You can’t always get to the gym for a workout, but you don’t need tons of equipment to see results fast. To get the most out of your workout, focus on using your own body weight and getting your heart rate up. Strength-training exercises for your upper and lower body will not only get you toned, but you’ll burn more calories at rest. The more calories you burn both during and after a workout, the sooner you’ll see sexy, strong muscles.
Performing exercises without equipment will take up no room in your home. It’s also a convenient form of exercise, especially for those who travel or only have short breaks throughout the day. You don’t even have to commit to a full 30-minute workout at one time to get fast results. You’ll receive health benefits even when you break up your workout into three 10-minute mini sessions, according to the Texas A&M AgriLife Extension Service.
Focus on toning your lower body with exercises that don’t require loading a machine with massive weights or performing endless repetitions and sets. Focusing on your form and tempo when performing strength-training exercises is key, according to the American Council on Exercise. Faster reps will increase your heart rate and calorie burn, but a slower pace will push your range-of-motion abilities. Choose exercises that work multiple muscle groups at the same time, recommends fitness expert Chad Waterbury. Include lower-body exercises such as lunges, squats, mountain climbers and glute bridges to burn more calories and engage more muscle groups. You’ll see faster results compared to those exercises that focus on isolated muscles. Either perform each exercise for 30 seconds or have a predetermined number of reps you want to perform, such as 20 or 30.
You don’t need dumbbells to sculpt the shoulder muscles you’ve always wanted. While you may cringe a little, pushups are an excellent way to strengthen your upper-body muscles. Pushups are another exercise that targets several muscle groups in the upper body. The more muscles you target at once, the quicker you will see results. If you can barely do one regular pushup, work up to a regular pushup with either single-arm wall pushups or incline pushups. As you become stronger, try some harder alternatives to the normal pushup, such as decline pushups, single-arm pushups, pushups with a backpack on your back, or even explosive clap pushups. Push yourself with your pushups! Try for 30 seconds of nonstop pushups, or do as many pushups as possible without losing your form.
When you perform circuit training, alternating exercises quickly, you force the heart to work harder in pumping blood and oxygen throughout the body, according to the American Council on Exercise. The harder your body works during a workout, the faster you will see improvements. Circuit training can be performed two to three times per week, but give your muscles at least one day of rest in between sessions. Perform six to 15 exercises per circuit. If you’re new to circuit training, start with one cycle and progress to two or three cycles. Perform 10 to 25 reps per exercise, and rest between stations only 15 to 30 seconds. Include cardio exercises by adding a dynamic activity during rest intervals, such as jogging in place or stepups, according to the American Council on Exercise.
- American Council on Exercise: What Are Some Ways to Get a Workout Without Any Exercise Equipment?
- American Council on Exercise: Circuit Training
- Chad Waterbury: Full Body Training Part 3: Fat Loss
- Laurens Fitness: No Equipment? No Excuses: 20 Exercises You Can Do At Home
- Texas A&M AgriLife Extension: Maximizing Your Exercise Payoffs: How Much? How Long? How Often?
Danielle Clark has been a writer since 2009, specializing in environmental and health and fitness topics. She has contributed to magazines and several online publications. Clark holds a Bachelor of Science in ecology and environmental science.