How To Workout At Home Without Weights

For many people, working out from home may be their only option. 

Whether it is down to the fact they don't have the time to get to the gym, maybe they are restricted with childcare, a gym membership is too costly, or even if they don't yet feel comfortable stepping foot in a gym. 

There are plenty of ways to get in shape at home and I am going to talk through a few simple bodyweight exercises you can do without the need of weights and instead just a handful of resistance bands to help you.

What Are Bodyweight Exercises

Bodyweight exercises are strength training exercises that use your own bodyweight for resistance, for example push-ups and squats. 

Bodyweight workouts are completely equipment free exercises. 

They vary between different movements designed to push, pull, bend, twist and balance. 

Bodyweight exercises are ideal for beginners as you can concentrate on maintaining good form before going onto more advanced techniques without the need of a fitness expert assisting you. 

They are also great as they remove the need for bulky equipment in your home, like free weights which take up a lot of space and you also have a smaller chance of injuring yourself like you could with some gym equipment. 

Why Use Bands With Bodyweight Training

There are loads of different bodyweight exercises, ranging from relatively simple movements to extremely hard. This is where bands come in. 

If you are new to training you might need the extra support that holding a resistance band can give you.

You will see further down a few exercises that you may need the assistance with. 

On the flip side, as you get stronger, and you start to find holding your own weight is just not enough of a workout, you can introduce bands to work against yourself. 

Resistance bands come in a range of strength so there are no ends to the amount of extra resistance you can apply. 

With resistance bands being relatively inexpensive and taking up minimal room in your house, they are an ideal alternative to free weights.

How To Build Muscle Mass

Building muscle can help boost your metabolism, burn fat and lose weight, and in order to grow your muscles you need to do two things; make sure you are eating enough, especially protein and secondly you need to ‘progressively overload’ your muscles. 

This term refers to gradually over time increasing the amount of tension on your muscles which is what it needs to be encouraged to grow. 

Think in terms of weight lifting, you would gradually increase the weight, with these exercises you can increase the strength of the band to provide more resistance. 

Use these simple but effective workouts below to create an entire circuit, working your full body. 

Benefits of bodyweight exercise

They always work your core

Almost all of these exercises rely on you keeping your own balance. This is where your core comes in to stabilize yourself.

When you are using machines in the gym, you may be sat down or holding onto something to support yourself, whereas with these movements you are solely depending on your own core working extra hard to balance your body.

You dont need fancy equipment 

All of these exercises can be done purely with your body's own weight.

Yes you can add bands, but regardless of where you are, if you were away from home etc, you can get a good workout done by adding in a few extra reps if needed.

You could be in the middle of nowhere with nothing and still train!

They are good for your heart

Press ups, squats, lunges all work large muscle groups, so they really get your heart pumping.

If you keep the tempo up when doing these exercises, they double up as cardio.

Anyone can do them

No matter how fit you are, whether you are brand new to training or you have always worked out.

Bodyweight exercise is for everyone. You are less likely to harm yourself than if you are picking up heavy weights for the first time, and then there are always ways to make the movements harder as you progress.

You can improve your flexibility, build your muscles, lose weight or even just release those endorphins to make yourself better.

Squats

Squats are one of the most simple yet effective exercises of all time. Squats are a total lower body workout. 

They help aid circulation, improve posture and flexibility, and also help build stronger and denser bones.

With many different variations, these are a must for your home workouts!

How to do a squat

Start standing with your feet shoulder width apart. Stand on your resistance band with both feet, hold either end of your band in each hand.This is your starting position. 

Bend your knees to lower down as far as possible, keeping them inline with your toes, push back with your hips and keep your chest up and looking forward.

Imagine you are sitting down into a chair that's not there! Keep your lower back neutral and try not to bend forward.

Feel your body weight through your heels, not your toes. 

This is a standard squat position.If you're feeling energetic, after each squat you can jump straight up and then return to your squat position and try to do as many reps as you can.

 

Pistol squat

A more advanced squat is the pistol squat, this is a great exercise for balance.

You can use resistance bands to support you whilst you do this exercise.

Start by looping your band to a high anchor point on your Axium Pole, hold the band in both hands, now stand on your right leg with the left leg straight out in front of you. 

Applying the same technique as above, squat down on your right leg.

You want to keep your left leg raised off the ground, so at the end of the movement it will be parallel to the floor.

Push back up through your right leg, keeping your left leg off the ground.

This is a highly advanced exercise and requires a lot of strength, balance and focus.

 

Squat jumps

Start in your regular squat position. Stand on your loop band and also hold it in your hands.

Squat down, keeping the weight in your heels and as you push yourself back up, immediately jump up, arms extended overhead.

