Introduction
Do you want to find simple exercises that can be done without using any gym equipment but will show rapid results? If yes, then you are in the right place! Here are five no-equipment workouts for weight loss that would help you shed the extra flab and back muscles to get chiseled abs.
Why No-Equipment Workouts?
Perhaps you are thinking that we are targeting no-equipment workouts. The fact is that it is often impracticable to have such gym equipment as it may benefit one’s fitness personal trainer journey but most people lack such equipment. Also, more people might want to work out at home or somewhere in nature instead of in the gym. These preferences can be met when doing no-equipment workouts and have the same effectiveness as workouts done with gym equipment.
Since we have noted how beneficial no-equipment workouts are, let’s look at the top 5 exercises that yield quick results.
1. HIIT (High-Intensity Interval Training ), High-Intensity Aerobic Interval Training.
HIIT exercises require the participant to perform vigorous exercises for a specific time followed by lesser exercises or resting time. These HIIT workouts can be performed anywhere and include fat-burning, Better cardiovascular endurance, and Enhanced fitness levels.
Example HIIT Workout:
- 30 seconds of burpees
- 30 seconds of rest
The exercises include 30 seconds of mountain climbers.
- 30 seconds of rest
- 30 seconds of jump squats
- 30 seconds of rest
- 30 seconds of plank jacks
- 30 seconds of rest
Do it for 10-15 minutes and repeat the cycle.
2. Circuit Training
Generally, circuit training is a type of resistance training where exercises are performed in circuits that call for different muscles. In calisthenics, they perform a series of exercises in a circuit and only after each set of exercises is done, the individual moves to the next exercise before re-visiting the first exercise again. Circuit training is dynamic strength training that can help to improve endurance levels and strip calories from the body with no equipment.
Example Circuit Training Workout:
1. Jumping jacks (30 seconds)
2. Push-ups (30 seconds)
3. Squats (30 seconds)
4. Lunges (30 seconds)
5. Plank (30 seconds)
After completing one round, take a 1-minute break and perform the same circuit for 3-4 rounds.
3. Bodyweight Strength Training
Calisthenics is a type of weight training that involves the use of body weight as the source of the resistance needed to achieve the training objectives such as muscle build-up, muscle strength, and muscle endurance. These can be done without going to the gym and without any equipment. You can customize these exercises beginning with moderate intensity then as the days progress make them serious, this will help you challenge your body and gain quick positive results.
Example Bodyweight Strength Training Workout:
Push up (three sets of 10-15)
Dumbbell rows, 3 sets of 10 to 15 repeats.
Squats – 15–20 repetitions for three sets
Lunges – Exercise in 3 sets of 10-15 reps per one leg.
Plank (3 sets of 30-60 seconds)
4. Plyometric Exercises
Plyometric training entails exercises based on fast, forceful movements that recruit more than one or two muscle groups. The details of these exercises are intended to provide power, speed, agility, and general fitness. Plyometric movements can in fact be done during workouts without any instrument and as such are very useful in a fitness regime.
Example Plyometric Workout:
- Sprinting (3 sets of 8-12 reps)
Bounding (there are 3 sets of 20-30 meters)
– Tuck jumps 3 trips of eight to twelve reps.
- Skater hops which should be 3 sets of about 20-30 meters.
- Depth jumps (3 sets of 8-12 reps)
5. Yoga and Pilates
Yoga and Pilates are efficient types of exercise that train flexibility, balance, and the muscles of the abdomen and lower back. Both of these styles of exercise can be done with equipment or without and are particularly good for fighting postural problems, and stress or for having immediate results at physical and psychological levels.
Example Yoga and Pilates Workout:
- Cat-Cow (10 reps)
Doga1 – Downward Facing Dog with a 30-second hold.
Warrior I – Hold for 30 seconds for each side
- Plank (Hold for 30 seconds)
- Bridges (15 reps)
Cobra pose (Holding a position, 30 seconds).
Conclusion
In conclusion, it would be important to point out that exercising without equipment is one of the best ways of getting quick results in the process of exercising. HIIT, circuit training, bodyweight strength training, plyometric exercises, and yoga/Pilates are excellent forms of exercise that can help you build upper body strength, lose fat, and build up total body fitness without a single piece of gym equipment. These workouts may be performed at any location; at any time which makes them a flexible addition to any fitness routine. So you put on your gym attire, hold a bottle of water, and be prepared to get quick results from these top five no-equipment exercises.
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