Two common barriers for people who want to exercise and get in shape are a lack of time and money needed for fitness.
Who has the time to go to the gym, or buy expensive equipment, or take long bike rides?
Well, if those are the things stopping you, you’re in luck.
It takes no equipment to get a great workout and get in shape, and with one or two pieces of simple equipment, you can turn that great workout into a fantastic one, you magnificent beast, you.
And with little or no equipment required for a fantastic workout, you can do it at home, or wherever you are. Even if you’re in solitary confinement.
It’s hard not to find time for this type of workout — you can do it while watching TV, for goodness sake!
The Pros and Cons of Bodyweight Exercises
Using just your bodyweight, you can do a large number of challenging exercises. I designed a workout that I do when I can’t make it to the gym, for example, and I can testify that it’s incredibly challenging (more on that below).
If you add just one or two pieces of equipment: a dumbbell, a kettlebell, a jump rope, a medicine ball, or a chinup bar, for example, you can increase the challenge even more.
Now, I’m not putting down lifting weights — I truly believe in lifting heavy weights when you can, but there are tremendous benefits from bodyweight exercises as well:
- No gym fees or need to buy expensive equipment.
- You can do the workout anywhere, anytime.
- Most exercises involve many muscles working in coordination, resulting in great overall fitness and strength.
- For people who are just starting with strength training, bodyweight is often more than enough to begin with. And it gives you a good foundation of strength you can build on later.
Bodyweight exercises aren’t the only thing you should ever do, however, for several reasons:
- After awhile (a couple months perhaps), they aren’t all that challenging. You’ll need to continue to build your strength by adding weights. You can do that with some simple equipment (see below).
- If you don’t have at least one or two pieces of equipment — a chinup bar or a resistance band perhaps — some muscles don’t get worked out as much as others. That’s not a problem over the short term, but over the long term you’ll want to make sure you get a balance.
I suggest starting with bodyweight exercises, and then slowly transitioning to a combination of bodyweight and weight training to get a good balance. And even if you’re doing a complete weight training program, you can always use bodyweight exercises anytime you can’t make it to the gym.
My Workout — Just a Sample
What follows is a little workout I’ve been doing recently when I can’t go to the gym — it’s just a collection of exercises that use compound muscles and joints to give me a total-body workout with nothing but my bodyweight and my chinup bar.
However, this is not the only workout you can do — not by a long shot. This is a sample, but you should look at the next section for a much wider variety of challenges.
How to do this workout: do a bit of a warmup — jumping jacks, jump rope, or just jogging in place for a few minutes will get your heart rate going. Then do the exercises in order, for 30 seconds to two minutes (depending on what kind of shape you’re in), with as little rest in between as possible. If you’re new to exercise, feel free to rest fully between exercises, but if you’re in decent shape, doing them one after another is a great workout. Like me, you’ll probably have to stop to catch your breath a few times — it’s a tough workout!
- Pullups (palms facing away from you). Chinup bar required (here’s the one I use
). (Video.)
- Pushups. As many as you can (video). Do modified pushups if you can’t do full pushups, with your knees on the floor (video). If those are still too hard, do wall pushups, leaning against the wall or a chair.
- Jump squats. Basically you squat down until your thighs are parallel to the floor, then jump up as high as you can, and repeat. (Video.)
- Bicycle crunches. I don’t normally recommend crunches, but these use a good combination of core muscles. (Video.)
- Jumping lunges. (Video.)
- Burpees. (Video.)
- Hanging knee raises. Chinup bar required. (Video.)
- Hindu pushups. (Video.)
- Russian twists. (Video, but you don’t need to use the medicine ball as shown.)
- Diamond pushups. (Video.)
- Chinups (palms facing toward you). Chinup bar required. (Video.)
Create Your Own Awesome Workout
Now that you’ve seen my sample workout, you can create your own by picking whatever exercises tickle your fancy. Just choose 5-12 exercises and do them all, either with or without resting. Once that gets easy, do a second circuit.
A few suggestions:
- Choose a variety of exercises that work out all the parts of your body. Don’t do all variations of pushups, for example. You should be doing some pulling exercises (like pullups), some lower-body exercises, like lunges and squats, and others that work out all of your body, like burpees.
- If you want a real challenge, mix cardio exercises (see below) with the strength exercises.
- If you have some of the equipment listed below, definitely use them. Or buy one or two pieces of equipment … but there’s no need to rush out and buy a whole bunch of things. You can get a great workout without equipment, at least for awhile.
- If you’re just starting out, take it easy and gradually build up. Don’t get discouraged, and don’t overdo it!
- As you get stronger, gradually add weights. Dumbbells, barbells, kettlebells, and medicine balls are some good ways to do that. It’ll take a couple months of bodyweight exercises, though, before you really need to move to weights.
Basic bodyweight exercises
There are many, many variations of bodyweight exercises, but here are some of the more common ones:
- Pushups (there are many variations — Hindu pushups (video), dive bombers, diamond pushups (video) and others)
- Burpees (video)
- Squats (video) (variations: jump squats (video), Hindu squats (video))
- Lunges (video) (variation: jumping lunges, side lunges)
- Chair dips (video)
- Planks (video) (variation: side plank)
- Crunches - my favorite: bicycle crunches (video)
- Bear crawl - crawl quickly on hands and feet (video)
- Lateral barrier jump - jump sideways, over an obstacle (video)
- Isometrics
- Plyometrics
Exercises requiring minimal equipment
You don’t need to buy all of this equipment, but if you have any, these are great. Or buy one or two pieces in order to add an extra challenge to your workout:
- Pullup bar: Chinups, pullups, hanging knee raises (here’s the one I use
- Resistance band
- Medicine ball
- Kettlebell (video)
- Dumbbells
- Tractor tires — there are lots of exercises where you flip tires, jump through them, etc.
