No gym, no problem. Here’s how to get a cracking weights workout without no equipment but your own rig.
With all the knowledge that’s out there now about exercise, there’s really no excuse for not achieving your fitness goals. You can’t argue that you don’t know what to do because there are hundreds of coaches offering thousands of different programs (pick one!). People love to say they don’t have time to work out, but there are dozens of routines that can be completed in minutes.
The one defense I do hear come up again and again that has some merit is a lack of equipment. If you don’t have a gym membership or haven’t gotten around to outfitting your home with some dumbbells or bands, you have to train with your own body weight, and that can be confusing to people. Of course you can do pushups, pullups, situps, and body-weight squats, but they do get boring after a while. So the question stands: How do you challenge yourself with body-weight exercises alone, and keep your training interesting and evolving?
Here’s how. We’ve compiled 5 ways to work out without weights.
1. Count down from 10
Most of us fall into a rut with pull-ups and dips. We plateau at a certain number of sets and reps and can’t seem to get unstuck. Try performing sets of descending reps. Do a set of 10, then a set of 9, and so on down to 1 rep. As your muscles fatigue, the workload gets reduced, so you get just enough recovery to build up a good volume of exercise—55 total reps, a number most of us never approach with three sets to failure.
This countdown method is often used by guys who do all their