Training

No Weights? No problem!

Sharing is caring!

Lately the trend in workouts has been for them to become simpler as well as provide functionality. Many people have joined the bandwagon for trying to have a lean physique that allows them to do more and be active in a variety of ways. One major benefit of that is the creation of more workout programs based around bodyweight activities!

So if you need a program that you can do anytime or anywhere then this is the one for you! It doesn’t matter if you are a guy or girl, you or old; this is a great program for muscle tone, agility, and getting the heart rate up to burn some calories. It works indoors or outdoors so no matter what the season or reason – get to it!

No Weights No Problem Routineno weights no problem

This routine is based around doing mini circuits. You will warm up the body and do some light cardio in-between along with a cool down for a complete routine.

Warm up – Start by jogging in place for two minutes. Then alternate 30 seconds of jumping jacks with 30 seconds of in place running for a total of three more minutes.

Perform the next three items in a circuit. Do one exercise followed by the next with no rest in between. At the end of a circuit rest for 30 seconds and then repeat the entire circuit 4 times.

  • Jump Squats – 4 sets of 10 reps
  • Plank Knee Thrusts – 4 sets of 10 reps
  • Pushups – 4 sets of 10 reps

Mid Work Cardio – Jog for 1 minute then do 30 seconds of burpees followed by 30 seconds of jumping jacks. Repeat this cycle 3 times total.

Perform the next three items in a circuit. Do one exercise followed by the next with no rest in between. At the end of a circuit rest for 30 seconds and then repeat the entire circuit 4 times.

  • Step-Back Lunge with Reach – 4 sets of 10 reps
  • Squat Thrusts – 4 sets of 10 reps
  • Plank Circles – 4 sets of 10 reps

Cooldown – Jog slowly in place for 5 minutes. Conclude the workout by stretching out your entire body.

Other Options

Depending on what you have available you can mix and match other activities into this routine. If you are outside you can mix in running with sprinting, add in side laterals, or even do a form of suicides. If you happen to have a jump rope and the space you can use jumping rope for the warm up and mid work cardio. The main focus is that you are increasing your heart rate appropriately between the two mini-circuits and getting an extra bit of cardio burn in.

You can also adjust the circuits and do 2 cycles through each one and then repeat then entire process again (skipping the warm-up) for a longer workout.

Sharing is caring!