Cardio exercises
- Jumping jacks
- Jump rope - requires jump rope, of course, but it’s a great workout (video)
- Side shuffles
- Touchdowns
- Run 800 meters (or a mile)
- Interval running
- Rowing (requires a rowing machine)
- Other cardio exercise machine if you have it
Do you have a favorite minimalist workout routine? Let us know in the comments.
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Elsewhere: The Tremendous Importance of Reading for Writers, What Leo’s Reading, and an Ask the Readers
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129 brilliant comments
Leo,
A good list - burpees are my favourite, especially when done in descending sets. You do (say) 20 burpees, walk across the room, then 19, then 18, etc. until you are done.
Like this:
http://www.geocities.com/rutgerseskrima/art_prison.html
Brutal. I don’t think most folks could start at 15, like they suggest. The first time I tried it, I started at 10. I didn’t get to 1.
Push-ups and sit-ups every day. Running a few times a week. That’s all I do, but combined with a lean diet, it seems to be all I need. I haven’t been to the gym in three years, and I don’t miss it at all.
Good combination of chest/triceps, legs and back/biceps workouts. The only major muscle group that might not be getting direct targeting is the shoulders, but many of the exercises you list use it as a secondary muscle (eg: pushups)
Good list!
@Brett: Yeah, that does sound brutal! :)
Burpees are one of my favorites too. They work most of your body - I love exercises like that.
Good article. I suggest two things…
1. Powerblock Dumbbells
http://powerblock.com/
2. Dumbbell Training for Strength And Fitness
http://www.amazon.com/Dumbbell-Training-Strength-Fitness-Brzycki/dp/0976336138/
Dancing! It’s not only great exercise, takes up minimal space, and a heck of a good time — it actually helps prevent Alzheimer’s and Dementia and thus extends life! Here’s the post that summarizes the study that discovered this amazing new benefit: “Wanna Live Longer? Dance!” at http://shanelyang.com/2008/05/22/wanna-live-longer-dance/
Several times a week, I do pushups and situps. I have two sets of dumbells that I use as well, but no other equipment. And sometimes when I go running by a park (not as often as I should) I’ll do some pull ups and/or chin ups.
I do like using weight equipment, but the cost and hassle aren’t worth it. If I have to get in the car, drive across town, etc., it just makes life more complicated than I like it to be.
thank you very much leo! with no money to spend on anything other that studies, you have given me something great, i was actually searching for something like this for a very long time. this ones really good and would go a long way in helping me. these exercises combined with a running, which i am already following, will do me a lot of good.no gym required!!! thank you very much once again
Hi Leo,
Greetings from Singapore! This is my first comment on your blog. My name is Winston and I’m a regular reader of zenhabits.net. Being a thrifty person myself, I’ve really enjoyed your articles on frugality.
With reference to your article above, I have come to realise that while bodyweight exercises are good, being strong unfortunately entails training with heavy weights and other equipment which can be extremely costly and/or requires a lot of storage space at home. Recently I invested in a gym membership which costs about S$30 (US$22) per month. The gym has the various equipment which I need to become stronger - specifically the olympic barbells, weights, and the essential squat rack (for safety). A week ago I achieved a PR of 90 kg on the Squat, 100 kg on the Deadlift, and 40 kg on the Press. This would have been impossible if I had training using my bodyweight (70 kg) alone.
Nevertheless, bodyweight exercises and cardio are a good start for people wanting to lose weight and/or get back in shape. I’ll be cutting back on my other expenses in order to “subsidize” the gym membership…. :)
Cheers,
Winston
I have done many of these exercises and recommend them highly. The dips are great for adding thickness to the arm, most people concentrate on biceps and forget the triceps! Good list Leo, the only caveat that I would add is to check with your doctor first! Too many people jump in full speed and do damage.
Zendad
http://www.zendad.net
p.s. this guy has some great free video workout routines also
http://www.youtube.com/user/fitnessvip
@Winston: Thanks for reading and commenting! I agree with you — there is a limit to bodyweight exercises if you’re looking to gain strength. But for many people, they haven’t reached that limit yet, and bodyweight exercises will result in strength gains for a couple months at least (maybe more). After you reach that point, you’re mostly doing endurance, which is also useful … but for strength you’ll need to lift heavy weights.
I have a gym membership now, but it’s after months of bodyweight exercises and (eventually) lifting a barbell with weights.
Good points!
This is a little creepy. Literally 10 minutes ago I was thinking, “ya know, I’m having trouble getting to my gym lately. I wonder if there are body-only fitness programs out there.”
And I sign on and see this. Thanks Leo! :-D
When straight bodyweight exercises aren’t challenging enough, you can always go for skill. That’s why I take kung fu, I get bored just working out, I like to have a purpose to it. Of course you have to pay and go take the classes, but once you do that and learn some forms, you can drop it and just improve on what you know.
