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10 Effective Ways to Workout Without Lifting Weights

10 Effective Ways to Workout Without Lifting Weights

Working out doesn’t always have to entail getting your weights out, if you have any. You can get a great workout by using only your body, meaning that at work or at home, there is no excuse not to keep moving.

In addition, most, if not all these exercises are super easy to do. They can be used in combination with your weight training to add a change of pace or as warm-up, and is a great way to test your strength when you can’t make it to the gym.

1. Blurpees

Is that a typo? Nope—you’ve heard of a burpee and this is similar except you’re adding a lateral movement.

You will squat down and extend your legs out behind you to get into pushup position. Jump your legs back up, but then have them land outside of your hands—you will be pulling with your lats in order for your legs to get ready to jump, and then come up. When done right, you will feel it in your back the day after.

2. Pushups

So many people hate pushups, but the good news is that there is an easier way to do them. Instead of keeping your legs straight out, do them on your knees if needed.

Another alternative is that you can do them while standing against a wall. You will be working out your chest area as well as building up strength in your arms.

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push-ups

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    3. Leg Lifts

    Having your legs straight out, raise them in front of you and do as many reps and sets as you’d like. This exercise is ideal for building the muscle and strength in your legs. This is easy to do anywhere you are—at home or in the office.

    4. Crunches

    This is the best exercise for building and strengthening muscles in the abdomen. If you are just starting out, you probably won’t be able to bring your head up all the way and that is okay.

    Just as long as you are going up and you are feeling your muscles stretching, you will be reaping the benefits. And as time goes on, it will get easier for you.

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    crunches-2

      Image via Wikimedia Commons

      5. Squats

      Work out your legs and back by getting into squats. When getting started, an easy way is to just sit and then stand up from a regular chair.

      It isn’t necessary for everyone to start off here—only if they are difficult. You will be getting the benefits of squats when you are doing squats with a few repetitions.

      squats

        Image via Pixabay

        6. Dance

        Do it alone, or do it with a partner—getting up and dancing is amazing for your heart. It is one of the easiest ways to exercise and admittedly one of the most fun.

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        Turn on your favorite music and boogie down in your home, or take up a formal class. No matter how you do it, you will be getting the blood flowing and actually lift your spirits.

        7. Jog in Place

        If you are limited on space, jogging is not totally impossible. You will be raising your heart rate while watching your favorite television shows or listening to music.

        All that you will need is a good pair of shoes so that you are not putting too much stress on your legs.

        8. Step Exercises

        If you have access to steps in or near your home, take full advantage. Be careful in using them!

        Whether you decide to go up and down a few flights at a time, or use just a few steps to go up and down like in a step class, any type of repetitions will work to tone the muscles in your legs.

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        step

          Image via FreeStockPhotos.biz

          9. Jumping Jacks

          Feel like a kid again with fun jumping jacks. Use them as a warm up or main exercise! Jumping jacks are a great way to get your cardio for the day.

          10. Walking

          If cabin fever is getting you down and the weather is nice, go outside and take a walk to enjoy the scenery. If you live in an area that is easily accessible by walking, think about opting to walk to work rather than drive, or walk a portion and take a bus the rest of the way.

          Walking tones our legs and provides you with a way to get low impact aerobic exercise. If you can only walk around your home, ramp it up by carrying a load of laundry—you will be getting exercise and working on chores at the same time.

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          Published on May 3, 2019

          8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast

          8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast

          Are you frustrated by why on earth you can’t lose any weight? Have you ever wondered if you don’t actually know how many calories you eat in a day?

          How much exercise do you ACTUALLY get? Why does nothing seem to be working!?

          If any of those questions sound familiar, then read on. Because I am about to show you some of the best tools you can use to pull yourself out of that rut!

          If you can relate, I’ve been there too. In fact, if it helps your situation at all, I think most of us have at some point or another. Most people feel like, at some point or another, they reach a plateau. It’s that exasperating place that seems to keep us from moving forward (or is moving us slowly).

          How can we break past this point? How can we start to see results and have the momentum to keep moving forward? The answer is simple:

          To have a game-plan and know exactly what is going on inside your body.

          Let me put it this way, in your business, do you go into work figuring you’ll find something to do once you get there? Probably not. You know exactly what needs to get done and you have a game-plan (a task sheet or to-do-list) to get you there. You might even have a few different “games” you play with yourself to make your work more enjoyable or listen to a motivational speaker to make sure your morale is up.

          The same goes for fitness. If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

          If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

          I am about to show you the top fitness apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

          Keep reading to find the apps which might just shoot you past your plateau and into the lifestyle you dream of.

          1. MyFitnessPal

            When it comes to favorite fitness apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

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            MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free, and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

            Just enter the ingredients into each meal and it will add up how many calories you eat. Indulged in a burrito? No problem! Just scan the barcode and it will enter that in for you.

            Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients.

            While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

            If you want a one-stop map to success then this is it! This will not only help you develop a gameplan, but will also create a flexible plan to get you there.

            Get MyFitness Pal here!

            2. Fitbit

              I know you’ve already heard about this app before, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

              While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

              Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving throughout the day.

              This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure.

              Get Fitbit here!

              3. MapMyRun

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                This is another one for the competitive, beginner, or exercise enthusiast alike. MapMyRun measures the distance that you run and even tracks your route. And, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

                If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

                Once, my boyfriend (Now Husband) ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

                MapMyRun is perfect for those who like to challenge themselves, love to be apart of a fitness community, or want a place for friends to hold them accountable to their goals.

                Get MapMyRun here!

                4. Zombies, Run!

                  Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

                  ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget that you are exercising!

                  This app takes you through a story-line makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

                  And don’t even worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on it’s own.

                  Just be sure not to move too slow or the “Zombs” (As we runners affectionately call them) might catch you!

                  Get ZombiesRun here!

                  5. Prepear

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                    Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter.

                    Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner) and it will organize all the ingredients you will need into a shopping list.

                    With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

                    Bye Bye paper shopping lists! And Bye-Bye fast food! You won’t be needing that anymore!

                    Get Prepear here!

                    6. Strava

                      If walking is your health resolution, this one might be for you!

                      Strava was actually sent to me by one of my clients for me to track his daily walking. This app is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

                      This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

                      Get Strava here!

                      7. Aaptiv

                        If you find yourself at the gym and not sure what to do, then this app might be for you.

                        Aptive gives you workouts to do and instructs you how to do them.

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                        While there’s nothing quite like the accountability of a personal trainer, Aptive is a great way to be guided through exercises without having to dish out tons of money.

                        The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                        Get Aaptiv here!

                        8. Freeletics

                          Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym.

                          Freeletics provides online workouts designed specifically from bodyweight. No equipment is needed!

                          You will be surprised at what a great workout you can get without any equipment.

                          That’s right, you work-travellers — Say goodbye to your excuses because this app is bringing the trainer to you!

                          Get Freeletics here!

                          The Bottom Line

                          These 8 apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

                          Get ready to be motivated, informed, and ready to start achieving your dreams! Good luck on your fitness journey!

                          Featured photo credit: Marion Michele via unsplash.com

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