How to Workout Without Weights

Training without using any weight is not as complicated at it might seem. Bodyweight only movements, when done correctly, will very effectively improve your sense of balance, your flexibility and your strength without using machines or weighted equipment of any kind.

You can easily isolate your legs, shoulders and chest and get stronger and add muscle at the same time. There are countless movements that you can do without using weights. Below are a few of these movements that can easily be done at home as long as they are done in a structured and disciplined way.

The Inch-worm for flexibility

Standing with your legs straight but not locked you try to touch your feet with your fingertips to the floor in front of your feet. You then start walking backwards while keeping your hands on the ground. When you get into the push-up position you then walk back to your hands still on the floor. Repeat 4 to 6 reps

Tuck jump

Standing upright you jump as high as you can and while in the air bring your knees to your chest while holding your arms outwards. As you land on soft knees you then repeat the jump 6 to 8 reps.

Bear Crawl

Finding your inner grizzly by going down on your hands and knees, you then change to rise up on your toes and reach forward with one hand while you raise the knee of the opposite side. This looks and feels like a crawl which should be done for 8-10 reps.

Mountain Climber

Again on hands and knees bring the left foot forward so that it rests directly under your chest, while you straighten your right leg as much as you can. You then hold this position and jump as you switch legs so that the left leg is now extended behind you.

Plyometric Push-Up

Clap push-ups which are normal push-ups but instead of just pressing up, you explosively push out as fast as you can so that your upper body comes off the floor, with a clap of hands if you want. Hang in the air as long as possible and then repeat.

Stair Climb with Bicep Curl

Grab a weight or two dumbbells if you have them and simply walk up and down a flight of stairs doing bicep curls with the weights in each hand doing curls as you climb and descend the stairs.


Probably the most effective full body movement, starting in a low squat position with both hands on the floor. You then push both feet back so that you are in a push-up position. Complete just one full push-up and then immediately return to the full squat position that you started in. Now you jump as high upwards as you can landing again in the squat position you then go to the next repetition.

Plank (core strength)

Lying face down on the floor supported by your elbows with your forearms supporting your weight while your legs are straight and supported on your toes. Tightening your core muscles with your back straight you then try hold this position for a minute or two. The longer you can do it the more core strength you have.

Wall Sit

Slide your back against a wall down until your legs are parallel to the ground with your ankles directly above your knees. Keeping your back straight pushing against the wall try and hold this position for just 60 seconds to start with.


Standing with feet hip-width apart you then step forward with the right leg, you then lower your body to the point where your left knee is close to touching the floor. Your right knee should now be bent at 90%, you then return to the start position repeating with the left leg stepping forward. This can also be done stepping backwards.

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