Or do yoga. Balancing in different poses will get you sweating and your muscles burning.
Also, I like going to the gym and doing yoga with barbells.
@Jonathan B.: I’ve never been called creepy before, but in this case I’m very pleased. :) Glad to help!
This is great! I find that stave off boredom, you can take an old deck of cards and write different exercises on the cards (a mix of cardio and strength moves is what I like best). Then shuffle them and randomly grab 30. Do each card for 1 min, and you’ve got a 30-minute workout! And, if you’re an overachiever, you can do all 52. :)
For a program that takes these principles and assigns daily workouts, check out CrossFit. They post a “Workout of the Day” each day of the week, following a cycle of three days on and one day off.
http://www.crossfit.com/
I’ve been substituting these workouts for my old gym workouts and have gotten noticeably stronger in a short amount of time! There’s also lots of variety, so it stays exciting and doesn’t let your body adapt. As a triathlete with little time to train, I find CrossFit highly valuable.
This is a great idea! That’s one thing I really like about the free fitness/weight loss web site sparkpeople.com. They have fitness plans and videos that use only body weight and common household objects (towels, cans, etc.) along with fitness balls if you have them.
I couldn’t agree more.
I workout at home, 30-45 minutes (depends on how busy I am), 3-4 days per week. I do lift weights (3 pound dumbbells) but most of it is bodyweight/ Pilates-type exercises, plus rope jumping for some fun warmup. I get my aerobic exercise on the weekends (biking in the summer, skiing in the winter).
It works! No gym membership, a minimal time commitment that I can stick to, and after hmmm let’s see about 10 years of doing this, the results are great.
Great list! I love my kettlebell workouts! I also do lunges, squats, chin ups and push ups at the park with the kids.
@Winston
Bodyweight exercises are great for both maintaining basic fitness without a gym and for building a high degree of strength. I consider myself decently strong, and I do primarily bodyweight exercises even when at the gym. It’s all about leverage if you want to make the exercises challenging enough to develop high levels of strength. No doubt lifting heavy objects will help a lot, but bodyweight exercises can be just as effective. Just take a look at competitive gymnasts (particularly those that compete on the rings). Those guys train mostly bodyweight exercises and they have crazy strength and really ripped physiques!
Great post. A very good guide to doing workouts without a gym. Especially useful in the summer when we would rather be outside!
Very good article, I have done a variation of this for the last year, with some great results.
If you want to track these exercises online, you can use http://www.gyminee.com (which is free).
Great post Leo, I’m sure those who have no equipment available around them will find this very useful
And Congrats on making the Digg homepage ;)
Cheers,
Glen
@Glen Allsop: Thanks! Sometimes it’s nice to get on the Digg front page because I find new readers … so thanks to all my current readers who dugg this story! I’m glad everyone has found it of value.
@Andrew Hyde: Gyminee is excellent. I actually prefer The Daily Plate (thedailyplate.com), but there are a number of great free online tools for this stuff, and it’s a matter of preference.
@ Brennan
100% with you there. I was finding the daily grind of the gym to be getting very unrewarding and stumbled upon http://www.crossfit.com when I was looking at some body weight exercises. Not only are the exercises scalable to any level of fitness, but the approach to “intensity” is, for me, the main reason I keep coming back for another “workout of the day”.
Plus there is a great community there that helps motivate, measure and discuss all the miniature of the exercises, which was a great bonus for a newb like me.
Results wise, I’ve spent less time working out and gotten better results, both aesthetically and in general fitness.
3-2-1 GO
thanks for sharing. Yeah, we can do alot exercise at home without having to go to the gym. If there is a will, there is a way
I have to throw in with my Crossfit brethren. I started Crossfit with zero equipment, and just started using items I had laying around the house for lifts. You can substitute most of the exercises with body-weight variations, or hit up the gym for appropriate gear. A set of Olympic rings and a good barbell are really all you need to do 95% of Crossfit workouts. Doesn’t get much more minimalist than that.
3-2-1 GO!
one for the shoulders I do sometimes:
do a handstand (against a wall if you need help balancing) and then lower your self so your nose touches the floor then push back up to hand stand position.
killer shoulder workout!
later
I’ve been doing a 20 minute video. It can be found at the bottom of http://www.realage.com/ct/shape-up-slim-down/you-on-a-diet/ (Get Moving). I began a month ago with the Beginners and have been doing the Intermediate for a couple weeks now. I still do the Beginner version for the obliques. I have seen a huge improvement in what I am able to do for strength and balance too. I do this 3 times a week along with an hour walking during the week and a half hour on weekends.
What a timely post! I’d been thinking about exactly this, this morning..
As for my minimalist exercise, apart from my usual hour round trip brisk walk, I like skipping (don’t laugh!). My skipping rope was €2 in a sale some time back- I know you can spend ten times that, but it honestly isn’t necessary. It’s medium impact, very good from a cardio point of view, doesn’t take much in the way of equipment (a rope, decent runners and your usual workout clothing) and very importantly, it’s fun.
Good article Leo.
Body weight exercise is especially good to fall back upon when traveling and when recovering from injury. Add a $5 jumprope and a couple of exercise bands and you can get a reasonable workout anywhere. Packs down to next to nothing.
I read an article not long ago that claimed, rightly, that anyone who cannot do a variety of bodyweight exercises - pushups, pullups, squats, lunges, etc. - is probably wasting their time with weights until they can. I use a combination of weights and bodyweight exercises.