This will really work your upper body as well as your legs and glutes.

As soon as you land, squat down again and repeat. This is a great cardio as it really gets your heart pumping.

 

The push up

The push up is a great exercise to do at home. It works your whole body, chest, shoulders, triceps, abs, core and glute muscles.

Push ups also improve your heart health. Doing enough can really get your heart pumping, doubling as cardio.

It really is a full body exercise. 

There are also so many variations that once you have mastered the standard push up, you can go on to a more advanced push up. 

How to do a push up

Get on all fours, with your hands shoulder width apart. Have your resistance band in each hand, looped over your back.

You may want to have the band crossed into an X shape behind your band to stop it slipping.

Extend out your legs, with your feet being around hip width apart, you are now balanced on your hands, arms straight and your toes. 

This is your starting position. Bend your elbows and slowly lower yourself so you are a few inches from the floor.

Pause and push back up. You should feel like you are pushing through your hands.

Always keep your back straight, engage your core to hold yourself firm and aim for a straight line from your head to your toes.

Don't arch or let your back dip down.

Diamond push up

Once you have mastered these, try the diamond variation.

This is where you put your thumbs and index fingers together to form a diamond on the floor.

Your hands will be under your chest with this variation, and it really works your triceps. Keep your feet shoulder width apart with this one to help you balance.

Crab touch

Crab touches are a great bodyweight exercise for the lower back and abs.

It also works your shoulders, glutes and will get your hamstrings burning.

If you alternate your legs quickly, it will get your heart pumping making it a great cardio workout too.

It really helps build muscular endurance and strength.

How to do a crab touch

Begin by sitting on the ground, knees bent so that your feet are flat to the floor, about shoulder width apart.

Put both your hands behind yourself, palms down and fingers facing your toes.

Lift up your hips so your whole body is off the floor. Your palms and feet are holding your body weight.

This is your starting position.

Extend your left knee and lift up your left foot, whilst reaching forward with your right hand to touch your toes.

Return to your starting position. 

Repeat with your right knee, lifting your right leg and tap your right foot with your left hand.

Keep alternating between your left foot and your right foot.

Keep your core tight and your hips lifted as high as you can.

You must keep your back neutral and your neck relaxed.

Tricep dips

If you're looking to tone your arms, tricep dips are for you.

With your triceps making up two thirds of your upper arm muscle mass this is definitely not one to miss out.

They are basically inverse push ups, working the upper body and core.

Your triceps help your chest and your shoulders with all pressing movements so it's an important exercise if you're looking to get stronger.

How to do a tricep dip

For this exercise you will need a chair and a looped band. Sit on your chair, your band in both hands with it behind your back on top of your shoulders, hands need to be either side of you gripping the edge. Slightly wider than shoulder width.

Your fingers need to be facing down. Lift yourself up and move your bottom forward so that your bottom is off the chair and extend your legs out in front of you.

You will now be supporting yourself by your arms and your legs. This is your starting position.

If you are new to this exercise, you can have your knees bent slightly with your feet flat on the floor.

If you want to make it harder, then try to have your legs straight out in front with the weight on your heels.

Keep your core tight and lower yourself so that your bottom moves down towards the floor.

Don't let your bottom touch the floor, keep it a few inches off. At this point your elbows will be bent behind you.

Pause and slowly push yourself back up. You will really feel this in your upper body.

If you want to increase the workload, you can always use a stronger resistance band and keep your legs stretched out in front of you.

Lunges

Lunges are a lower body exercise.

Not only do they work your legs and glutes, they also work your back and core muscles which are really important for posture. 

They work one leg at a time so require a lot of balance, activating your stabilizing muscles that are needed for coordination and stability.

This makes them great especially for rehabilitation purposes as you can identify your weaker side and work it more to make sure your dominant side doesn’t overcompensate.

Therefore, correcting any imbalances. 

How to do a reverse lunge

Start standing with your feet hip width apart, standing on your resistance band with your left leg and hold either end of the band in your hands.

Take a big step backwards with your right leg, keeping most of your bodyweight on that forward leg, your left leg. 

Slowly lower your hips. Your left foot needs to be flat on the floor, your right foot lifts the heel.

Keep lowering your hips so that your right knee almost touches the floor. Make sure it doesn't touch the floor though.

Both knees should be bent to a 90 degree angle, your left knee should be directly above your left ankle.

Push your weight through your left foot to push yourself back up to your starting position. 

If you want to add some upper body, you can press your arms overhead during the lunge.

Once you have worked one leg, switch legs to work the otherside. Remember to then stand with the band under your right foot, and step back with the left foot.

You can also switch it up and lunge forward using the same technique.

