weight as resistance(calisthenics) to build muscle, strength, and flexibility, combined with using explosive movements to develop muscle power(plyometrics).Plyometrics involves the development of speed, acceleration, and power. Also referred to as jumping or bounding exercises, plyometrics will increase your overall athletic performance by teaching your muscles to react quickly and explosively.Exercises that combine both exercise methods for example would be clapping push-ups, or squat jumps.
The exercise movements consist of core exercises which will work most of your entire body, which is most effective for building muscle and functional strength. As well as improving your balance, coordination, and flexibility. You will build muscle and lose fat much faster by focusing on your entire body through core exercises then you would by doing isolated movements.
Just a reminder, if you are looking for a great site for workouts and other exercise and nutritional insight, then take a look at, Home Exercise Workouts
The circuit training routine is divided into sets, there are five movements per set. There are not a set number of reps for every exercise movement; instead each movement will last for one minute. Each set will last 5 minutes so there are 5 movements per set and there are 4 sets total for the entire routine.Each exercise movement is done one right after another, with no more then 15 seconds of rest between each one.This will strengthen you cardiovascular conditioning and help you burn through a lot of calories.
You will try to complete a total of 4 sets, with a minute rest between each one.There are really only two sets you will do for a total of ten different movements. The first set you will do again the third set and the second set you will do again on the fourth.
One thing to remember is that when doing any exercise movement, even as basic as a push-up, it can be difficult to do it correctly if you have never done it before or if you never were taught how to do it right.It is always better to do less reps of a move correctly then it is to do more reps and do the move wrong. Quality over quantity.
By doing the moves correctly you will start seeing results a lot sooner then if you were doing the movements improperly.You will not have much progress if you do not use the proper form.It's good to have a mirror or even video record yourself to make the proper corrections to your form.
This circuit training routine should be done every other day. You should be doing interval running on non-circuit training days. Take at least one to two days off a week. I find it best to do 3 days on, one day off. This way you're not working out for 6 consecutive straight days, but you're still working out 6 times a week. By doing circuit and interval running you will get in the best shape of your life.
You won't build as much overall strength or muscle mass as you could by weight lifting. However, if done right, working out with your own body weight, is as effective when trying to build a ripped, strong, muscular body as it is with weights.
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