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Last Updated on January 21, 2021

How To Workout Without a Gym And Get a Killer Gym Body

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How To Workout Without a Gym And Get a Killer Gym Body

As a general rule, everyone wants to have a sexy and strong body, but no one wants to put in the work. We see a whole lot of excuses being thrown around every time fitness is mentioned, and it’s frightening that only about 3% of people in the US subscribe to the healthy living philosophy.[1]

That being said, have you ever stopped to think about why all these people fail to get in shape? Sure, there are some who are lazy, some with legitimate medical issues, and the readily available cheap junk food doesn’t help, but I think there is something more to it.

People are pressed for time, scared, and confused. Yep, it’s as simple as that. Most people either can’t make it to the gym, don’t have a lot of money to drop on long-term membership fees, don’t feel comfortable exercising around others, or they simply don’t even know what to do when they do get to the gym.[2]

Well, with a few useful tricks, some good information, and a bit of determination, you can create all the right conditions for building an impressive physique without ever leaving the house. Here’s a few things to have in mind:

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Fixing your posture and getting limber

The biggest issue most beginners have when they start working out is the fact that their bodies are so used to sitting scrunched up in front of a screen that they have trouble moving around freely. The human body can be amazingly limber and assume all kinds of positions, but for most people, this is going to require extensive work.

Start by gradually improving your posture over a few weeks, using small exercises, more ergonomic furniture, and just being mindful of how you stand, walk, and sit.[3] You can combine this with a short and sweet stretching routine, done about twice a day, to get your body ready to perform the basic exercises correctly.

Learning the basic movements

While there’s a lot of science behind both getting stronger and getting leaner, it can all be boiled down to a few core concepts and a number of the most effective exercises. Here are the best movements for overall development that you’ll need to master (you can find examples of how to perform all the exercises mentioned here on Bodybuilding.com):

  • Squats: the king of all exercises, the squat builds most of your leg muscles with an emphasis on quads and glutes, if you go nice and deep like you should. It can be a good core and thoracic extension exercise if you hold some weight in front of you, as in the Goblet and Zercher squat variations.
  • Lunges: a great exercise for the quads and glutes that also targets the hip extensors. It also teaches you to keep your balance.
  • Pushup variations:[4] the pushup is so versatile that some call it “the poor man’s gym”. The standard close grip pushup works the triceps, front shoulders, and chest, while wider variations put more emphasis on the chest. Raising your legs pushes the focus towards the shoulders and the upper chest, while the handstand pushup is predominantly a shoulder and triceps exercise.
  • Dips: another great exercise for the lower chest and triceps, this is an incredibly fun movement that can slap mass on you quickly when done correctly.
  • Pull-ups and chin-ups: grab a bar, hang from it with arms almost fully stretched out, and then pull yourself up until your chin raises above the bar. This is a fairly straightforward, yet difficult movement that builds a big back, biceps, and forearms. Position your hands facing the head for more bicep activation, and go a bit wider with palms facing away from you to target the lats better.
  • Rows/inverted row: a horizontal pulling motion that will add slabs of meat to your back and while improving that often lagging back head of the shoulder muscle. It even improves posture by strengthening the spinal erectors to an extent. You can bend over with the back straight and row a weight from the ground, with one or both hands, or you can grab the underside of a horizontal bar, feet on the ground, and pull yourself into it.
  • Glute bridges: a great way to really isolate and work the butt. It also gets the hamstrings, which are often neglected by people working out at home.
  • Floor hip extensions: a good addition that also focuses on the glutes and hamstrings, resulting in well-toned and balanced legs.
  • Calf raises: the calf is a small muscle but an important one, especially for the ladies who want to look great in heels. It’s also easy to just throw in at the end of the workout.
  • Planks, leg raises, and ab wheel rollout: of course, the abs need some attention too, but go for planks, hold for time, side planks, hanging or lying leg raises, and ab wheel rollout for the best results.
  • The Superman: the spinal erectors need to be strong if they are to keep your back healthy, balance out those abs, and keep you nice and tight during most of the other exercises on the list, so definitely give this one a go.