Let’s see…what can I add to the list?
1 Leg Squats - begin with an assisted version
Inch Worms (or if you want to spend the $10 - an ab wheel - it’s invaluable)
Body-weight Rows
Straight Arm Push-Ups, Rows & Chins - for scapular mobility & strength
Dead Bugs - The best core exercise for those with a bad lower back
Side Lunges - strength and hip mobility
Bulgarian Lunges
Bodyweight only Glute Ham Raises - A KILLER for you hams and glutes - not for the faint of heart
Roll & Stops - my own invention - a functional core exercise which borrows aspects of pilates, yoga and boot camp
Handstand Pushups for the shoulders
Wall Slides - for your scapula and better posture
Bodyweight Skullcrushers - kills your triceps
Hip Thrusts for glutes/hams
Side Kicks or Lying Hip Abduction - get rid of IT band pain
Walking Lunges - various forms
Plyometrics - only for those with a strong base
Energy Systems
Hill Sprints - can’t say enough about hill sprints - athletic performance will go through the roof and you WILL burn fat
Very helpful.
Thanks! :-)
As always one more helpful article from Leo!
I love #8 Hindu Pushups.
actually we call it “Dand” its part of “Surya Namaskar” (Google it)
Its really amaizing technic. I love it and I use to do it every day.
I come to know some more technics from this post. Thanks for the article.
HI,
I recently started the beginners program using Ross Enamait’s never gymless program and am definitely feeling better for it.
http://www.rosstraining.com/nevergymless.html
Kind regards
Steve
There is a common misconception that you need weights or machines to get in shape. Using Leo’s advice above and some other advice, you can construct a great muscle building, heart pumping, weight loss workout.
Burpees are a major butt kicker and only take about 20 minutes to do. Plus it works out your whole body.
Wow dude that is too cool dude.
One of my favourite workouts from when I used to teach Martial Arts was a routine we used to call the “Warrior’s Workout”. Basically you pick a number…. say 20
do 20 jumping jacks
20 pushups
20 situps
20 lunges
20 squats
then do 19 of each
then 18…
…
all the way to one.
Pick a high enough number and this becomes an extraordinary challenge!
Great post!
I have been thinking about blogging my fitness adventures.. Body weight routines are great!
Thanks for the post!
Any suggestions on avoiding injury? I tried working out with dumbbells last winter and promptly developed tendinitis in my elbows. I have wrist issues, too, from working at a computer. I’m interested in strengthening my muscles, but it seems like my joints just won’t take it.
I actually just quit my gym, seeing as it was quicker and just as effective to run around my neighborhood, then work out with free weights at home! i like to do a lot of my bodyweight exercises with a bosu ball. these are expensive, but cheaper than a membership at a gym, and there is an enormous variety of workouts that you can do with them!!!! they are great for building core strength and doing cardio on top of, (like little jumps) especially if you have a downstairs neighbor who would not appreciate hearing jump squats :)
Escape Velocity,
There are a lot of background issues concerning tendinitis / tendonosis.
Nutrition in relation to general inflammation, repetitive strain injuries, exercise form, muscular flexibility, postural alignment….
The list goes on and on.
But if you already know that you are prone to tendinitis, you are definitely going to want to thoroughly warm up with some dynamic flexibility movements, look at having a postural assessment done (I can give you a do it yourself version), figure out which exercises work best with your body and reduce general inflammation - low dose aspirin, fish oils, etc… - lots of inflammation info here - http://healthhabits.wordpress.com/2008/08/07/omega-6-badomega-3-good/
Your regimen is too high-impact. You’ll be paying for it a few years down the road, and when you’re a geezer- oh man…
Using elastic bands enables you to do every exercise you can do in a gym, anywhere, with far less risk to joints and muscles. Those who think resistance band training doesn’t work haven’t used one heavy enough!
They’re very economical, and very minimalist … and very easy to pack and carry, in case you want to take them with you when you travel. You can also conceal them easily, if you don’t want others to know what you’re doing to look so buff … just tell them “Hey, what can I say? It’s genetics!”
Trust me … I can bench 200 lbs around 15 times, but a heavy band workout can kick my can to this day … it’s a whole different experience, and far less dangerous.
Give ‘em a try.
Hi Leo, nice article
I like the idea of minimalist fitness. I think it’s a good way to get compliance from yourself, if you have no special place to go, no special equipment to retrieve and can do your exercises pretty much anywhere, you’re much less likely to talk yourself out of it!
Having a print out of your exercise schedule handy and referring to it often helps too, because even on days when you’re not exercising you’ll still be prompted to think about it.
In my student days I had to find exercise methods which required no equipment, no expensive gym memberships, didn’t make me sweaty (frequent showering wasn’t desirable due to sharing a bathroom with 5 guys!) and could be done in a confined space, so I put together a programme based on exercises I’ve learned from yoga, dance training and Callanetics partly because these are the kind of exercises I’ve enjoyed most, and partly because they have given me the quickest results in terms of developing strength, balance, flexibility & good posture.
