Here is a home workout plan without weights. It requires no workout equipment, yet it will cover your entire body.
When and how often should you do this plan? If you want to lose weight, more cardio than resistance training is better, as the former burns more calories than the latter. If you are happy with your weight and mainly want more muscle mass, make strength training your priority:
No Weights, Just Body WeightSo you are new to fitness, want to work out at home, and don't want to use or don't have any weightlifting equipment at your disposal?And you wonder if you can build muscle without weights?The answer is yes, you can. Because by just using your body as the resistance you work against you can go surprisingly far. All we have to make sure is that we cover your entire body:Of course this workout also can be done when you are on vacation or simply away from home and don't have your weights around.
The Home Workout Plan Without WeightsAs said in the video, here is the plan in writing:
|Chest / Triceps||3 sets of push-ups, as many as you can do, with 60 seconds rest between sets||Keep the body straight, do them on your fists and use two seconds each for the way up and down. If you can't do a full push-up yet, check the video on moving from wall to full push-ups.|
|Back / Biceps||3 sets of pull-ups, as many as you can do, with 60 seconds rest between sets||Don't swing or kick and pull yourself up until the chin is above the bar. If you have problems doing pull-ups, here is the video that shows how to go from negative chin-ups to full pull-ups.|
|Legs||3 sets of step-ups, 6-12 reps per set, with 60 seconds rest between sets.||Don't use momentum and don't just drop back to the ground. Your joints won't be happy. Here is a video that explains the exercise more elaborately.|
|Abs||3 sets of crunches, 6-12 reps per set, with 60 seconds rest between sets||Fixate a spot on the ceiling and don't pull on your head! This video explains crunches in mind-boggling detail.|
No Equipment? What About The Pull-Ups?As mentioned and linked in the video, pull-ups can be done in very many places and it doesn't have to be a bar. If you do find it more convenient to have a real pull-up bar around, this one strikes me as good bang for the buck.
|Day||For Weight Loss||For Building Muscle|
|Tuesday||Cardio, 30 - 60 Minutes||Cardio, 30 - 60 Minutes|
|Wednesday||Cardio, 30 - 60 Minutes||Workout|
|Thursday||Workout||Cardio, 30 - 60 Minutes|
|Friday||Cardio, 30 - 60 Minutes||Workout|