Take a few weeks to just get the form down pat on all these movements and make sure that you are doing a full range of motion and slower, deliberate movements. Don’t just bounce all over the place. Establish and build momentum. You can use a good bodyweight strength training program to make sure you hit all the muscles, keep progressing, and get enough time to recover.[5]

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How to progress on bodyweight exercises

Now, if you want to have a great and lean physique — and this goes for ladies as well — you need to build some muscle to give your limbs that lovely shape you are after, before you can lose the excess flab, and expose that Greek statue of a body. Don’t try to combine endurance work with your strength exercises. Focus on building strength with the exercises above and dedicate some time every other day for things like swimming, jumping rope, or cycling to burn some calories and improve your cardio.

Okay, so the main question is, how does one progress on bodyweight exercises, short of gaining more weight to make them more challenging? Well, there’s a few things you can do. The first thing to do to challenge yourself is to add more reps.

The most important thing to remember, however, is that when you can easily perform 15-20 reps of an exercise and still have a few reps left in the tank, it’s time to make it more challenging by doing one of the following:

  • Add an additional set. If you started at 3 sets of 5-6 reps and you’re now comfortable with 3 sets of 15-17 reps, then you can simply throw in a fourth set into the mix.
  • Do it slower. Busting out 20 quick reps isn’t quite the same as doing 10 slow and controlled reps, where you can even add a short pause when your muscles are fully relaxed before contracting them for the next rep.
  • Shorten the rest period between sets. 60-90 seconds is the sweet spot for resting between longer sets of 10-20 reps, but when things get easy, you can shorten this rest period progressively by 10 seconds, until you are only resting about 30-40 seconds between sets, to make it more difficult before moving on to a more challenging variation or adding weight.
  • Move on to a more difficult variation. When you get comfortable, focus on a variation of the movement that provides a bit of a challenge, e.g. one arm on ball pushups and then single arm pushups, pistol squats, and so on.
  • Add some weight. While you might not have access to barbells, you can always get a fairly inexpensive dumbbell set, a few different sized bags filled with sand, a backpack with some rocks, and even big water bottles and milk jugs will do the trick, just as long as you keep adding weight.

Work hard on your form, then try to go as hard as you can each session without overdoing it. I’d say stop a rep short of failure and rest until you feel you can go for another full set.

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Determining the type of cardio you need to do

Cardio is not that difficult to figure out and it basically boils down to a few simple rules, depending on your shape and goals:

  • If you’re skinny and want to get sexy and muscular: Do light and steady cardio, like a brisk walk for an hour, 5-6 minutes of jump rope here and there, or even just 10 minutes of shadow-boxing or dancing every day. Don’t let it cut into your calories too much.
  • If you’re a little overweight and want to lose 10 pounds or less and build muscle: It’s the same as the previous example, just add 2-4 more intense sessions of running, swimming, circuit training a week into the mix to cut the weight first. Revert to the previous example once you have lost the weight and recenter your focus on building muscle.
  • If you’re seriously overweight and your main concern is cutting 20+ pounds: Again, it’s the same as the previous example, only you can go with even more intense workouts, or daily moderate cardio sessions of about 20-30 minutes for a while. Once you’ve lost most of the weight, revert to the previous example, and then to the first example when you’ve shed all the extra pounds you’d like to get rid of.

You can choose any activity that you like, from jump rope, cycling, and swimming to hiking and and other high-cardio sports.

A look at diets and keeping them reasonable

As far as the diet goes we’ll keep it extremely simple:

  • Try to eat diverse vegetables with every meal
  • Eat fruit, seeds, and nuts instead of sweets
  • Go for lean meats instead of processed meat and cooked food instead of fast and fried food
  • Start counting your macro nutrient intake[6]
  • Cheat if you must, but keep these meals small, few, and far between

As long as you can stick with the program for about 80% of the time, you’ll be on your way to better health and an amazing body!

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DIY home gym basics

Some essentials that can help you get better results at home include:

  • A dumbbell set
  • Pull-Up bar
  • Ab wheel
  • Big ol’ sturdy bags filled with sand

You can do tons of great exercises with these simple tools, but if you can’t shell out for them right now, good alternatives include five gallon milk jugs filled with water, a bunch of books stacked in a backpack, using a friend/partner to lay on you, push, or pull to provide extra resistance, or just lifting heavy furniture and moving it around the room.

