Muscle-building sessions usually involve weights like dumbbells, barbells, and kettlebells. But with this 30-minute bodyweight workout, you can develop strength, build lean muscle, and improve your stability without a weight in sight. Show
Of course, investing in a set of the best adjustable dumbbells or one of the best kettlebells is still worthwhile if you regularly work out at home. Still, this no-equipment session is ideal if you want to vary your routines, whether you're away from home or traveling. According to Juice & Toya (opens in new tab), the YouTube trainers behind the session, this routine is "efficient for building strength, stability, muscle mass, and it can even be used as a recovery day workout to do between heavy training days." There are 10 exercises in the session with two variations on each. You'll do the move for 60 seconds, take a 20-second rest, then start the next exercise. The 60 seconds is broken into 20 seconds of rest, a 20-second hold, and a final 20 seconds of work. As you don't need equipment, you can do this routine anywhere; you only need a bit of time. However, rolling out one of the best yoga mats can help improve your grip and give you a more comfortable experience during floor-based exercises. Watch Juice & Toya's no-equipment workoutThe key to Juice & Toya's routine is the use of compound exercises. These moves require multiple muscles all over your body, rather than activating single muscles, as you'd find in isometric exercises like dumbbell bicep curls. This is an efficient way to train—ideal for when you're short on time—but there are other benefits too. Compound exercises encourage your muscles to work together, improving your posture, strengthening your core, and connecting your upper and lower body. Likewise, simultaneously moving different body areas requires more energy and helps you burn fat during the workout. If one of your goals is to drop pounds, it's also worth incorporating an equipment-free high-intensity HIIT workout for fat loss into your schedule. Juice & Toya's workout highlights the areas of the body each exercise trains, with most including some core and abdominal work. However, there's good reason to take on some of the best ab workouts outside this routine. Your core, which includes the rectus abdominis six-pack ab muscle, promotes stability, improves your posture, aids circulation, and improves your workout performance. Plus, you can use one of the best ab rollers to build up strength too. (Image credit: Unknown) People who believe that you have to wield heavy weights in order to build big muscles have simply never used their body in the right way. Get creative with your bodyweight workouts and you can lose fat, get fitter and bulk up without ever having to touch a weight plate or dumbbell. Below you’ll find three bodyweight workouts that demonstrate the truth of those words. They’re all designed by bodyweight-training master Sean Bartram (opens in new tab), who used to be the trainer for the Indianapolis Colts cheerleaders, helping them to develop show-stopping gymnastic power. “Think of your body as an empty barbell,” says Bartram. “Changing the pace you move it with, holding awkward positions, adding instability and shaking up classic moves you’ve done all your life serve as the 20kg weight plates you load it up with.” The advantages of working with just your bodyweight include being able to train anywhere without lugging equipment around, and increased body awareness. You’ll never have to worry about queues for the bench press or squat rack again either, which we reckon is reason enough to switch to bodyweight workouts. That said, one piece of equipment you will need to complete the workouts below is a pull-up bar. The pull-up may be a bodyweight exercise but it’s not easy to do them without a dedicated bar, unless you happen to have a tree with an ideally-shaped, perfectly-positioned, weight-bearing branch in your garden. If you only have one piece of gym equipment in your home a bar is a solid choice and fortunately pull-up bars are both affordable and there are options to suit all domestic arrangements. If you are in need of one, our round-up of the best pull-up bars helps to narrow down your options. If you don’t have a pull-up bar and would prefer a simpler, one-off bodyweight workout rather than a series, then we have several great options for you below as well. How it worksBartram’s athletes – especially cheerleaders – must be able to throw their bodyweight around with ease, but not every exercise is done at high tempo. This bodyweight workout plan slows the pace down with pauses, increased range of motion, decreased stability and variations on classic moves to keep your muscles challenged. The result will be functional muscle you never thought you’d own. DirectionsThere are three full-body workouts to spread across the week. The first four moves each day use timed reps called EMOMs (every minute on the minute) or slow tempos that force you to do high reps and keep the muscles under tension. The last two in each bodyweight workout will spike your heart rate to keep you burning calories. Bodyweight Workout 1: Range And TempoShake up the pace to amplify your muscles 1. Deep squatTime 10min EMOM Reps 15 Hold a towel overhead with your arms straight and keep it taut. This will force you to keep your chest up and improve your form. Bend your legs to lower slowly, keeping your knees