Weightless Workout Routines for Men

Weightless Workout Routines for Men

We are searching data for your request:

Forums and discussions:
Manuals and reference books:
Data from registers:
Wait the end of the search in all databases.
Upon completion, a link will appear to access the found materials.

Pushups are one of the most effective total-body strengthening exercises.

Jupiterimages/ Images

While you might associate toning or muscle building with lifting heavy weights, weightless - also known as body weight - exercises are highly effective for resistance training. They also have the added benefit of minimal equipment requirements, making them useful for when you don't have access to a gym or fitness equipment. You can stay on track with your workouts while traveling or at home without needing to lug around heavy weights or sink a lot of money into a home gym.

Cardio Routines

Cardio is one of the most effective ways to burn calories and improve overall fitness levels without using weights. Choosing steady-state cardio routines - such as jogging or swimming for prolonged periods - is an effective way to lose weight, burn more calories and increase your cardiovascular endurance. The American Heart Association recommends a minimum of 150 minutes of cardio per week. To increase the difficulty level without adding weights, increase your overall speed or the length of your cardio workout.

Interval Workouts

To give a short heart rate boost and to make your cardio workout more challenging, consider an interval workout. An interval workout integrates a high-intensity interval, lasting 30 to 90 seconds, into your workout. During this time, your heart rate is raised and your muscles taxed outside of their comfort zone. An interval workout can be as simple as jogging at a moderate pace for five minutes, and then sprinting for 30 to 60 seconds. You could also do jumping jacks or squats for 30 to 60 seconds in place of the sprint. High-intensity intervals help you build more muscle mass as well as increasing your metabolism, helping you build a leaner, stronger body.

Sliding Exercises

Using sliders can increase the overall resistance level for your workout without needing expensive or bulky equipment. If you like, you can purchase exercise sliders or just use folded towels. For an upper-body workout, place folded towels under your hands as you do a basic pushup. Slide your arms out to the side during the routine to increase resistance in your chest, shoulder, upper back and arm muscles. Slide your arms back together as your rise up from your modified pushup. For a core workout, place the towel under both your feet while in plank position, with your arms extended. Slide your feet up towards your hands, holding the pike stance for three to five counts before returning to your starting position.

Suspended Exercises

Suspension exercises are frequently basic exercises that raise you off of the ground using a series of straps. The equipment needed is minimal - straps only - but they are effective for building muscle as the raised height from the straps increases the range of motion of the exercise as well as the overall resistance. Using two straps, hold yourself in plank position with your feet together on the ground. Lower your chest to the floor as much as possible before raising yourself up again. Repeat 10 to 12 times. To increase resistance, shorten the length of the straps, which will raise your upper body farther away from the floor. Other strap-based exercises include leg curls, suspended side plank crunches, lateral rows and pull-downs and chest flyes.

Basic Bodyweight Exercises

Unlike sliding or suspension exercises, body weight exercises do not require any additional equipment, no matter how minimal. The resistance for theses exercises is provided by body weight alone. Squats, walking lunges, pushups and triceps dips are all body weight exercises that target your lower body, chest, back, abs and arms, helping you build total-body muscle strength.