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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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          Last Updated on June 1, 2020

          17 Ideas to Get Motivated to Lose Weight Now

          17 Ideas to Get Motivated to Lose Weight Now

          You made it here – the decision to lose weight! This means that mindfulness is kicking in. This is important for motivation, weight loss, and health. Being healthy and active is necessary!

          Our bodies were meant to move, not be sedentary. For weight loss, the success of your journey is based on your ability to stay motivated throughout.

          Motivation is easy at first, but holding on to it may breed a little challenge. Please know that this is normal. You will have days where motivation is at its all-time high and other days where motivation is at an all-time low.

          In this article, we’ll look into some of the best ideas on how to get motivated to lose weight and why we lose motivation easily along the weight loss journey.

          Motivation and Inspiration for Losing Weight

          There are varied reasons for wanting to lose weight. The one common factor: everyone needs motivation.

          One piece of advice:

          Motivation comes a little easier when you determine the reason for wanting to lose weight.

          What is/are your motivating factors for losing weight? It is important to understand your “why”, no matter how small.

          Losing weight, even just 5% of your weight can help:

          • Improve blood sugar
          • Reduce the risk of heart disease
          • Lower cholesterol
          • Reduce joint pain
          • Reduce the risk of certain cancers

          As someone who has been through this journey, I can tell you that it will require constant recharges of motivation.

          I did it the old-fashioned way, diet, and exercise. It took me almost 3 years to achieve 85 pounds lost. That may seem like a really long time. However, keep in mind that healthy weight loss averages 1-2 pounds per week.

            Motivation is really strong in the beginning, but it starts to shift when the results aren’t immediate. The results take time, and your motivation is the key to get you there.

            Motivation is what gets you started. Habit is what keeps you going.

            Common Weight Loss Motivation Struggles

            Lack of motivation is common for many reasons. Motivation can trigger a number of emotions, making it hard to get motivated.

            Some of the common motivation struggles that people face are:

            1. Unsupportive Social Environment

            Your social environment is your physical and social setting (home, family, friends, etc.). Many don’t realize the importance and influence of a social environment.

            If you are trying to get on the right track and hear something like “oh, you don’t need to do that, let’s go out and get ice cream”, your motivation to do the right thing is will likely be impacted.

            2. Lots of Hard Work for Slow Results

            When you work out 5 times a week and carefully count your calories, naturally you want to see more than 2 pounds gone. Please keep in mind that normal and healthy weight loss averages 2 pounds per week – about 3500 calories burned means one pound lost.

            3. Injuries

            Many suffer from injuries that reduce their ability to exercise. However, you should also consider low impact exercises and exercise modifications.

            Additionally, discussing approved workouts with your doctor is helpful. Exercise can still happen with an injury, but don’t lose motivation!

            4. Cravings

            You will have cravings, and that’s ok! Even the healthiest people have cravings. When cravings strike, be mindful of the craving and the portion.

            Craving cookies? Bake them at home so that you can modify and control the recipe for your goal.

            5. Healthy Food Is Expensive

            There is a bit of truth and a bit of a lie here. Healthy food can be a bit expensive. However, if you eat more of a plant-based diet (fruits, vegetables, grains, etc.), the costs won’t skyrocket.

            6. Lack of Time for Working Out

            If losing weight is really what you are set out to accomplish, then you have to find some time. You have to schedule and coordinate your day to day to include working out.

            For days that you simply can’t, make choices that force a little more movement. Park at the back of the parking lot and take the longer path to the store, take the stairs instead of the elevator, do squats while cooking, and/or do sit-ups during commercial breaks.

            The Importance of Mindfulness for Motivation and Weight Loss

            Be honest with yourself, how many times have you eaten something without actually thinking about what you were feeding yourself?

            Mindfulness plays an important role in our everyday decisions, especially the decisions regarding our health. There are many mindfulness considerations that will help motivate you to lose weight.

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            In the past, we were taught what to eat and what not to eat. However, there was no guidance on how to select and consume, which ultimately contributed to weight issues.

            In general, people have a strong misconception about food and its purpose in our lives and health. This creates unhealthy habits that contribute to weight gain.

            The importance of mindfulness in this journey is crucial to your weight loss success. That’s why mindfulness is essential in knowing how to get motivated to lose weight.

            Take a look at this article to learn more about mindful eating: The Best Benefits of Mindful Eating for Weight Loss and How to Start Now.

            17 Ways to Motivate Yourself to Lose Weight

            1. Love and Appreciation

            Love inspires motivation and motivation feeds appreciation.

            Loving yourself motivates you to appreciate our body and all the things that it can do. Appreciation for the body improves body image and appreciation for body image leads to weight loss motivation.

            2. Mindfulness

            As discussed above, mindfulness is the key to success. Being mindful ensures that you are aware of your “why”, the reason for starting your weight loss journey, and are dedicated to making good choices that support your ultimate goal.

            Mindfulness also keeps you aware throughout the process: food choices, social settings, and process/progress.

            3. Be Committed

            Your motivation for weight loss will suffer if you are not committed. Making a public commitment will help hold you accountable and enhance motivation.

            4. Get a Mentor or Accountability Partner

            Having a mentor and/or an accountability partner will help with maintaining your motivation. Having someone that inspires you and believes in you will also boost your motivation.

