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Working out without weights - a free way to get fit - Part 1

Updated on April 7, 2011

Learn how to get fit anywhere and anytime you want

Working out without weights is one of the best and cheapest ways to get fit quick. It gives you the ability to perform your usual workout in almost any location where space permits. If you are looking for a super easy way to lose weight without paying for a gym membership or buying those expensive weights, then you have come to the right place.

It is important for your health to have some sort of fitness plan. It really doesn't even require a lot of dedication. Once or twice a week should be enough to keep you in shape. If you really want to lose weight, then you can up it to three or four times a week. A good thing to note is that you need to have rest days for your muscles to recover.

There are multiple different ways to work out without weights. I am going to tell you about every one that I know about. The type of workout in this workout tries to avoid muscle memory. Basically, I will give you all the different workouts and you will choose what you want to do on each day. The only thing that you need to worry about is getting a certain number of sets for each body section.

At the end of Part 2 , I will make a chart of all the workouts without weights so that you can easily print it off if you decide you want to do this type of workout.

Shorten your workout!!

If you want to cut your workout time to only 10 minutes, then click on this link for a workout that uses the same exercises from this Hub. It efficiently combines varied exercises into a ten minute circuit workout that will have you fit in no time for sure! I can already see the outline of my abs and I've only done it for 2 and a half weeks!! Home workout routine - It only takes 10 minutes to get fit

Always take a friend

It is important to find a friend to do a workout with for a couple reasons. For starters, they keep you honest. You won't skip as many workouts as you would if you were working out by yourself. It is a lot easier to stay consistent with workouts when you have a buddy to do it with. And after you have started a workout schedule, it becomes easier and easier to meet up at whatever time you have planned. If you try to start by yourself, unless you are extremely motivated, it will be hard to keep up the consistent schedule.

They can also make you push yourself harder than you would if you were going by yourself. Unless you have an extremely unmotivated friend, then a friend will help push you to do those extra couple of repetitions. It is the most crucial part for building muscle. If you stop your work out every time you start to get tired, then you will never get stronger. It makes sense. That's why a friend makes your goal of getting fit or jacked that much easier.

Lastly, it's just a lot more fun with a friend. This is my biggest reason for working out with a friend. The company that you friend gives you can give you a more optimistic attitude towards working out, which will end up in more possible reps/sets. And if you like the company, then take a couple friends. The more the merrier. But I wouldn't have more than four because you might tend to get off track.

Style of this weightless workout

This type of weightless workout gives the person the freedom to choose exactly what workouts that they want to do each day. It is designed to be random and unknown until right before the actual workout. Basically, I have divided the exercises into the different categories of Cardio, Legs, Torso, and Arms.

This is how you should choose your workouts each day. It should only take 30 minutes a day. Cardio = 15 minutes, Legs = 6 minutes, Arms = 6 minutes, Torso (abs) = 3 minutes

  • 1 Cardio Exercise
  • 3 Leg Exercises
  • 3 Arm Exercises
  • 3 Torso Exercises

Don't forget to Stretch!!

A lot of people may forget to do this even though it is very crucial. If you don't stretch, you're not going to die. You just vastly increase your chances of unnecessarily tearing or pulling a muscle. Along with increasing flexibility, it actually increases strength. This is because muscles get stronger when they regrow.

Working out actually slightly tears the muscles. When the muscle regrows, it grows back slightly bigger and harder. (This doesn't help when you tear a muscle really bad so don't try it. It seems like it doesn't help because usually only takes out one part of the muscle, where as working out creates little tears all over the muscle.)

Cardio Exercises

After you get a good stretch in, you can start with one of the following four cardio workouts.

Running - This is probably the most popular way to get a good cardio workout because it is the most accessible and can be done essentially anywhere. I suggest running from 1/2 a mile to a 2 mile distance. I like to only run a mile because I like fast workoutsIf running is to difficult, you can always walk, so don't feel discouraged.

---Suggested Workout - 1 mile

Swimming - You obviously need a place to swim for this, so if you don't have access to one, then just don't include this in your workout. There are a lot of different ways to swim, but doing laps is a workout no matter what style you use. And if you have never done it, you will be genuinely surprised at how difficult it is to swim laps. When doing this, you want to try to finish each set as fast as you can. Doing this will ensure the best possible workout. The suggested workout below assumes you have a full pool to do laps in.

---Suggested workout - Down and back - 5 sets

Jump Rope - Even though jump ropes can be as low as $5, you still do not need to have a rope. But these are really cheap and it's worth the money. There are a few different ways to get a cardio workout with a jump rope. One consists of doing normal jumps for a set amount of time. Another could be to do a certain number of multiple different types of jumps. I'm going to show you ten different ways to use the jump rope. A good workout with jump rope is to do 100 of each of the following drills.

  1. Normal at normal speed (two feet together, jump at the same time)
  2. Normal at fast speed
  3. Right leg (Jump only on right leg)
  4. Left Leg (Jump only on left leg)
  5. Side to Side (two feet together)
  6. Front to back (two feet together forwards and backwards)
  7. Scissor (Right foot up left foot back, then left up right back, shoulder length apart)
  8. Jumping Jacks (feet shoulder length apart, bring together, back out)
  9. Sprinting in place (high knees in place as fast as you can)
  10. Double jumps (jump once, swing the rope around you 2 times)

---Suggested workout - 100 reps of each of the 10 exercises above

---Suggested workout - 15 minutes of a good pace jump rope

Bicycle - You don't need a good bike for this, but it will help ensure a good workout. It helps to have a speedometer because you want to try and keep a steady pace of 18-20 mph. Also, if you have any other cardio machines, you can include it with these four workouts. But if not, these four should be good for you.

