We’re all busy most of the time, but there is always time for a little something different – and there are only so many hours in the day! If you don’t have much time to exercise, that’s okay because the following top 5 best exercises without weight can be done at any time. If you have the time, you can try them all – but I’ll tell you which ones are my favorites.
1. Step Ups
This is probably the most common exercise you do when you go outside. It’s also the one I do the most, so I think I have it down pretty good! Just stand straight in front of stairs and take three to four steps. As you get better you can add more to it. Start light, and you’ll feel a lot better within a few weeks.
2. Push Up
One of the best workouts you can do is Push Ups. They are alternate to bench presses. Push ups can be use in variations to build shoulder chest and wings. When most people think of pushups, they think of the old, and boring, but there are actually different types of pushups that can help you with your overall health.
Pushups can help to tone your abdominal muscles, strengthen your chest, and build strength in your legs. It’s very important to work your abdominal, chest, and legs with resistance because these muscles have a lot of bearing on your overall health. There are different level of pushups that you can search online.
3. Leg Raises
This is one of my favorite exercises because you can do them anywhere! If you have a mat on the ground, this is a great way to target your quadriceps. They also target your lower abs, because your legs are used to doing the work.
Leg raises may sound simple, but they are much more than that. In fact, some of the best results come from performing them using high intensity. One of the key reasons why many people find success with this type of leg exercises is because they use the eccentric contraction in the exercise.
The eccentric contraction occurs when the muscle is allowed to reach a limited range of motion before returning to its original position. The muscle will contract as hard as it can before be returning to its original position. This is one of the best ways to tone the large group of muscles that make up your legs, and they are extremely effective at toning your lower body as well.
4. Rope Jump
This is very similar to the vertical jump. To perform the rope jump, stand on your Feet, cross your ankles and jump up. In rope jump you swing the rope across your body and jump when it passes under your feet.
The biggest benefit of rope jumps is that you can work on the explosiveness aspect of vertical jumping. When I was in high school, I loved jumping off the blocks and I would be training in my local gym with the hopes that I could jump higher.
Unfortunately, because I was trying to improve my vertical jump, I was only working on the strength side of it. This meant that while I was improving my jump, I wasn’t developing the power that I needed in order to jump higher.
The squat is a great lift, but not all of us can do it. For those of us that can, this is a great way to increase our overall fitness. You can do these indoor and outdoor. If you are controlling yourself and are running as fast as you can, you will be wasting so much time on one set.
You need to be patient and control your speed, especially when it comes to this type of workout. If you have done body weight squats hundreds of times before, then you know that every single repetition counts, even if it is slow. If you are looking to build up muscle quickly, then you should look at four to five sets of twenty repetitions.
These are just some of the best exercises without weights for you to get started with. Just remember, the goal is to get as lean as possible so that you can lose weight and build muscle quickly.
The last thing to look for when it comes to body-weight exercises is consistency. Some will require you to make small adjustments. Don’t worry if you don’t do this well, it’s better to keep working than doing nothing.