All I need for these exercises is my favourite yoga mat (a print out of my exercise schedule is good and some music an added bonus!) and about an hour of quiet time (mornings are best) but this kind of workout can also be broken into smaller chunks and done throughout the day, e.g. a set of plies (as with other body weight exercises I expect) can be done in the kitchen while the tea/coffee is brewing :)
Another good minimalist form of exercise is of course walking, or what Reinhard at everydaysystems.com refers to as being an Urban Ranger (i.e. taking regular purposeful walks whenever and whenever you can fit it into your daily life).
p.s. If anyone is wondering about Callanetics, I believe it evolved from the Lotte Berk Method, and is similar to The Bar Method, methods which may have roots in Pilates and/or traditional dance training and yeild quick results in terms of developing strength, flexibility, good balance and posture.
I definately agree that free body weight exercises can be the king of exercises. I run circuit classes in the Brighton area and many of the exercises I include even for the advanced practitioners are free body weight ones as I feel these produce the most practical ‘real life gains’ possible.I find a fine circuit that I use for myself on an off training day is to shuffle a deck of card well- you’ll see why- and place on table. Assign a free body weight exercise to each suit- i.e press ups diamonds, burpees jacks etc etc and start dealing the cards and complete the number of reps for each card layed down immediately moving onto the next one and so forth. Picture cards represent 10 reps and the jokers 20 enjoy!
http://www.samuelponttraining.com/
Hi Leo,
You should check out the Monkey Walking exercises done by practitioners of Parkour (free running). I’m trying to incorporate them after my runs, and think you might like them.
http://www.expertvillage.com/video/1216_parkour-monkey-walk.htm
I’m a giant fan of your blog BTW
EC
I have a 14″ step in my back yard and doing 30 minutes of step-ups to some rock music on my ipod gets my heart rate up to over 80% of maximum, depending on the track! The recovery in the minute after I stop sees my heart rate go down by at least 40BPM. I’m 67.
If you want to see great results from a very simple (but not easy!) diet and exercise program, check out the Peak Condition Project. Four people have used this program to get into *amazing* shape with less than $30 of equipment and food that is available in any grocery store. It’s really inspiring stuff.
Another cheap and effective tool to add to the minimal equipment list is a sledgehammer. Not only can you make better use of the tractor tire with one but you can also do something like shoveglove or a variation on many movements. Overall however this is a good starting guide.
I use my kid’s trampoline. It’s fun and raises my heartbeat at the same time.
The best workout I’ve found is bicycle commuting. Ditch the car as often as you can and ride to and from work. Workout and transportation in one!
Americn Parkour (www.americanparkour.com) has a workout of the day (WOD) section that is almost always body-weight exercise workouts. Some of them are brutal, some are a little lighter, but all are great.
anyone tell you you look like Brandon Vera, the UFC fighter?
how about just walking everywhere. park as far away from the door as possible. take the stairs, instead of the elevator. leave three bites on your plate, then next week four. that kind of thing. super minimalist.
happy weekend to you, leo.
samantha
If you want an instructor-led program that is only 1 hour long, take a look at CATZ Sports. These guys train a bunch of elite athletes but their adult program is one of the best.
Monkey Bar Gym (http://www.monkeybargym.com) publishes a series of primarily bodyweight workouts at different levels each day on their site. I’m a huge fan.
Thanks for this post. I think too few of us realize that it only takes commitment, consistency and work to get in great shape (NOT money and equipment).
(”I can give you all the tools, all the science to get you in shape, but all of that means nothing unless you do the work.” - paraphrased from Mike Barwis, University of Michigan strength and conditioning coach.)
I took some belly dance classes this summer, and loved them! Belly dance really works your abs, legs, and arms, all at the same time. No special equipment necessary–just your bod and some music! And by the way–men can belly dance, too.
The question we each need to ask ourselves and answer - what does it mean to be “in shape”? For some, it’s a weight lifter’s bluky physique, while for others, a lean and muscular classic look is what we’re after.
I personally prefer the latter, so body weight, and other minimalist type exercises gets me there - body weight, kettlebell, sand bag, sport band based work outs.
Body weight exercises getting easy? Add intensity…check out
http://www.trainforstrength.com/
If you get “used to” the bodyweight routines in six months, you are very impressive.
Good ideas.
I was a long distance runner in high school and college. I still find that good ol fashioned running is still and all around body conditioning.
I typically run 1 mile, 300 crunches (varied from center/right/left) and interval yet another 1 mile run and it works. I also cut all of meals into half of what I typically eat.
That looks really similar to the guide to getting fit the British Army released. If it’s good enough for army types I guess that it’s pretty tough going. Too tough for me anyways.
Personally I am not very coordinated so find doing exercises on my own is not effective as I don’t get them right easily. I know with practice it’ll get easier but until then I need to go to classes to make sure I’m doing everything properly.
I have to agree with AngelWolf on the bike commuting. Here’s the run down:
By car, it takes around 25-30 minutes with traffic to get to/from work where I live.
By bike, it takes about 40-45 minutes each way.
So for the extra 15-20 minutes, I get in 40-45 minutes of exercise each way. I went from zero exercise to 1.5 hours of cardio a day with only 30-40 minutes of impact on my time each day. Oh yeah, my car hasn’t moved in two weeks so I haven’t paid for a tank of gas in about a month.
I’m a pretty big guy (270-ish lbs) and I’m losing about a pound a day right now. I know this will slow eventually, but I plan on amping up my ride (like only using the top gear and what not) when I plateau.