---Suggested Workout - 15 minutes or 5 miles

Leg Workouts

Balance Matrix - This is the technical name for a bunch of short rep leg workouts. It takes a little while to learn at first, but don't give up. Once you do it about 3 times, you will have it completely memorized. There are 6 different parts for the balance matrix. First, stand on your left foot with your right foot in the air. Try to keep your right foot off the ground throughout the whole balance matrix. Now we move on to the different parts. For sake of explanation, standard position is keeping your right foot slightly above the ground.

  1. Standard position, then bring your foot to a 30 degree angle in front then back = 1 rep
  2. Standard position to 30 degree angle to your right
  3. "Sweep" - bring it right to left in front of you
  4. Standard position to 30 degree behind you
  5. Bring knee to 90 degree angle with quads parallel to ground, swing it to the right
  6. After this, do the same thing with the left leg

---Suggested Workout - 15 reps of each

Squat Matrix - This can be really difficult because you can add weight. There are 27 different positions if you do every single combination of this workout. Here are the different parts to this squat matrix:

  • 3 diff foot positions - Straight up and down, pointed out, pointed in
  • 3 diff foot locations - Normal (feet shoulder width), Wide, Narrow
  • 3 diff leg positions - Normal Squat, Lunge with right leg @ front, Lunge with left leg @ front

---Suggested workout - 10 squats of each position

Lunges - You can do these continuously or in place. Personally, I prefer to do them continuously. You want to concentrate on getting a big step with each lunge and not touching your knee to the ground.

---Suggested workout - 25 lunges each leg

Calve Raises - All you need is a small raised platform (couple inches off ground). Keep your toes on platform with your heels above the ground. Raise your heels as high as you can and then go back to the starting position. That is one rep. You can either do both feet at the same time or one leg at a time. I just do both legs at the same time to speed things up.

---Suggested workout - 50 reps both legs or 25 each leg

High knee raises - This should work the muscles on the front of your leg near your quads. Find a line on the ground to keep your consistency. Stand next to it and keep your left leg on the ground. Bring your right knee as high as you can, then bring it down to the other side of the line. Then bring it up as high as you can and then back down to your starting position. That counts as 1 rep.

---Suggested workout - 30 each leg

Squat Thrusts - Start standing up. Jump as high as you can while reaching as high as you can. As soon as you land, get down and do a push up. After the push up, start the next rep.

---Suggested workout - 25

Jumping Jacks - suggested - 60 in a minute

Hopping - Make sure you have at least a 30 yard path to do this on. Just hop with both feet (At the same time - don't gallop) and then one foot at a time. Concentrate on getting high when you jump. Use you arms to help propel you upwards.

Suggested workout - Down and back - both feet, left foot, right foot.

Dot Pad - There are 5 different parts to this drill. Imagine 5 dots about a foot apart - 4 in the shape of a square and one in the middle. The point of this is to increase lateral speed (I used it for football a lot). The order of jumping is BL, M, TL, TR, M, BR then start over at BL (bottom left). That is one rep. There are five different workouts that you can do. They are feet together, left foot, and right foot with that pattern. The next two follow a different path. (With feet apart) It is BL and BR, M, TL and TR, M, then back to start. That is the fourth path. The last one is the same thing except you turn around at the ends so that you are always facing the middle dot. Sorry if this was confusing but its a pretty good workout. The main thing you want to shoot for with this exercise is to get it done as fast as possible while still landing your feet on all the dots.

---Suggested workout - 8 reps of each of the above drills (5)

Wall sits - Lean your back onto a wall while keeping your legs at a 90 degree angle. Hold that position for as long as you can.

---Suggested workout - > 1 minute (burnout)

That should be plenty of leg workouts for you to choose from. I hope this isn't too confusing. I will include a chart at the end without all the explanations and suggested workouts to make it easier for you to transfer this if you decide that you want to use it.

Last But Not Least!!

Please Don't Forget!! CHECK OUT PART 2 OF THIS WEIGHTLESS WORKOUT!! Working out without weights - a free way to get fit - Part 2

Until then, please don't forget to -

  • Rate this Hub up if you liked it
  • Share it with your friends and networks, and
  • Comment on absolutely any question you might have!!

Thank you so much for reading my Hub!! I hope it helps you as much as it is going to help me!!


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    • Donna Suthard profile image

      Donna Suthard 

      8 years ago

      Sounds great! I used to work with free weights until a year its nice to try out some of the exercises you've written about!!

    • chasemillis profile imageAUTHOR


      8 years ago

      Thank you Glenn Stok!! I'm glad it was helpful!

    • Glenn Stok profile image

      Glenn Stok 

      8 years ago from Long Island, NY

      This is a great resource of ideas to exercise without weights. With your suggestions now people no longer have an excuse for not doing some kind of workout. I'm bookmarking this to refer back to it. And voted it up. Very useful.

    • chasemillis profile imageAUTHOR


      8 years ago

      Cool Thanks!! I hope it helps you out a lot!!

    • profile image


      8 years ago

      Good article I am refernceing it on my favorites bar so I can go back and follow up myself. Voted up.


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