            5. Animals Help Motivate

            Getting a dog will increase movement because dogs have to go outside and play. A dog can be an accountability partner too! Not only will they make you move, but they are also awesome support beings.

            6. Goal Setting

            You know your “why” and now you’re ready to get started. What are your goals? Are they realistic?

            As discussed above, an average of 2 pounds a week is normal and healthy weight loss. Setting goals like “I plan on losing 15 pounds in a week” will result in a lack of motivation at the end of the week.

            7. Pace Yourself

            The weight loss journey is a lifestyle transformation journey. This doesn’t happen within a few days.

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            Habits take time to break. Don’t lose hope!

            8. Perfection Doesn’t Exist and Setbacks Will Happen

            Don’t be so hard on yourself. Be patient and love yourself through this process. This isn’t an easy journey, so expect a few setbacks as you transition and get into the groove.

            9. Don’t Set Your Eyes on the End, Set Them on Each Day

            What I mean is, focus on the journey, not the end goal.

            If you are trying to lose 50 pounds, focusing on that number will motivate you initially, but it will cause a lack of motivation later due to being overwhelmed about the length of time.

            Instead, focus on your daily goals.

            10. Incorporate a Plan That Fits Your Daily Life

            Everyone has different responsibilities and different reasons for losing weight. One plan doesn’t work for everyone.

            Build your own plan – one that you can fit into your everyday life.

            Mindfulness is key here and helps keep you motivated. Being mindful of your day and incorporating a weight loss plan is important.

            A few suggestions:

            • Reduce the number of calories you eat. Keep a food journal and track everything.
            • Make smaller plates with smaller portions. Portion control is important.
            • Reduce your unhealthy snack and sugar intake. Sugar can breed disaster.
            • Stay away from deep-fried/fried foods.
            • Eat a lot of fruits and vegetables.

            11. Don’t Weigh Yourself Everyday

            This is a huge NO. Weighing in once a week and keeping track of progress is what you need. Weighing yourself once a day is one of the fastest ways to lose motivation.

            Remember, healthy weight loss averages 2 pounds per week.

            12. Don’t Focus 100% on the Scale

            The scale is just one way to track progression and even in that, special considerations must be given. You may have gotten on the scale 2 weeks ago and have lost 15 pounds, but this week you may gain 5 pounds.

            If you turned fat into muscle, this will happen, so don’t lose motivation! This is a good thing. It means that you are burning fat and building muscle, and building muscle means toning up.

            13. Celebrate and Reward Yourself

            When you reach a goal, celebrate! Share your success with your social environment.

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            Being happy and celebrating your achievement enhances motivation.

            14. Hire a Trainer

            It is okay to hire a professional trainer to help motivate and coach you toward your weight loss goal. The trainer doesn’t have to be a workout trainer. You can consider a dietician or therapist.

            15. Use Music

            Music is a motivation booster for sure! Music will help you move and groove, taking the focus off of the act and allowing happy to kick in and motivate you.

            Research conducted by the North American Association for the Study of Obesity found that those who listened to music while exercising were more likely to stick with it than those who didn’t.

            16. Keep Those Jeans

            You may have a pair of jeans that you want to get back into. Keep them! Let them motivate you.

            17. Take Pictures and Document Your Progress

            Your body will change as your eating habits and exercise habits change. Take a picture at the start and consider a photo every 30 to 60 days. Seeing your progress will help keep you motivated.

            How to Get Motivated to Lose Weight When Motivation is Lost

            You may find yourself 100% motivated in the beginning and less motivated after a few weeks of trying.

            Keep in mind that habits generally take 21 days to break. If you find yourself with 0 motivation after having been 100% motivated before, try these:

            • Go back to your why. Why did you start? What was the purpose?
            • Try resetting your goal. Maybe your initial goal was a little too aggressive. It’s okay to adjust and do what works for you.
            • Talk to a coach or trainer. It is a good idea to discuss with struggles with professionals. Many will offer free insight and advice for getting started and staying on track.
            • Reconsider an accountability partner and/or group. Being around like-minded people on your journey can help so much with motivation.
            • Find out if working out is the problem. Working out alone can be a bit boring. Have you considered a group fitness class? This goes back to being around like-minded people who are sharing your journey.
            • Get more motivational messages. Words and phrases of affirmation are so important. Loving yourself and being patient with yourself is at the core of success for this journey. How about waking up each day to a motivational message that you wrote for yourself?
            • Stop comparing yourself to others. Weight loss reasons, weight loss motivation, and weight loss journeys are different for everyone. Focusing on the journey of others takes you away from your goals and accomplishments. Don’t compare your progress with anyone else’s. This is your journey and you’ll do great!

            The Bottom Line

            It took me almost 3 years to lose 85 pounds. I have kept my current weight for over 5 years and counting. This guide on how to get motivated to lose weight is only here to help you. It’s still up to you whether you will follow them or not.

            Mindfulness and lifestyle transformations really are key for keeping it off. Your journey will make you strong, educate you, and transform you.

            Your motivation is within. Find your “why”, hang on to it, be patient, love yourself, and you will find success at the end of the journey.

            More Tips on How to Get Motivated to Lose Weight

            Featured photo credit: Unsplash via unsplash.com

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