Workout Without Weights

Weight training using fitness equipment machines at the gym or workouts using dumbbells, are not the only way to get a good body shape and remain fit. There are many exercises which will help you to build muscles and maintain flexibility like swimming and dance routines. These workouts will help you not just to lose weight, but also to tone up your body. There are ways in which you can use your own body weight to build muscles, like push-ups. Here, are some workouts that help you build lean muscles without using weights and some weight training exercises to work out without weights.

Workouts Without using Weights

You can opt for any of the mentioned below workouts to build your muscles, without using any weights. To get better results accompany any of these workouts, with the mentioned below weight training exercises.

Step Aerobics: For step aerobics routines you will need a step platform which can be anywhere between 4 - 8 inches high. Start with basic left to right leg workout routine. As your stamina improves, increase your speed and change the stepping routine of your legs. You can surf the internet for videos, to learn more about step aerobics exercises.

Dance Routines: Dancing at a fast pace whether at home or while performing aerobics exercises will help you to burn calories and put on lean muscles. Also, dance routines to lose weight are fun, and can be done either at home or you can join classes. Quick step salsa, is the dance form where one burns maximum amount of calories.

Swimming: This is one of the best workout, which has the least possibility of injury, and is a great way to cool down the body during summers. Swimming has many health benefits, like it will help to build lean muscles, improve body flexibility and metabolism.

Exercise Ball Workout: You can work on different muscle groups, using the exercise ball workouts. Once you know how to balance on the exercise ball, you will be able to build abs and thigh muscles easily. Other exercises which help to build muscles are boxing, skipping and running.

Weight Training Without Weights

Push-ups: These are great upper body workouts. Keep your arms locked on the way up, and your nose against the floor while coming down. As your stamina gets better, you can go for one arm push ups for better strength training.

Pull-ups: To work on your back and arm muscles, perform pull-ups. Hang on the doorway pull-up bars and perform these exercises. Do less repetitions in the beginning, and increase the amount of repetitions as your stamina increases.

Abdominal Crunches: Abdominal exercises like crunches will help you build abs. But, for more endurance building workouts go for bicycle crunches, and do reverse crunches to work better on your lower abs. As you get more stamina, increase the number of repetitions.

Squats: Stand straight on the floor, with the toes pointing straight, and maintain a straight back. Now go down slowly, till you are in a squatting posture as if you are sitting. Again, stand straight and perform 25 repetitions.

Calf Raises: To perform these calf muscle exercises, stand straight and make sure you maintain a straight back throughout the workout. Start pushing yourself up, till you are standing on your tiptoes, squeeze your calf muscles, and hold the posture for few seconds and return to normal position. Repeat 20 times.

Along with forming a workout routine with the above exercises, make sure you take care of certain important things like your diet should be a protein rich one, as the nutrients help greatly to build muscle mass. Also, perform a mild jogging session of 7 - 10 minutes to warm-up, before you start to work out without weights. After you finish your weight training exercises without weights, perform stretching exercises, to improve your body flexibility. So, keep in mind these important factors, when opting for weight training workout without any weights, and you will see attractive results within a few months!