Another variation, is where you loop your band up high onto your Axium Pole, and hold the bands in both hands to support you as you reverse lunge.

This will help you keep yourself balanced.

Pull ups

This simple movement works almost all your upper body at once it is great for your back and really helps with posture.

It will help strengthen your grip and if you increase the tempo of your reps, it's great cardio.

How to do a pull up

Hang on your bar with an underhanded grip, palms facing backwards.

Your hands should be slightly wider than shoulder width.

You can use a band to assist you if you are just starting out.

Choose a strong loop band and hold it in both hands on the bar.

Depending on the length of your band, either put your knees in the loop or stand both your feet in it. This will help you lift yourself up.

Pull your body up so that your chin is above the bar, pause and slowly lower yourself back down.

Repeat as many times as you can.

Plank

Planks are a great exercise for your core.

The trunk of your body forms the core, which is not just made up of your abs like some people think, it is also your lower back muscles, the muscles around your pelvis and the hips.

Not only do they train your core, they also work your glutes, hamstrings, arches of your feet and your toes!

Planking for a few minutes everyday can help with weight loss, reduce back pain, increase spine health and improve your posture.

It works almost every group of muscles in your body and even strengthens your skeletal system.

How to do a plank

Get on all fours, with your hands directly under your shoulders.

Have your resistance band in each hand, looped over your back.

You may want to have the band crossed into an X shape behind your band to stop it slipping.

Extend out your legs, with your feet being around hip width apart, you are now balanced, holding your body weight on your hands and your toes.

This is the plank position.

You can also do this on your elbows if you wish.

All you have to do is hold this position for as long as you can.

Plank with front row

A harder variation of this is a resistance band plank with a front row.

To do this, loop your band around your Axium Pole at around head height when you are in a high plank position. 

Position your body far enough away from your anchor point so the band has some tension and hold it in your right hand. 

Now whilst holding yourself in your plank position, pull the band back, driving your elbow into your ribs.

Pause, then release slowly and repeat. 

Remember to switch arms and work your left arm. Don't let your body twist, hold your body strong with your core engaged.

Inch Worms

Inch worms or as some people call them walkouts, are a low impact exercise that are perfect for beginners. 

They help you improve your strength and flexibility. It requires no equipment and like many of these exercises requires little space. 

You can use it as a warm up movement or a stretching exercise. It involves you moving from a standing position to the plank position and back again. 

It is great for your core and also works shoulders, back, glute and legs. You can make this harder by holding the high plank position during the exercise.

How To Do Inch Worms

Start by standing, feet hip width apart and fold your body forward until you can place your hands on the floor. 

Fingers pointing forward. Slowly walk your hands out, moving your arms forward until you are in the plank position.

Now one at a time, walk each leg forward until you reach your hands. Repeat as many times as you can. If you need to, you can bend your knees slightly to make it a little easier.

Mountain Climbers

Mountain climbers are sometimes known as running planks, and they work your core and also the upper and lower body. 

Your core is where the majority of your strength comes from so exercises like these are important.

These are great for beginners or you can add a little resistance to make them harder.

Mountain climbers target many muscle groups and also get your heart pumping so double up as a good cardio workout. They are great for burning fat.

How To Do Mountain Climbers

To do this exercise you need either a mini looped band or you can attach a looped band to your Axium Pole.

If you are using a mini looped band, start by putting it around your legs, so both your legs are looped together. 

Take a few steps forward so that there is some tension in the band and get down into a plank position. 

Legs extended out behind you, weight on your toes. 

To start you want to bring your left knee up and forwards and get it as close to your chest as you can, then return to your starting position. 

Now repeat with your right knee, bringing it up towards your chest. 

Alternante between your legs, almost like you are climbing a mountain! 

Always keep your core tight. Keep your back straight, imagine a straight line from your head down to your feet. 

Don't twist or arch your back throughout the movement. Make sure you do not lift your hips. 

You can start off slow and gradually pick up the pace as you get stronger.

You can also do this by looping your loop band around a low point of your Axium Pole. Loop the band then around both feet and get into your plank position facing away from your anchor point. 

Be far enough away that you have tension in your band before you start. You should really feel this in your abs when you bring your knee up towards your chest.

You can increase the difficulty of this exercise by using a stronger resistance band.

Final Thought

Bodyweight exercises are a great way to train at home. 

Even if you are just starting out with one push up a day, these simple yet effective exercises can work all your muscle groups using just your own body weight.

If you want to get a little more toned, or even lose a little weight, try to do a few minutes each day. It is definitely one of those healthy habits you want to get into.

Check out the Axiumfit store for all you need to level up your resistance training and exercise routines.