Feeling guilty about skipping hyperactive gym sessions for a convenient home workout period? Due to the rise of self-proclaimed fitness gurus on social media, the concept of fitness has become synonymous with being a ‘gym rat.' The exaggerated glorification of grandiloquent gyms and lifting heavy weights seem to be the only way to gain muscles. However, this is far from true because gaining muscles and building strength is a matter of progressive or escalating overload. It means that indulging in physical workouts with intensifying intensity over time can help build muscles effectively without weights. Alternative physical activities like cardio, bodyweight workouts, plyometrics, and some calisthenics workouts are equally effective in inducing weight loss and muscle building in people. These workouts utilize muscle-building mechanisms like metabolic stress, mechanical tension, and muscular damage to encourage muscle growth. If you are worried about how to start, multiple fitness apps recommend appropriate workout routines at home for men and women.
- Plyometrics
Most of us do not realize this, but plyometric workouts have been an active part of our childhood. It is a set of aerobic physical actions performed in a short interval of time. To put it simply, any physical activity or sport that involves running, jumping, and kicking, falls under the category of plyometrics. The movements are required to be carried out at a faster speed and elevated force to increase endurance, speed, and strength. Correspondingly known as jump training, plyometrics triggers the elastic properties of the muscles. Different types of exercises that are a part of plyometrics are burpees, tuck jumps, skater jumps, box drills, frog squat jump, pop squat, long jumps, etc.
- Cardio
A cardio workout is a set of rhythmic activities that tend to elevate the heart rates of people performing them. The effectiveness of this workout depends on the body's ability to utilize oxygen during the workout session. It is one of the most recommended workouts to lose weight in a shorter period. In addition to burning calories, cardio activities also boost lung capacity, reduce the risk of heart disease, and enhance sleep quality. Cardio involves different activities, such as burpees, beer crawls, swimming, climbing stairs, Zumba, mountain climbing, etc.
- Bodyweight training
The best part about bodyweight exercise is its flexibility to be molded as per the fitness enthusiast's needs. If performed consistently, body weight exercises can be as productive as training that involve lifting heavy weights. Many fitness professionals and coaches swear by bodyweight training for getting ripped and toning muscles. In addition to muscle gain, this type of workout provides advantages such as healthy joints, enhanced flexibility, improved core strength, better balance, and more. Some examples of bodyweight training workouts are – calf raises, wall sits, jumping jacks, reverse crunch, pull-ups, triceps dips, and more.
Some benefits of equipment-less workouts
- Variety of exercise
When we work out with equipment, the number of activities performed is limited. However, if you rely on bodyweight exercises or cardio activities, there are a variety of ways in which you can customize the session at your convenience. You have the flexibility to practice this workout within a hotel, at staycations, and in many countless ways.
- Workout anywhere
Got a job that requires frequent traveling? or are you a wanderer who keeps visiting new locations to feed your soul? Well, carrying equipment like barbells and dumbbells is not feasible for everyone. So, what to do to maintain fitness? Worry not, because no-equipment workouts can save you from gaining those extra kilos.
- Fewer chances of injury
Cardio activities and bodyweight training contribute to improved strength and increased muscle mass. Moreover, there is an enhancement in flexibility, which enables your joints to make complete movements. Thus, no-equipment workouts prevent the dangers of long-term injuries in people.
- Anybody can do it
The beauty of this exercise is the ease of doing it. With the help of a guide or a fitness app, anybody can perform this workout. Whether you are a beginner or a regular fitness activities practitioner, you will find it easy to understand the exercise and incorporate them into your fitness regime.
Takeaway
Due to a busy lifestyle, everyone can't take time out and make frequent visits to the gym. However, there is no denying that maintaining fitness is equally important to lead a healthy life. More often than not, people come across situations when they cannot decide how to start their fitness journey. To make it easier, countless fitness apps offer multiple features like sleep tracking, water intake, step tracking, and even an Indian army workout routine. While it is not easy for beginners to get accustomed to performing fitness activities, consistent efforts will help you become comfortable with your new routine. So, if you aspire to embark on a fitness journey, lack of equipment should not limit you. Get up, take charge and burn those stubborn calories.
Happy gaining muscles!
