People often complain that they don’t have time to work out, and that they don’t have the equipment as well. However, there are hundreds of no-equipment workout routines that can be completed in minutes, and can be done at home (or in a hotel room, if you are traveling). Workouts without weights for men consist of exercises that most of us are familiar with, but may have perceived with a hint of condescension. However, they are effective, and can give you a complete body workout, challenging every muscle in your body. Moreover, this type of workout can be done in the comfort of your home, sparing you of heavy gym fees or expensive exercise equipment. All you need is a Swiss ball and a chin-up bar. Yet another benefit of this workout is that it is simple, so if in the past you have found it difficult to commit to an exercise regimen, this is likely to be just what you need.
The workout without weight, meant for men, should be done three times a week, ideally on alternative days, such as Monday, Wednesday, and Friday. The exercises should be performed in a circuit, which comprises one set of each motion in the given order. You are supposed to do the specified number of repetitions in a set. It is advisable not to take a break while doing a circuit (but you may initially need to), but do rest for a minute once it is completed. Then, repeat the circuit.
✦ Squats: Stand upright with your fingers interlocked behind your head, elbows back, and chest out. There should be more than shoulder width distance between your feet, and your toes should be angled slightly outwards. Keeping your back straight, bend your knees and lower your body, as if sitting back on a chair. Don’t raise your heels. Stop when your thighs are parallel to the ground. Squeeze your glutes, and return to the starting position. Do 30 repetitions in one set.
✦ Pushups: Most of us are familiar with the classic pushup position, but for those who are unsure, get down on all four (knees and hands), and then straighten your knees in such a manner that you are balanced on your hands and toes. The distance between your palms should be the same as your shoulder width. Now keeping your body rigid, bend your elbows, and lower yourself as much as possible, ideally, till your chest is almost touching the floor. Then, gradually push yourself back up, until your arms are straight. Do 30 repetitions in one set.
✦ Jumps: Jumps are fairly simple. Stand straight with shoulder-width distance between your feet. Bend your knees, and lower your hips till you are half way down, and then use all your strength to push yourself up, jumping as high as you can. Dropping down helps add power to your jump. You should try to land softly on your toes. Repeat the movement 10 times in one set.
✦ Swiss-ball leg curls: Lie on the floor with your arms stretched out and your calves balanced on a Swiss ball. Now lift your hips off the floor, while squeezing your glutes. Ensure your body is straight from your toes to your shoulders. Hold this position for a second, and then bend your knees to roll the ball closer to you. Straighten your legs and roll the ball away from you. Come back to your starting position, lowering your hips to the floor. Do 10 repetitions in one set.
✦ Swiss-ball pikes: This one is a little difficult, but will give you a good workout, if you can manage it. Get into a pushup position, only this time balance your feet on a Swiss ball. Your body must be in a straight line from your toes to shoulders. This exercise is a reverse push up of sorts, and requires you to raise your hips as high as you can, rolling the ball towards you, so that only your toes are touching the top-center of the ball. While doing this, keep your back straight, and contract your abs. If you can’t manage this, bring your knees up to your chest, without raising your hips. Do 10 repetitions in one set.
✦ Steps: Hold out your arms straight in front of you, and place your right foot on a step or bench that is about 2 feet high. Straighten your right knee and then return to the starting position. After you do a set of 20 repetitions with the right leg, do one set with the left.
✦ Pull-ups: Pull-ups are among the best shoulder exercises without weight. Grasp the bar with a little more than shoulder-width distance between your hands, and hang from it. Pull yourself up, squeezing your shoulders, to work on the muscles in your back, till your chin is above the bar. When you lower yourself, don’t drop, but do it in a gradual controlled manner. An overhand grip is used for pull-ups and an underhand one for chin-ups. If you can’t manage this exercise, then use a bench to hoist yourself up, but lower your body as slowly as you can. Do 5 repetitions in one set.
✦ Forward Lunges: Stand straight, and take a big step forward with one leg. The position you need to achieve is one, where your front thigh is parallel to the floor and your back knee is off the floor. Maintain this position for 1 second. Stand straight once again and repeat the movement with your other leg. If you find this easy, then hold the position for 5 seconds. Do 30 repetitions in one set.
✦ Inverted Rows: For this exercise, you need a pull-up bar at hip height. Lie down underneath the bar, and grasp it with your hands, at a distance which is 2” more than shoulder width. Pull your chest up to the bar utilizing your back muscles, and keeping your body straight. Only your heels will be on the floor. Gradually lower yourself and straighten your arms. Do 15 repetitions in one set.
While doing one circuit, follow this order and do one more set of squats and chin-ups. A few days of this routine, and you are sure to see why it is a complete body workout. Most workouts without weights that are designed for men include these exercises, but you can always include some more exercises such as crunches, planks, wall-sits, lunges, donkey kicks, etc., once you get accustomed to this circuit.