Best Strength Training Exercises Without Equipment It is not required for women to acquire strength or shape their bodies. Many individuals believe that merely working out with their own body weight is enough.
Whether you work out at home or want to take a break from dumbbells, we've collected a list of 13 weight-free body-burning exercises.
To achieve strength success, repeat your workout twice to three times each week.Keep reading to find out how many sets and repetitions each motion requires. Don't be deceived by the lack of equipment. This combination of cardio, plyometrics, and body weight workouts will keep you working hard.
Best Strength Training Exercises Without Equipment
1. Rotational jacks
Rotational jacks, a variation on jumping jacks, are an effective technique to begin a workout. They will increase your heart rate and warm your muscles.
Directions:
- Begin with a wide stance, with soft knees. Extend your arms straight out to your sides, parallel to the ground.
- To do this exercise, keep your arms straight and your head and neck immobile. Then, lean forward at the hips and rotate your body until your right hand contacts the ground.
- Return to the beginning posture and jump with your feet together.
- Jump your feet back out, hinge forward, and twist to the left, bringing your hand to the ground.
- Return to the start. Twist to the right while jumping with your feet together.
- Perform 12-15 reps for three sets.
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2. Plank reach-unders
Planks are a basic (but not easy) exercise that provide full-body benefits. Adding the reach-under targets your core even more.
Directions:
- Assume a high plank stance with your hands.
- Make sure your core is supported and your lower back does not slump. Maintain a neutral neck and spine position.
- Lift your right hand off the ground and tap your left thigh with your fingers. Return to the plank.
- Repeat with your left hand, touching your right leg before returning to a plank.
- Complete three sets of 20 total taps.
3. Step-ups
Step-ups will burn your lower half. Plus, they’re great for working on balance and stability, too.
Directions:
- Begin by standing in front of a knee-height bench or taking a step with both feet.
- Step onto the bench with your right foot, pushing through your heel and raising your left knee.
- Step backward from the bench, lowering your left leg.
- Perform 10-15 reps with your right leg, then repeat with your left leg.
- Complete three sets.
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4. Mountain climbers
No need for weights when you can do a few sets of mountain climbers. Supporting your own body weight in combination with the knee drive will have your muscles, and lungs, on fire.
Directions:
- Assume a high plank position with your arms
extended. - Engaging your core and keeping your spine and
neck neutral, drive your right knee up toward your chest. Extend it and
immediately drive your left knee up toward your chest. - Repeat for 30 seconds, going as fast as you can
while maintaining good form. - Complete 3 total sets.
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5. Squat jumps
Plyometrics are exercises that require your muscles to exert a lot of force in a short period of time. Squat jumps are a prime example. You’ll get a lot of bang for your buck with just a few sets of these. Warning: They’re high-impact, so if your joints are sensitive, proceed with caution.
Directions:
- Squat down with arms bent and hands clasped in front of you.
- Jump up, push through, and land on the balls of your feet.
- Squat down and repeat each time you reach the ground.
- Complete three sets of 10 to 12 repetitions.
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6. Burpees
Another type of high-impact plyometric exercise, burpees are a full-body move that will torch calories quickly.
Directions:
- Start by standing straight with feet shoulder-width
apart and arms down by your sides. - Start to squat down, moving your hands out in
front of you. As soon as they reach the ground, extend your legs straight back
so you end up in a high plank position. - Immediately after you reach the high plank
position, jump your feet up to your palms by hinging at the waist. Get your
feet as close to your hands as you can get, landing them outside your hands if
necessary. - Stand up and immediately go into a jump squat.
- After you land, extend your legs back out again,
continuing steps 3–4. - Start with 15 reps.
7. Standing side hops
Lateral (side-to-side) movements are an important component of a well-rounded exercise regimen. Standing side hops are great for hip and ankle mobility.
Directions:
- Begin standing with your feet together and arms bent at a 90-degree angle at your sides. Your knees should be soft.
- Jump to the right while keeping your feet together. Land on the balls of your feet.
- When you reach the ground, hop back to the left.
- Repeat 20 repetitions for three sets.
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8. Pullups
A standard pullup is challenging to complete, even for avid exercisers. Its payout is worth it, though. Use a pullup band for assistance and still reap the benefits.
Directions:
- Stand underneath a pullup bar and grip it with
your hands, placing them slightly wider than shoulder-width apart. - Lift your feet off the ground and hang from your
arms, then pull yourself up by bending your arms and pulling your elbows toward
the ground.
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10. Flutter kicks
Although they target your core, flutter kicks also zero in on the hips. Three sets of these will have you feeling it the next day.
Directions:
- Lie on your back on a mat, extending your legs into the air to make a 90-degree angle.
- Slowly drop your right leg to the ground, keeping your lower back in touch with the ground.
- Begin by lowering your right leg, then repeat with your left leg.
- Complete 20 total repetitions over three sets.
FAQ's
Can I do strength training without equipment?
You know this if you've ever done push-ups, planks, or pull-ups, which are all extremely difficult activities that employ your own body weight. "Using your own body resistance can be an effective way to build strength especially if you are just starting out or on a budget," adds Murdock.
Is it possible to build muscle without weights?
Because no specific equipment is necessary, you may perform bodyweight workouts almost anyplace. You are probably already practicing bodyweight exercises (push-ups, squats, lunges, planks, and burpees) as part of your fitness program. However, bodyweight workouts can also help you gain muscle and strength.
How can I improve my muscle strength without equipment?
- Push-up: 3–6 sets of 6–12 reps. ...
- Burpee: 6 per minute for 15 minutes. ...
- Plank-up: 3 sets of 5–10 reps. ...
- Triceps dip: 2 sets of 10–12 reps. ...
- Inchworm: 3 sets of 4–6 reps. ...
- Step-up: 3 sets of 15 reps (each side)