Many people look at those who are in the gym and realize that they want the muscles and definition that they are seeing around them. However, maybe they don’t really relish the idea of having to lift weights day in and day out to get this physique. Likewise, many people don’t want to spend several hours in the gym, so they would rather do something that is going to work their muscles that does not involve a ton of weights or equipment. The good news is that you can still get defined muscles with a workout that is not focused on weight lifting.
Bodyweight HIIT Workout Routine
For those who are looking to burn calories and help to gain more muscle mass, then a bodyweight HIIT workout routine is one of the best that you can do. The best thing about this workout is that it uses your own body weight for the weight, so it can be done at home without any machines or weights! A big part of any HIIT workout is to use a 2:1 interval ratio. This means that for 2 minutes you do this at a moderate intensity pace, then for one minute you go all out. Then you do minimal rest in between each move, repeating the circuit 2 to 3 times to get the best results.
A great starting bodyweight HIIT workout routine is below:
1: Squat and Rear Lunge
You will want to do a 1, 2, 3 tempo. On count one squat, count two will be the lunge and then count three, squat again. Then stand, to make one rotation.
2: Squat, Plank and Push-Up
Squat down and place your hands on the floor, then jump with your legs back and land in the full plank position. Do a push up quickly, then jump back to a squat. This is one rep. Do this exercise for at least one minute as quickly as you can. Tip: keep your abs tight to help with this exercise.
3: Squat Jumps In-and-Out
Stand with your feet together, and then lower into a squat. Swing your arms back and jump up quickly, swinging your arms overhead. Land and then go into the squat position again. Repeat this as quickly and each time try to jump as high as you can.
4: Side-to-Side Lunge Chops
Stand with your feet together, hands overhead and clasped behind your head. Take a wide step to the right and bend you knee, chopping your arms to the right food. Push off your right leg and return to standing. Then repeat on the left side. Alternate sides and continue to do this as fast as possible for one minute.
5: Plank Pike Jumps
Get into the full plank position, bend your knee and jump your feet into your hands, landing in crouch on the balls of your feet. Jump up and extend your legs back into the plank position. And repeat.
Weight Training Alternatives
For those who are still looking for ways in which they can strength train without weight training, doing exercises that are using your own bodies weight is the best option. However, you can find that you can do weight training without actual weights. For example, use household items to add weight to your regular workout. For example, jugs of water and even bags of rice can add some resistance to your regular workout. Plus, you will find that you can get weighted vests, arm bands and even ankle bands that can add weight to the workout without being real weights that you have to leave around the house.