It pays to be creative. Look at how certain exercises are performed and on what type of equipment, and try to replicate it using household items. For example:

  • Two chairs = dip station
  • Anything that you can hang off = pull up bar
  • A stack of large blankets on the floor = bench
  • Stick and some rope = forearm exercise machine
  • A towel wrapped on a bar or dumbbell grip = thick grip for hand and forearm strength
  • Car = prowler device for pushing to build endurance and power in the legs

It’s all fairly cheap and you can get as creative as you like, just remember to be consistent with your training in order to see the results you wish to see.

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All it takes is a little ingenuity and elbow grease, and you’ll set up a decent home “gym” and adopt some great habits along the way. It’s all about being consistent and trying to progress on each session, or at least each week, as you keep adding reps, using more complex movements, and adding weight, all while eating right for your current goals. Give it a shot and always remember, 90% of all this is your commitment and the intensity with which you attack these positive life changes.

Featured photo credit: Minna Hamalainen via unsplash.com

Reference

[1] The Atlantic: Study: Less Than 3 Percent of Americans Live a ‘Healthy Lifestyle’
[2] Men’s Fitness: 6 Not-So-Obvious Newbie Training Mistakes
[3] Perfect Postur: Tips for Improving Posture and Ergonomics
[4] Men’s Fitness: The Top 15 Pushup Variations
[5] Men’s Fitness: 6 Bodyweight Workouts That Actually Build Momentum
[6] On the Regimen: How To Count Your Macros – A Comprehensive Guide

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Nemanja Manojlovic

Editor at MyCity Web

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Last Updated on September 16, 2021

9 Simple Cardio/Core Exercises You Can Do At Home

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9 Simple Cardio/Core Exercises You Can Do At Home

You want to work out but you don’t always have the time to implement a workout routine into your busy day. Finding time for daily exercise takes discipline and commitment, and often you feel like you need to go for a long run or intense workout at the gym in order to feel a sense of accomplishment.

There are many simple exercises you can do at home in order to improve your strength, agility, and cardio vascular endurance. The problem with some at-home workout routines or quick exercise routines is that you might be doing the wrong kind of exercise.

If you are trying to build upper body strength you don’t need to do squats or calf raises. On the other hand, if you are trying to build lower body strength knocking out a ton of pushups and bench dips isn’t going to help either. Make sure you determine what you want to improve on before you undertake an exercise regimen.
Often people focus too much on upper body and lower body strength when the core of your body needs more attention than any other part. Your core keeps you stable and balanced. I like to think of it as the fulcrum of your body. Without a strong core you probably aren’t going to experience as much strength and stability in your upper and lower body. Mixing in intense cardio is always a good idea as well, and you don’t need to run 10 miles to do it.

Instead of trying to 1,000 pushups per day focus on building your core along with some cardio. I guarantee you will feel stronger and more energetic than you ever have before, and your body will thank you.

Here are 9 great exercises that will improve your cardio and core strength. I have also included a sample workout plan at the end of the article which incorporates all of these exercises, so please read carefully so you know how to perform each exercise properly.

Please consult a medical professional first if you have any injuries or medical conditions to ensure you are able to perform physical activity.

1. Sitting Holds

This is a very simple but effective exercise to burn the core, legs, and arms all at once. Additionally you get to sit down while doing it, so it can’t be that bad!

Sit down in a position with your feet off the ground, straight out in front of you. Hands should be extended out in front as well. You are simply going to hold this position for a given amount of time.

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Try not to strain and tighten up your body too much while doing this. This is especially important with the back and neck. If you find yourself straining too much than stop. You can always build on the amount of time you hold this posture.

It is important that you also stay as still as possible throughout the duration of the hold. It is going to get difficult but challenge yourself to remain in the steady position throughout.

2. Burpees

Some people love them. Some people hate them. Even though I do these quite a bit during my summer training, I fall in the latter group. They are very challenging, but in my opinion, there is no better exercise that incorporates complete body training (core, cardio, upper body and lower body strength). You even get a little upper body strength training when you do these, so it is a win-win.

