Substitute dumbbells with your body weight for free hand, muscle-focused exercises at home. Warm up and stretch before you start. Do triceps dips for arms; squats, lunges, and calf raises for legs and butt; flutter kicks and crunches for abs; and burpees, wall squats, planks, and innovative push-up variations for a full-body workout. Do 3 sets of each exercise 5 days a week.
Who says you need a gym membership to get in shape! You can get in great shape training at home — without using weights! Yes, you can get a great workout by using your own body weight.
Do a full body workout without lifting up a single dumbbell. Do what you can, and if your body doesn’t do well with a particular exercise, don’t do it. Always listen to your body and stretch and warm up before doing resistant training. You can jog in place or ride a stationary bike and then stretch for the first 5–10 minutes, then enjoy your exercising.
Training at home can be a lot of fun; just be sure to play upbeat music and rotate through each training (circuit training) to keep your heart rate up and burn more calories. Here are some great exercises using your body weight to ensure you work your muscles hard and effectively.
Try different forms of push-ups by moving your arms out, in, forward, and back. Keep your back and butt level.
Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and the core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward.
Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold the position for 30–60 seconds or as long as you can.
Get in a push-up position but keep your arms straight with palms down. Walk with your hands and feet forward and back 10 times each way and repeat.
Starting in a plank position, place down one hand at a time to lift up into a push-up position, with the back straight and the core engaged. Then move one arm at a time back into the plank position, with your forearms on the ground. Repeat, alternating the arm that makes the first move.
One of the most effective full-body exercises around, this one starts out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show.
Sit against the wall with your knees at a 90-degree angle, hip-width apart, and hold for a minute. You can also alternate by doing single leg wall squats and putting one leg out in front of you, holding for 10 to 15 seconds, and repeat.
Legs And Butt
Stand with the hands on the hips and feet hip-width apart. Step the right leg forward and slowly lower your body until the right knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat with the left leg. Try stepping back into the lunge for a different variation.
Stand with the feet parallel or turned out 15 degrees — whatever is most comfortable. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position.
There may be no gun permit necessary for this one, but it’s still no joke. Stand with arms straight out in front of the body, and raise the right leg, flexing the right ankle and pushing the hips back. Then lower the body while keeping the right leg raised. Hold (have fun with that), then return to standing.
From a standing position, slowly rise up on the toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down, and repeat. Try standing on something elevated (like a step) to achieve a wider range of motion.
Want some superpowers? Lie face down, with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body.
Sit near a step or bench. Sit on the floor, with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push toward the floor. For some extra fire, reach the right arm out while lifting the left leg.
These push-ups are done with hands in a diamond-shaped hand position (situate them so that the thumbs and index fingers touch). This hand readjustment will give triceps an extra workout.
Start lying on your back with arms at your sides and palms facing down. With legs extended, lift the heels off the floor (about six inches). Make quick, small up-and-down pulses with the legs, while keeping the core engaged. Alternate legs for up to a minute straight.
Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow toward the left knee as the right leg straightens. Continue alternating sides (like you’re pedaling).
Lie on your back with the knees bent and feet flat on the floor. With hands behind the head, place the chin down slightly and peel the head and shoulders off the mat while engaging the core. Continue curling up until the upper back is off the mat. Hold briefly, then lower the torso back toward the mat slowly.
Working out at home is easy, and you can do so without weights — how awesome is that! If you do three sets of each exercise five days a week, you’ll feel great and get in shape. These are tough exercises that will give you a great workout without having to pick up a dumbbell.