wide apart, until your hamstrings touch your calves. Then drive back up slowly. Set a timer for ten minutes. Do 15 reps at the start of each minute, and rest for the remainder of each minute. This keeps your heart rate high for more fat loss. 2. Bulgarian split squat(Image credit: Unknown)Sets 5 Time 60sec Reps 60sec Think of this as a lunge with your foot elevated for an extra stability challenge. Put one foot, laces down, on a bench behind you and the other in front. Bend your front leg to lower your body, then drive back up. Keep your body upright throughout and your front knee in line with your toes. Vary the tempo with each set of these split squats so your muscles are under load for long muscle-building spells. Below is how it breaks down. The first number is the seconds the lowering part should take, then how long you pause for, then how long you take to drive up. The fifth set is max isolation, holding the deepest position for the whole minute. Swipe to scroll horizontally
3. Squat jump with floor touch(Image credit: Unknown)Sets 3 Reps 15 Bend your legs, keeping your knees wide apart and your heels in contact with the floor, to drop into a deep squat. Place your hands lightly on the floor and pause for two seconds, then drive up off the floor powerfully, clapping your hands together overhead. The two-second pause removes any rebounding effect to help you build greater strength in the deep squat position. 4. Bridge kick(Image credit: Unknown)Time 10min EMOM Reps 10 each leg Sit on the floor with one leg bent, one straight and your fingers pointing towards your feet. Push into the floor and squeeze your glutes to slowly raise your hips until they’re level with your stabilising knee while raising your straight leg until it’s at 90° to your torso. Slowly lower to the start. Complete all the reps on one side, then switch. 5A. Press-up burpee(Image credit: Unknown)Sets 10-1 ladder From standing, drop down and place your hands on the floor outside your feet. Jump your feet back and do a press-up, then hop your feet back to between your hands. Jump up, clapping your hands overhead. Do ten reps of 5A, then go straight into ten each side of 5B. Then nine, eight and so on, resting as needed. 5B. Jump lunge(Image credit: Unknown)Sets 10-1 ladder Start in a forwards lunge position with your arms out for balance. Jump off the ground by driving up with your front leg. Swap your legs over in mid-air so you land with the other leg forward. Alternate legs for each rep. See related articles
Bodyweight Workout 2: Points Of ContactShift your grip and stance on classic moves for upgraded gains 1A. Spider-Man press-up(Image credit: Unknown)Sets 4 Reps 20/10/5/1 Start in the top of a press-up position. Bend your arms to lower your chest until it’s just off the floor and simultaneously bring one knee up to your elbow, then return to the start. Alternate knees. When you’ve completed the reps, go straight to 1B without resting. On the final single rep, make this super-slow – do it over a ten count. 1B. Wide-grip pull-up(Image credit: Unknown)Sets 4 Reps 15/10/5/1 Grasp a bar with an overhand grip so your palms are facing away from you and your hands are double shoulder-width apart. Contract your upper back muscles and pull your sternum towards the bar. Then lower under control. Rest for 5sec per rep. Same drill on the final rep: take ten seconds. 2. Pike press-up(Image credit: Unknown) Sets 5 Time 60sec Rest 60sec Adopt a press-up position with your feet on a bench and your back and arms in a straight line. Keep your head tucked in and bend your arms to lower your head until it’s just off the floor. Push up. Use the same tempo as for the Bulgarian split squat (see below) in Workout 1. Once you can maintain a perfect L-shape with your body throughout, handstand press-ups are in your sights. Swipe to scroll horizontally
3. L-Sit chin-up(Image credit: Unknown)Time 10min EMOM Reps 2 Hang from a pull-up bar with an underhand grip. Contract your core and bring your legs up together until they’re parallel with the floor. From here contract your upper back and pull yourself up until your chin is above the bar. Lower to a dead hang between each rep. 4A. Burpee tuck jump(Image credit: Unknown)Sets 4 Time 20sec Rest 10sec Lower your hands to the floor and jump your feet back into the top of a press-up position. Hop your feet back, then drive up to jump explosively. At the same time tuck your knees towards your chest. Bend your knees to cushion your landing and continue into the next rep. 4B. Hanging leg raise(Image credit: Unknown)Sets 4 Time 20sec Rest 10sec Hang from a pull-up bar with an overhand grip and contract your upper back muscles. Contract your core and bring your legs up together until they’re parallel with the floor, then lower them back down to the start. Keep your core contracted throughout to avoid swinging. Bodyweight Workout 3: Range, Tempo And StabilityStretch, pause and power up for size and strength 1A. Shrimp squat(Image credit: Unknown)Sets 4 Reps 10/5/3/1 Stand tall and grab one foot with the hand on the same side, pulling it towards your glutes. Put your other hand out for balance and bend your standing leg to lower your other knee until it just touches the floor, then drive back up. Go super-slow on the final rep. This is very tough. Make it easier by releasing your foot – or harder by holding your foot with both hands. 