Home gym with no weights is gaining momentum but whenever I see a youtube video on “how to get lean and healthy”, I get tons of workout suggestions to get my body in the best shape of my life, sadly, most of the suggestions require expensive equipment and heavyweights.
Lifting heavy seems like a standard answer to achieving a healthy and stronger body, right? It’s certainly not true. The fact is, for many people, bodyweight workouts are enough to sculpt their bodies in a positive direction. If you want to train at home or thinking to give your gym routine a rest then we have got practical tips for you.
No matter whether your fitness goal is to reduce excess body fat or to get toned muscles, training at home without weights can be an effective solution without spending heavily on expensive gym memberships. Additionally, many people are living in an apartment and do not have a space to own bulky exercise equipment but still want to workout at home.
Today we are going to discuss a few basic fitness equipments that won’t take up much room space but are sufficient enough to keep you in the best shape.
Starting Home gym with no weight:
Starting a home gym doesn’t necessarily need heavy pieces of equipment, you can start your home gym with a bunch of training tools and bodyweight workout circuits.
Starting a home gym with no weight is easy and cost-effective.
Let’s start the countdown.
TRX: for total body workout:
Perhaps you must have seen TRX hanging in some corner of the gym, most of the people never used them.
TRX is a suspension training tool that has been developed by Squadron Commander Randy Hetrick, he was looking for an easy to carry all-in-one workout solution for the soldiers deployed in war-torn areas.
If a navy seal can use TRX to stay fit then why can’t you?
Now, suspension training has become a scientifically proven approach to improve flexibility, agility and total-body strength. Some of the benefits of TRX are as follows:
- Whether you are at a beginner level or a premier athlete, TRX suspension training has got the ability to fulfill your requirements.
- It’s easy to carry equipment that can fit in a small backpack while you travel.
- TRX suspension training is especially beneficial for people who are looking to develop a stronger core.
- It can be used by every family member, regardless of their age or gender.
- Fewer risk of injuries as compared to free weights.
- You can get a training guide that will help you get the best of your full-body workout.
Weighted vest: for progressive resistance
One thing that people often complain about bodyweight training is their limitation in progressive overload.
Weighted vests or body weights are an incredibly powerful tool to take your athletic performance to the next level. Many pro-athletes are using it as a versatile tool to improve the overall athletic performance (1).
Whether it’s pull-ups, push-ups, squats, lunges, jogging, etc, a weighted vest will help you achieve improved strength and muscle mass.
Read more: the benefits of weighted vests .
Pullup bar: for the pull movements
Push-ups and squats don’t need any piece of equipment but you will need a sturdy bar for the pullup and chin-ups.
Having a pullup bar at home or nearby should be on the top of priority if you are planning for bodyweight workouts.
You will require a pullup bar to sculpt that sexy v-taper look.
Skipping rope: cost-effective cardio
One of the cheapest and widely used exercise equipment you can possibly find on earth.
Skipping rope has been used by professional athletes (Boxing, Muay Thai, kickboxing, Mixed martial arts, etc) since ages, reason? It has been found to be enormously effective in improving the overall conditioning of body and agility.
A 200-pound person burns about 910 calories every hour, which means a 30-minute session can help you burn about 455 calories.
So if you are out of budget and looking for a quick fat loss solution then buying a skipping rope can be a great investment.
Resistance bands: for muscle isolation
Most of the bodyweight exercise comprises compound movements that are effective to improve strength and metabolic rate.
If you are looking for more definition in your muscle fibers then adding band workout in routine can be quite effective.
Plyo box: Explosive power, speed, and strength
Burn fat fast with HIIT plyometric jumping. It’s one of my favorite way to burn down stubborn fat.
Sometimes, bodyweight squats are not enough to build strong legs. Plyo body jumping is one of the best ways to achieve explosiveness in the lower body without spending tons of money on expensive equipment.
The concept of High-intensity interval training is to burn as many calories in a short interval of time, people with limited workout time find these workouts quite handy and effective in burning away tons of calories.
Why HIIT plyometric jumping is gaining popularity? It’s because of the following reasons:
- It’s one of the fastest ways to burn fat and requires a small amount of time, 30 minutes are enough to burn an insane amount of calories.
- These workout circuits help you improve the metabolic rate which helps you meltdown that stubborn fat.
- It improves testosterone levels naturally, which helps in the development of muscle mass.
Punching bag: Cardio and to stay combat-ready
It is one of the most entertaining ways to keep yourself combat-ready while burning tons of calories.
All you need is a punching bag and a set of boxing gloves. Shadowboxing is fun, but if you really want to blow off some steam while you’re torching calories, take your stress out on that bag.
With the help of kickboxing you can burn up to 800 calories per hour, that means daily 30-45 minute of workout can help you get in better shape.
Stealth Plankster Core Trainer
A strong and sexy core is something we all crave for.
Bring that core into existence with this amazing tool that helps you strengthen your core in a fun way.
STEALTH provides a revolutionary way to train your abs. The secret is Gameplay Technology. You focus on playing the game and scoring points, while your core and ab muscles become the “joystick” to control the movements of the game. The result is a challenging, dynamic plank workout that is fun and highly effective. No more boring planks. You focus on scoring points and climbing the worldwide leaderboard.
5 Bonus Tips to know before you start:
Pay more emphasis to your diet
Diet still plays the most important aspect of personal fitness, getting your diet on track should be your number one priority.
Eliminating unhealthy eating habits and replacing them with healthy food will help you experience speedy progress.
Start with knowing your body’s maintenance calories, it’s the number of calories that your body requires to maintain the current body composition. Once you know your caloric requirement, maintaining a caloric deficit will certainly help to bring down body fat%.
Maintaining a healthy and strong body at home is possible only if you stay consistent. Problem is, staying motivated for a home workout is kind of difficult to achieve.
Maintaining a food and workout journal is a great way to stay motivated and persistent with progress.
The reason why people fail to see results with their bodyweight workouts, is the lack of progressive overload.
Your body responds to the resistance by developing more muscle tissues, lack of progress will lead to a plateau.
Progressing to mode difficult variation of exercise and using a weighted body vest while training is a great way to add resistance.
Keep it interesting
It’s always hard to stick to that same workout routine, that’s the reason people lose motivation.
Keep your workout interesting by involving more variety to your workout. Involving family and friends in training sessions is also a great way to add motivation while improving family bonds.
Add new tools to your arsenal
Adding more tools to the home workout session will not only make it more effective but will also add versatility to the regime.
You don’t need to buy all the equipment in one go, slowly introducing new equipment month after month will lead to a better workout. Kettlebells, TRX, resistance bands are great ways to add teeth to your training sessions.
Thanks for reading. Questions welcomed in the comments as always.