Home Workout

No weights? No gym membership? No problem. 

My sister recently asked me if there is a good way to get a quick workout without any weights or equipment of any kind. Yes! Let me say that again. YES! With all the infomercials these days advertising gym equipment for every muscle in your body, it is no wonder that people think they have to drop hundreds or even thousands of dollars on workout equipment. It really isn't necessary. Body weight exercises are effective and better yet, free! 

The most efficient way to get a good workout in a short amount of time is to move from exercise to exercise without taking any rest at all. This type of workout will give you the benefits of resistance training but will elevate your heart rate at the same time, adding the benefits of a cardiovascular exercise. This is perfect for someone who doesn't have a lot of time to workout and those hoping to shed a few pounds. 

Using your own body weight, here are some great lower body exercises: Squats, Lunges, Calf Raises, Leg thrusts, Leg lifts.

Squats - Stand with your feet about shoulder width apart. Begin by squatting as though you are going to sit down in a chair. Return to the start position and repeat. Be sure to keep your back firmly upright and straight throughout this exercise (one way to help do this is to focus your eyes on a spot high on the wall in front of you throughout the entire exercise).

Lunges - Stand up straight. Be sure that you have enough room to perform this exercise. Begin by striding forward with one leg to execute a regular lunge while keeping the other leg set in place. Be sure to really stride forward so that you get a great stretch. Bring that leg back to the start position and repeat with the opposite leg.

Calf Raises - You can do these standing, sitting, on a stair or just on the floor. Lift up your heels and squeeze your calves. Hold for a few seconds and lower. Repeat. You can do these one leg at a time or both legs together.

Leg thrusts - Find a stair or something you can put your feet up on and lie on your back. Put your hands next to your body and lift up your hips as high as you can, keeping your shoulders on the ground and hold and squeeze your bum muscles as hard as you can for about 3 seconds and then lower. Repeat. You should feel this in your hamstrings and your glutes. (If you don't have any stairs that you can do this on, you don't have to have your feet up, you can just do this on the floor)

Leg lifts - Lie down on your side with your legs together. Bend the bottom leg to 90 degrees. Lift up the top leg as high as you can, keeping your leg straight. Lower down slowly. Repeat. This should target your outer thigh. (Make sure you do both sides.) Now, for your inner thigh, start in the same position, but bend your top leg over so your foot is on the floor. Now lift your bottom leg as high as you can. (You won't be able to go very far up, but your should feel this in your inner thigh.)

Now, for you upper body: You can do Pushups, Tricep Dips, Lateral Raises, Military Presses, Bicep Curls.

Pushups - When you do pushups, makes sure your form is good. Keep your back straight and your lower body up.

Tricep Dips - Find a chair and stand with your back to it. Put your palms on the end of the chair, fingers facing forward, and lower your body down. The straighter your legs are out in front of you, the harder it is, so you can decide what you can handle. Or you could start with your legs straight and when you get tired, bend your legs some. Lower your body down until your arms are at about a 90 degree angle.

Lateral Raises - Now you will probably need a little weight for this one -- but it can be anything you can hold on to: cans, water bottle, etc. Start with your arms at your sides and with your arms straight, raise your arms up until they are at the same height as your shoulders. It will feel really easy at first, but if you do enough of them, you'll feel it.

Military Press - This is also one that you'll need a little bit of weight for. Start with your arms bent at a 90 degree angle so your hands are by your ears. Push your arms straight up. You should feel this in your shoulders and this also works your back too. Again, it will be easy with little or no weight at first, but if you do enough, you'll feel it.

Bicep curls - You can perform this exercise by either standing or sitting on a bench, whichever you prefer. Use your cans or water bottles again, and let your arms hang at your sides. Slowly curl both dumbbells up with your palms toward your body. Lower slowly and repeat. (A gallon of milk would work for this exercise as well.)

Remember, as you do this workout, make sure you don't rest between exercises. Write down each exercise ahead of time, so you don't have to stop and figure out what to do next.

Example workout:
Pushups x 15-20 reps
Squats x 50 reps
Ab crunches x 30 - 40 reps
Jumping jacks for 1 minute
Tricep Dips x 20 reps
Walking lunges x 50 reps
Leg Thrusts x 30 reps
Run in place for 1 minute
Lateral Raises x 50 reps
Leg Lifts for both inner and outer thighs x 25 each leg
Ab crunches
Calf Raises x 20 reps
Jumping Jacks for 1 minute
Military press x 50 reps
Wide leg squats x 50 reps
Bicep Curls x 30 reps
Jumping Jacks for 1 minute

The point is the get your heart rate up and to work each area of the body. Important: Do not do this workout every day. Your muscles need time to recover, so allow at least 1 day of rest before you do this total body workout again. Experiment and mix it up! And of course, have fun!