To do a burpee start standing straight up with your feet little more than shoulder width apart. Bring your hands to the ground in between the distance of your legs but slightly in front of your body. When you come down to the ground bend at the hips not at the back. You should bends your knees with your back straight as you bring your hands to the ground.

As soon as your hands are on the ground, you will jump back with your legs, so that you are in a plank position (hands are shoulder width apart aligned with your chest and your back is straight, not hunching towards the ground; legs are straight back and shouldn’t be touching the ground). For an extra challenge add a pushup at this point of the burpee.

After you get into the plank position you immediately bring your legs back up to your hands (like they were before you kicked them back into the push up position). With your knees bent, come up and jump straight up in the air. That is 1 repetition.

3. Mountain Climbers

If climbing mountains isn’t your forte than this will be probably be the closest you get to climbing an actual mountain. This is a great workout for your core, cardio, and lower body.

You are going to start in a plank position. It is important that you keep your core tight and strong the entire time you do this exercise. The tendency during this exercise is for your body to droop towards the ground or be arched towards the sky as you get tired. You want to make an effort to keep your back straight and don’t allow it to come out of the perfect push up position. This can lead to back problems.

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From the push up position you alternate your feet up and back towards your stomach. You are trying to knee yourself in the stomach (not literally but for the exercise purpose). When the right knee comes up, the left knee stays back. When the right knee goes back, the left knees comes up towards the stomach. You do this as rapidly as you can. You want a full range of motion so ensure you are bringing your knees up as far as possible and stretching them back as much as possible.

Your hands shouldn’t be too far out in front of you. They should be right around your shoulders. By this, you are also receiving an upper body workout because you are holding the plank position as well as moving your feet as fast as possible.

4. Running High Knees

This is a great cardio exercise that incorporates an intense range of motion from your legs. You can do this exercise running in place or with movement. The goal of this exercise is to get your knees up as high as possible and as quickly as possible. It is beneficial when you stay on your toes and utilize quick movements. As soon as your toe hits the ground you explode back up with your knee.

Use your arms properly when doing this exercise. Similar to running you want to alternate your hand and knee movements. When the right knee goes up, the left arm comes up simultaneously. When the right knee goes down, the left arm goes down. Maintaining an effective arm and leg movement balance will help you get into a rhythm as you speed up and increase the intensity of the exercise.

5. Step Ups

Find something in your house that is solid and won’t move if you step on it. I suggest using a sturdy couch or chair, maybe even a bench if you have one available. If you don’t have anything solid then place a chair against the wall so it won’t move. Make sure the height of the chair or bench is not too high to where you can’t step onto it comfortably.

The goal of this exercise is explosive movements. Again you are focused on a complete range of motion. Step up onto the platform of your choosing with one leg. With the opposite leg you are going to explode it in the air and then step back down onto the ground. If this motion is too difficult than simply step onto the platform with the other leg. Alternate legs and repeat.

Use your arms effectively during this exercise to ensure that you give your arms a solid workout, and to assist you as you explode your legs onto the platform. For example when you put your right leg onto the platform, the left arm is already up in the air. As you explode onto the platform with the left leg, the right arm raises up to boost this movement. The left arm falls to the side.

As you create a dynamic pace, challenge yourself to see how quickly you can alternate feet. This will increase the intensity of the cardio. Stay on your toes and focus on swift movements up and down from the platform.

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6. Jumping Jacks

You probably did these when you were a kid. These are a staple for many youth physical education classes. Even though this is a basic exercise it can be quite effective when completed with vigor and you guessed it, full range of motion.

Start standing straight up with your hands at your sides and your legs together. Jump your legs out so that they land wider than shoulder width apart. Simultaneously, your arms should move straight out over your head until your hands meet. It is not imperative that your hands touch over your but it is an effective reference point to ensure you use full range of motion with your arms. Then jump back to the starting point. This is one repetition.

The focus of the exercise is to work both the lower body and the upper body. By jumping the legs to a point that is slightly uncomfortable you are stretching out the hips and gluteus maximus muscles, which are all essential for core strength as well.