1B. Dead hang(Image credit: Unknown)Sets 5 Time 1min Grab the bar with an overhand grip, palms facing forwards, and let yourself hang fully. This decompresses your spine for improved posture while challenging your grip strength. Add in a gentle swing from side to side or change up the grip – narrow, wide, underhand or single arm – to expand the benefit. Forcing the body to hold a position under tension reveals any chinks in your armour. Just as the plank exposes any weaknesses in your shoulders, core, glutes and thighs, the dead hang uncovers problems with your lats and your grip. Holding that position for longer is a low-impact strength fix. 2. Wide-grip press-up(Image credit: Unknown)Sets 5 Time 60sec Rest 60sec Perform a standard press-up but with your arms double shoulder-width apart. Lower your chest until it’s just off the floor, then press back up until your arms are straight. Use the same tempo method that you used for the Bulgarian split squat in Workout 1 (below). Swipe to scroll horizontally
3. Straight-arm super plank(Image credit: Unknown)Sets 5 Time 30sec Rest 30sec Get into a plank with your arms straight and your weight on your hands and toes. Keep your body in line, feet together and upper arms straight down from shoulders. Squeeze every muscle, from your chest and abs to your glutes and calves. You should be shaking at the end of each set. This is a classic plank with a double twist. Doing it with straight arms works your chest harder, while full tension keeps your heart pumping fast for a fat-loss bonus. Focusing on squeezing every muscle during a move will engage more muscle fibres than just those targeted with the exercise, transforming a low-energy move into a full-body shock to melt away fat. 4A. Incline clap press-up(Image credit: Unknown)Sets 1-10 ladder Start in a press-up position with hands elevated. Lower towards the bench, then explode up until you’re almost standing. Clap your hands, put them back out to break your fall and go into the next rep. This reverses the descending ladder in Workout 1 – start with low reps and climb to the top. 4B. Burpee to chin-up(Image credit: Unknown) Sets 1-10 ladder Position yourself under a pull-up bar. Lower your hands to the floor and jump your feet back into the top of a press-up position. Hop your feet back, then drive up to jump up explosively and grab the bar with palms facing you while pulling yourself up into a chin-up. Lower slowly under control, then drop to the floor for the next rep. Sean Bartram is the author of Bodyweight Workouts For Men (opens in new tab) and has trained athletes from sports as diverse as IndyCar and American football. Model: Lee McLaughlin @WAthletic More Bodyweight Workouts10-minute bBodyweight workoutThis quickfire, energy-boosting workout involves doing two rounds of three exercises, keeping the pace high and your rest breaks short.
See the workout Beginner bodyweight HIIT workoutGet started with HIIT using this accessible five-move full-body workout. Work for 50 seconds, then rest for 10 seconds before moving on to the next exercises. One round is five minutes, and you can do as many as you like to fit the time you have available.
See the workout Bodyweight back workoutIf you’re worried about the state of your back, this short bodyweight session will begin to address those concerns, helping to improve your posture and strengthen the key muscles in your back.
See the workout Bodyweight posture workoutWhether it’s at home or in an office, spending most of your work day hunched over a desk can play havoc with your posture. This workout combines stretches and strength exercises to help you combat the effects of a sedentary lifestyle.
See the workout Sam Rider is an experienced freelance journalist, specialising in health, fitness and wellness. For over a decade he's reported on Olympic Games, CrossFit Games and World Cups, and quizzed luminaries of elite sport, nutrition and strength and conditioning. Sam is also a REPS level 3 qualified personal trainer, online coach and founder of Your Daily Fix (opens in new tab). Sam is also Coach’s designated reviewer of massage guns and fitness mirrors. Is it possible to build muscle without weights?Yes, it's possible to build muscles without weights through your workouts. That's because bodyweight training, a form of resistance training and strength training, is well-known to increase muscle mass.
Which exercise is best for muscle gain without equipment?How to Build Muscles Fast At Home without Weights. Running or Jogging. It's too easy, right? ... . Push-ups. Push-ups are an effective and efficient way to build muscles in our upper body, trains all upper form of body muscles like arms, back, Shoulders and chests. ... . Crunches. ... . Dips. ... . Pull-Ups. ... . Squats. ... . Bodyweight Exercises.. Can you get ripped with no equipment?There are a variety of ways to get the ripped body you are after without equipment. You can build a ripped and toned muscular body by using tried and true calisthenic exercises, getting in high intensity aerobic exercise and adhering to a healthy diet plan that supports your body's needs.
How can I get ripped in 4 weeks without equipment?Use Body Weight Workouts
Many compound bodyweight exercises, such as pull-ups, push-ups, squats, lunges, dips, and especially burpees are true and tested methods of workouts that help individuals to get ripped and build muscle.
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