Interesting post with lot’s of choices many people have probably never even realized. There are some more great options at…
http://yinvsyang.com/7-ways-to-stay-incredibly-fit-without-joining-a-gym/170/
Excellent recommendations. I would emphasize though the importance of proper hydration. A technique I was taught about a year ago is to drink six glasses of water (it’s difficult when you are starting!) first thing in the morning. Then wait about 45 minutes or an hour (while you are getting ready) to eat or drink anything else. Then continue drinking clean pure water the rest of the day as normal. This technique stimulates all the internal organs and brings them rapidly to prime condition. You will feel the difference in a few days. Also another tip is to take ice cold showers. It will feel you with super energy and also make you sleep better at night.
Art Gonzalez
Check my Squidoo Lens at: Quantum Knights
One guaranteed and simple way to become lean it is to just stop taking in more calories than you’re burning.
Great post!
I jog on a treadmill at the gym (am trying to get back to jogging outside but it’s really hot here in Panama) and I lift weights at the gym. I went through a period of time where I exercised at home with exercise videos and that got me in pretty good shape, but I prefer the gym since I get to interact with other people.
Hi Leo,
Amazing post today. So good I had to comment! I’m a father of 4 girls living in Toronto. My wife has been sending me your emails for months now and I’ve been meaning to get some comments in. Today’s post is right up my alley.
I’m glad there are other father’s out there showing their kids the benefits of exercise through example. I recently put out an ebook for busy fathers outlining workouts done in minimal time with minimal equipment.
I’ll send you a copy and would love to hear your comments. In the meantime, keep up the great work and the inspirational messages!
Sincerely,
Chris Lopez
fitandbusydad.blogspot.com
FitAndBusyDad.com
I have a very simple stationary bike that I bought at Wal-Mart that I use for aerobic fitness. It was cheap and easy.
Why pay for a gym membership? I think it is unnecessary. I ride every evening for exercise and to relieve stress. I love the bike because I can read while I ride. Reading occupies my mind while the bike exercises my body!
I looked at a few programs before I started CrossFit, but when I started scaling the workout-of-the-day, I knew I’d found something powerful, especially since the website has so many videos showing how to do the work. Using six sets of dumbbells, a couple of kettlebells, a jump rope, a pullup bar, and the track near my house, I have done 150 CrossFit workouts of the day in less than a year and I’ve not gotten bored doing it.
If you’re looking for a workout that is constantly varied, general, inclusive, and works everything you can imagine, give it a try. If you’re concerned that you lack the strength, endurance, skill, or equipment do it, BrandX Martial Arts publishes the WOD, scaled back for beginners.
http://www.crossfitbrandx.com/index.php/forums/viewforum/16/
Thanks for the great comments, everyone! I’m enjoying reading about everyone’s workouts and suggestions.
Several people have mentioned alternatives such as walking, running, biking, or just eating fewer calories … and I agree with all of them. I do a lot of running (currently training for a December marathon), and it’s my main form of exercise … but three times a week I also do strength training (either weights or the bodyweight exercises I mentioned above). I think the benefit is a better overall fitness, but it’s not strictly necessary if you’re eating well and/or doing cardio.
@Zarphodd, who said “Your regimen is too high-impact. You’ll be paying for it a few years down the road”
You’re right, it is too high-impact, but I don’t plan to do it for years. You shouldn’t do a single workout for more than 6 weeks anyway, as your body will adapt. As I said in the article, it’s good to mix it up and pick different exercises, and many of them are low-impact. The problem with high-impact comes when you start by doing too much of it, without properly preparing your body, or when you do a single high-impact exercise too much or too long. It doesn’t hurt you much if you prepare for it, start gradually and don’t do it for too long.
@b: No one has ever told me I look like Brandon Vera, but thanks! Now I just need to get his fighting skills. :)
Great tips, I wish I knew these before I graduated.
Dan,
Graduation Stoles
Yoga will do all of this for you, and more.
No equipment needed, but a good instructor and beginner’s class will help you get your practice off to good start.
Namaste.
i love reading your blog
heres an interesting article on body weight exercises that shows just how advanced they can get…
http://www.dragondoor.com/articler/mode3/229/
5BX ?
Leo, There is one great site that I discovered last week and that is the 100 pushups site http://hundredpushups.com they have a great program for teaching you how to get to 100 pushups at a time.
Great post, I always see people wanting to join a gym and unless you are very motivated you are always going to stop. It is much better to do these isometrics at home instead and help your balance and flexability instead of doing weights all of the time
Hi, please add my thanks to everyone else’s.
My contribution is a pointer the 5BX program (Five Basic Exercises), an exercise program developed for the Royal Canadian Air Force (RCAF) by Bill Orban in the late 1950s. The RCAF asked Orban to develop a fitness program for their pilots, a third of whom were not considered fit to fly at the time. The plan was innovative in two respects. Firstly, it did not require access to specialized equipment. Many RCAF pilots were located in remote bases in northern Canada, with no access to gymnasium facilities, so it was important to offer a means of keeping fit without their use. Secondly, the plan only required 11 minutes per day to be spent on the exercises. XBX is an equivalent program developed for women.
See http://www.gettingfitagain.com/ for access to 5BX’s graduated tables to help you build up to the optimal level of repetitions for your age group.
@Fitness Guy: I’ve also seen the 100 pushups routine recently (from Lifehacker) and think it’s a good program if that’s your goal. You could do much worse. But the problem with doing only pushups is that it ignores some important parts of your body (esp. lower body), so I would balance the program with some other good exercises as well.