The more rapidly you perform this exercise the better cardio results you are going to experience. As is the case with most of these exercises, stay on your toes as much as possible. Try not to land on your heels when jumping out because this will restrict the pace at which you exercise.

7. Towel Knee Bends

This exercise is great for the entire body but it really targets the middle core. You will need a large towel or two small towels for this exercise as well as a slippery surface in which to perform it.

Start out in a plank position with the towel(s) at your feet. Hands should be shoulder width apart underneath your shoulders. Bring both feet up at the same time as far as possible. Then bring your legs back down into the plank position. This is one repetition.

Similar to the mountain climbers, you are attempting to knee yourself in the stomach. You don’t want your knees to come together because this takes away from the isolation of the exercise. Each leg must work on its own to thrust towards the stomach. This range of motion is important because you want to experience the full benefits of the exercise.

Keep your core aligned the entire time you do this exercise. Don’t allow the back to hunch upward or slouch downward. Part of the challenge is holding the plank position coupled with the leg movement.

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8. Towel In and Outs

For this exercise you are going to need two small towels, one for each foot. Start out again in the plank position just as the previous exercise. This is a core exercise as well, but it focuses more on external oblique muscles, or the side of your abdominals.

Instead of bringing both feet towards your stomach you are going to extend both feet outward, away from one another. You want to push your legs out as far as possible depending on how flexible you are in the hip region. Try to extend your legs at least shoulder width apart. If you are unable to stretch them that far, than go as far as you can. Then bring your legs back together to the starting plank position. That is one repetition.

As the intensity of this exercise increases and you become tired, there is a tendency to use more legs than core. You want to try to avoid this. Concentrate on using your core to extend your legs back and forth. Do less reps if necessary but make sure this is a core exercise, not merely a lower body exercise.

9. Wall Sit

This title doesn’t leave much for the imagination. You are literally going to sit against the wall. This is a great way to finish your workout. It is primarily a lower body workout but it also integrates some core training.

Sit against the wall with your back straight against the wall. Your feet should be right under your knees. Make sure your knees are not extended over your toes. This can be detrimental and cause knee pain. On the other hand your feet should not be extended too far out underneath your knees because this takes away from experiencing the stretch in your quadriceps and the rest of your legs. You should be sitting in a position with your knees bent at a 90 degree angle. Arms should be above your head or laterally at your side the entire time. Do not place your hands on your knees.

Your Training Plan

Exercise                               Repetitions/Time                                      Rest
Sitting Hold                           15 seconds-1 minute                                   15 seconds
Burpees                                5-20                                                           30 seconds-1 minute
Mountain Climbers                 5-25 each leg                                              30 seconds-1 minute
Running High Knees               5-15 each leg                                             30 seconds-1 minute
Step Ups                              10-25 each leg                                            30 seconds-1 minute
Towel Knee Bends                 5-20                                                           30 seconds-1 minute
Towel In and Outs                  5-20                                                           30 seconds-1 minute
Wall Sit                                 15 seconds-30 seconds                              30 seconds

These are simply repetition and time estimates for a basic workout plan. I have no idea what your conditioning level is. If you can’t do the allotted repetitions, that is perfectly ok. Figure out how many repetitions you can do but challenge yourself by doing them correctly every time. When you can’t do anymore reps properly, then you are finished with that exercise.

The rest periods are seemingly low and not enough time but in order to improve your cardio on your own it is imperative that you perform highly intensive exercises with shorter recovery times. This will challenge your cardio, help you lose fat, and stress your body in an appropriate manner. If it becomes too intense and you need more time to rest, than take the time you need. You know your body better than anyone else. These are mere guidelines. Eventually as you continue exercising you may notice you need less and less time to recover before the next exercise.

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The amount of sets you execute is ultimately your decision. Start out with one set and see how it feels. If you are unable to complete one set of all these exercises, then finish what you are capable of. I think you will observe profound changes in your fitness levels by consistently taking the time to perform these exercises. Good luck and have fun!

Featured photo credit: Girls With Muscle via girlswithmuscle.com

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