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Get fit at home with our full-body no-weight workout! Learn effective routines, discover workout splits, and explore optional gear to enhance your experience.

Disclaimers:

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Always consult your doctor before starting any new exercise program. The author is not responsible for injuries or health issues arising from the use of this information.

Introduction

No-equipment workouts are the ultimate solution for anyone seeking fitness without the hassle of gym memberships or bulky machines. With just your bodyweight, you can achieve full-body strength, flexibility, and endurance, all from the comfort of your home. Plus, they’re perfect for people of all fitness levels.

In this guide, you’ll discover:

• A full-body no-weight workout routine.
• Variations like workout splits (e.g., push, pull, legs).
• Optional tools to enhance your workout experience.

Whether you’re a beginner or a seasoned fitness enthusiast, this article has something for everyone!

Authors Note

No weight workout, calisthenics, bodyweight exercises, whatever you want to call it, has so many benefits over traditional gym weightlifting. This is my favorite way to strength train!

Don’t get me wrong, weightlifting has some huge benefits in that you can just keep adding weight whereas with bodyweight training you may have to use some creativity to boost the amount of resistance by slightly changing each exercise to make it more difficult.

My favorite reason for using bodyweight/no-equipment training is because I can get a fantastic strength workout, go anywhere, be anywhere, and still do the same workout that I do at home!

In this article I have given you some basic example plans of what you can do in your workout routine. Remember, you can literally do anything you want! I would suggest that you figure out what you want to do, then give yourself a minimum of 4 weeks to test it out then go on to the 3-month mark on that routine before changing it.

Example: If you decided you want to incorporate narrow pushups into your routine, then, if you quit and change to another routine the very next week how will you ever know what strength you could have gleaned from those narrow pushups?

Make sure each exercise you do is controlled, of an even pace, and not hurried or sloppy. If you are unsure about an exercise, feel free to check out the multitude of videos available for just about every exercise under the sun on the internet.

Remember: Consistency beats Intensity! I say that frequently because it’s the single most important thing for us to remember who want to be stronger, fitter, more capable, and to go into all our years, from youth to our senior years, as strong as possible.

Healthline article: Weightlifting vs Calisthenics – which one is best for you

Full-Body No Weight Workout Routine

The Routine

Complete the following exercises for a full-body session that hits all major muscle groups:

• Warm-Up (5 Minutes)
  • High knees (1 minute)
  • Arm circles (1 minute)
  • Bodyweight squats (1 minute)
  • Jumping jacks (2 minutes)
• Main Workout
  • Push-Ups: 3 sets of 10–15 reps (Modify by doing incline push-ups if needed.)
  • Bodyweight Squats: 3 sets of 12–15 reps
  • Plank Hold: 3 rounds of 30–60 seconds
  • Lunges: 3 sets of 12 reps per leg (Static or walking lunges.)
  • Burpees: 3 sets of 10 reps (For extra intensity.)
• Cool-Down (5 Minutes)
  • Cat-cow stretches (1 minute)
  • Forward fold stretch (1 minute)
  • Seated spinal twist (2 minutes)
  • Child’s pose (1 minute)

See my article on Calisthenics Strength Training

Workout Variations: Choose Your Schedule

Option 1: Full-Body Workout (3x Weekly)

• Ideal for beginners or those short on time.
• Perform the full-body routine on Monday, Wednesday, and Friday, allowing rest days in between.

Option 2: Push, Pull, Legs Split (3–6x Weekly)

• Day 1 (Push): Push-ups, tricep dips, and shoulder taps.
• Day 2 (Pull): Pull-up progressions, superman holds, and reverse planks.
• Day 3 (Legs): Squats, lunges, and glute bridges.
• Repeat this cycle for up to six days a week, depending on your recovery.

Option 3: Upper/Lower Body Split (4x Weekly)

• Monday/Thursday (Upper Body): Pull-ups, Push-ups, plank-to-shoulder taps, and mountain climbers.
• Tuesday/Friday (Lower Body): Squats, step-ups, and donkey kicks.

Option 4: Add a Cardio/HIIT Day

• On non-strength days, include a 20-minute HIIT (High Intensity Interval Training) session with exercises like burpees, jump squats, and high knees for maximum calorie burn.

Mayo Clinic: The Advantages of body-weight exercise

Tips for Maximizing Results

1. Focus on Form:
   • Proper alignment is key to avoid injury and maximize effectiveness.
2. Progression is Key:
   • Increase reps, sets, or workout intensity as you get stronger.
3. Stay Consistent:
   • Stick to your chosen schedule for at least four weeks before reassessing.
4. Nutrition Matters:
   • Pair your workouts with a balanced diet to achieve your fitness goals faster.

Progressions in No Weight Workouts

As you progress in your fitness journey, you’ll want to make adjustments to keep your muscles challenged and ensure continued progress. One of the best ways to do this is through exercise progressions.

Example of a Simple Exercise Progression: Push-Ups

• Beginners: Start with wall push-ups or incline push-ups (hands elevated on a bench or table). These variations reduce the load on your arms and chest, making it easier to perform the movement.
• Intermediate: Move to regular push-ups, focusing on full range of motion and proper form.
• Advanced: Challenge yourself with variations like decline push-ups (feet elevated on a bench) or explosive push-ups (where you push up off the ground with force).

The same principle applies to squats, lunges, planks, and other bodyweight exercises. As you build strength and endurance, you can make the exercises harder by adjusting angles, increasing repetitions, or trying more advanced variations.

If you’re interested in exploring more progressions for different exercises, there are plenty of online resources where you can dive deeper into building a progressive routine that suits your fitness level. Check out more of our blogs, where we explore how to progress calisthenics exercises like dips, pull-ups, and leg raises.

See my article: How to do 100 Pushups in One Set

Optional Products to Enhance Your Workout

While no equipment is required, a few simple tools can enhance your workouts:

1. Yoga Mat for Comfort
   • Why it’s helpful: Provides cushioning and prevents slipping during floor exercises.
   • Recommended: [Manduka Pro Yoga Mat]
2. Resistance Bands for Added Challenge
   • Why it’s helpful: Add resistance to bodyweight moves like squats and lunges.
   • Recommended: [LEEKEY resistance bands]
3. Foam Roller for Recovery
   • Why it’s helpful: Helps alleviate soreness and speed up recovery.
   • Recommended: [TriggerPoint GRID Foam Roller]
4. Workout Timer for Interval Training
   • Why it’s helpful: Tracks rest and active periods for HIIT workouts.
   • Recommended: [Gymboss Interval Timer]
5. Grip Socks for Stability
   • Why it’s helpful: Prevents slipping on hardwood floors during planks or lunges.
   • Recommended: [Toesox Full Toe Grip Socks]

Call to Action

Ready to transform your fitness journey with a no weight workout? Start with the workouts shared here and consider these optional tools to elevate your results. Visit ShawnsHealth.com for more health and fitness tips and explore the various progressions and variations of each exercise to continue progressing toward your fitness goals!