Thanks for the feedback!
I used to work as a Physical Therapist. The most minimal and important movements that i know are the ability to lie on your back on the floor,unsupported,roll over on to one side,get up on one knee and then stand,without falling over.
These are basic movements we learn as young toddlers and i notice that as the years pass the ability to do these simple things diminishes, for various reasons. so if you can still do this when you are eighty five you arent doing too badly….: )
This combines flexibility,strength and most importantly balance……
The 100Pushups program is really, really good at one thing.
Marketing
Here’s a single leg squat aka “pistol” video.
Leo, this is for you, just wanted to say thank you, and invite you to see a little thank you note I have included in my newborn bilingual blog.
Maybe you like it
http://eldietario.com/
I will surely try this,i don’t have time for gym
Ross Enamait is the man! I bought Never Gymless and Infinite Intensity and dropped my gym membership.
Best money I’ve ever spent on fitness!
Awesome post.
I used to do the card game idea Fit Bottomed Girls mentioned. Get a group of friends and do the amount of push ups that the card said. ( There was a lot of trash talking and machismo involved, but it was fun :D ). For solo work you could also just make a suit of the card a different exercise (i.e. Spades = Push ups, Diamonds = Squats, etc).
The biking idea is great as well. Especially when there is heavy traffic, I find that I don’t loose much time in transit. I almost keep up with the metro buses if they catch the red lights.
Re: all the listed chin up bar exercises - can you post a follow-up list of alternate exercises that would work the same targeted muscles for folks w/o a bar?
It’s not that I don’t have a bar, it’s that I’m unable to lift my own weight from the hanging position, and need an alternative.
Thanks.
ejrunyon:
Try band assisted chin-ups
link - http://ca.youtube.com/watch?v=EGBi2tNBPtQ
You can also use the bands (I prefer Jump Stretch) to perform a more effective pulldown
One of these days I’ll get off my but 9^)
One interesting site if found while thinking about getting fit is http://everydaysystems.com/
Its just one guy’s personal improvement metods, but the simplicity appeals to me.
Cheers
Chris
I am going to add my thanks to everyone else’s and say that you do an outstanding job on your blog, keep up the good work, and thank you for the workout tips!
If you want to add a little more resistance and build some muscle with functional strength, you can also try medicine ball exercises. They don’t take long and you can get a good full body workout with just a few exercises.
There is a good list of exercises and explanations here:
http://www.build-muscle-and-burn-fat.com/medicine-ball-exercises.html
Keep up the great blog!
Leo, thanks for some much needed inspiration. I’ve been searching the net for some bodyweight exercise routines. Between your blog and the links provided by your readers, I’ve got plenty of info to work with on my path back to fitness! Thanks.
I do yoga a lot, and one of my favorites is what I now know is called a Hindu pushup- Downward Dog, Plank Position, Cobra, repeat. I do that (slower than the video) every morning, very nice with yoga meditative breathing :D
What schedule should I follow on this routine? How many days per week? Many thanks for any guidance you can provide.
I do my cardio 3 days a week (burpees [for me] come under this section, plus any rowing, biking or running).
If you doing Yoga, or the weight training- that comes in the other 3 days. For me it works best to do core and ab work one of those days, legs on another, and arms on the third. That way I’ve given my body a rest and the next go-round is done with less fatigued muscles.
Love the workouts and tips. I believe in short workouts for big results so I train using interveal strength training. For all of you out there looking for ways to get creative with your bodyweight inspired workouts, visit
http://tcambio.bodybot.hop.clickbank.net/
I use this program a couple times a week, its inexpensive and allows you great variety.
Be Fit.
Thanks for the list! The videos are especially helpful.
Here is a supplementary list of Bodyweight Exercises that I use to create workouts.
i see crossfit mentioned… that’s a good website. a highly recommended book that I bought called “no gym”, written by Ross Enamait. He is not a bodyweight only guy… he simply needed a way to work out while taking care of his child. Check out his website at rossfitness.com. check it out. I’ve given up my ballys membership for the routines (much of which is listed in this page).
I really like this idea - it makes exercise so much more enticing!
This will come in really handy for me. Thanks for the great workout tips.
It’s about the “My Workout — Just a Sample”.
How many times do you do all this? one time? Two? or Three times?
Thanks in advance. Have a nice day.
Great..! and I can add with the skipping in my excercise
excellent variations….I am going to implement them asap. I am sure people would take better care of their body if they had more time/money….Check out http://www.yourfinancialriches.com
Interesting Input! good for the people who don’t want to go to the gym. I’m a gym believer, but the article IS inspiring! It’s Motivating! Keep up the good work!
nice excersises all major muscles excluding the shoulders are traines but still very effective.
This is awesome, and sensible. The links to videos of the movements are extremely helpful. I can’t wait to try the Hindu pushup.
Thanks for the information.
Hi,
Another great article. This takes out all the excuses for people who say that they dont have any equipment, as you have just proved that you can still build muscle.
Thanks
Great Post….I am doing a lot of free bodyweight exercises now. It takes away the excuse of not having a gym or not having fancy exercise equipment!
Great Post! You definitely don’t need equipment to get in shape.
great post. i like this article.
Thanks Leo, I’m going to try these (as I have little time and don’t want to pay gym fees) and will let you know how they work out (sorry for the pun). :D
Great post, these are the same principles I’ve settled on over the years as well. Don’t count on getting to the gym or having equipment, just rely on yourself, you always have you with you.
If you need to get out of the analysis and research mode and just get going right away, there are some good commercial programs that do a lot of the progression planning for you and are compatible with these principles. Several of them have already been mentioned by others, all are excellent. I just mention my personal favorites:
Turbulence Training
http://www.turbulencetraining.com/
Does all of the planning for you with predetermined minimalist sessions and vaariety and progression built in. Support forums, contests, ongoing workouts available.
Gymless Workout
http://www.rosstraining.com/nevergymless.html
High-end intensity minimalist principles and program ideas, you have to do a little planning work to use this well and most of it is not really for absolute beginners but it provides superb conditioning principles.
RMAX
http://www.rmaxinternational.com/home/
This is a whole culture of programs around various aspects of fitness with a strong minimalist slant and often an interestingly unusual twist.
TorqueBlade
http://www.torqueblade.com/
A very cool approach based on swinging heavy blades around to emphasize functional movement. I mention this one mostly because it is fun, especially when you get bored with burpees and pushup varations.
I’m omitting a lot of good ones, but these I’ve actually used so far and found fun, effective, and minimalist.
Wow, nice post!
I have a gym membership but have hardly been going due to time restrictions, just caught up with work.
I also just do exercises at home, pull ups, pushups, situps and I have a nice full size punching bag in my garden. Really good for cardio, gets the heart beating super fast within minutes:)
Some nice flying kicks and punches do wonderS:)
Have a great new year!
Great tips, I see so many people at the gym who are just lazy. When they do cardio machines I bet their heart rate does not go up more than maybe 30%…
When lifting weight they it’s the same, light weights and half hearted effort to predetermined amount of reps…
Wow. well I am so sick of ready information about how you should join this gym or that gym, spend an hour a day excercise blah blah blah! I love the fact you have been honest and straight forward. Giving us normal people ways to get in shape!
An extra help (or it was to me) is the No Gym Required book.
I was bought it as a joke present and I actually sat down to read it and it really helped. It shows you things like you talk about, doing things at home etc. plus ideas and advise how to eat healthy etc.
It really helped me as a busy mom of three. Maybe give it a go if you need that extra little helping hand!
Good luck guys!!
Leo,
When you say:
“run 800 meter (or a mile)”
you should actually say:
“run 1.6km (or a mile)”
Good post anyway…
Hello Leo,
Well I have never really tried any routine fitness training of any sort, but after losing 35 pounds going from 250 to 215 in about 3 months, with minimal exerise I am definitely ready to take it to the next level. I have a gym membership of which I have used once in the past year. My question is should I just try the weightless workout and do as many reps and sets as possible or is there some sort of schedule I should follow. I tried them for the first time this morning and made it through about one and half times, any suggestions. The burpees are tough and I can’t do many I guess just keep trying and improving???
No matter what type of diet people choose, exercises and jogging are still one of the greatest ways to keep in shape.
My dog just barked and I thought she’s the perfect piece of equipment that is probably not considered a piece of equipment.
I looked at a few programs before I started CrossFit, but when I started scaling the workout-of-the-day, I knew I’d found something powerful, especially since the website has so many videos showing how to do the work.
A workout that you do at home makes sense if put together with the motivaton to keep going.
To get many of these same effective bodyweight exercises on your mobile phone (such as BlackBerry, iPhone and many others) check out
FitDeck Mobile: Fitness on Your Phone
Fantastic article, btw!
Good article. Many of these can be used when traveling with no gym to be had.
I am currently using bodyweight exercises with only dumbbells as added equipment. I also use a punching bag for added cardio. I incorporate everything into an interval training program. For me interval training is thee only way to go for weight loss and building muscle. Great site by the way
Great Post
These exercises are more effective than going to the gym if done properly. They will keep you toned and work the whole body.
Here are some more great fitness articles:
http://www.24hrfitness.co.uk/fitness-choice.html
good article,I get some idea from your site
Another inspiring post.No matter what type of diet people choose, exercises and jogging are still one of the greatest ways to keep in shape.
To make the best progress in terms of building muscle and burning fat, you must focus on getting better each workout. This means more resistance or more reps. When you do that, your body will vastly improve along with your health. It’s very important to get rid of excess body fat. It’s simply dead weight that weighs you down.
People are always so surprised how great of a workout they can have with bodyweight exercises. I train my athletes with them and they’re always in pain by the end of the workout!
This article made me think of something that really is not a gym or a program more of a paradigm. I am sorry if some one already mentioned this, but this kind of work out made me think of Movement Naturelle. It uses the basics of human motion and function to get train. Simply put, get out and run, jump, swim, climb, lift and carry. There are some more movements associated with Movement Naturelle, and it is pretty easy to find resources on it.
Awesome article! I need to get more exercise and this article definitely helps me with lots of information and ideas. I like it that it is well documented, systematic, it’s got videos… awesome! I stumbled and dugg it.
Great combination of exercises, but I don’t agree entirely with you on the philosophy of the need to use weight training. As a middle aged man and martial artist, the exercises you mention and variations thereof can be enhanced to increase resistance, simply by changing the order you do them in or bumping up the repititions of each exercise. Good article and thank you for the information.
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