How do I train without weights

Workout without equipment: the best cardio and strength exercises to do at home

Those who do not actively counteract this and challenge their muscles through targeted strength training lose strength and stability with increasing age. Back pain is often one of the consequences.

As early as the age of 25, the body begins to slowly reduce muscle mass.

Regular exercise is therefore essential for health - with the nice side effect that superfluous fat deposits disappear permanently.

Practical: You don't need a gym membership or expensive equipment. Equipped with a fitness mat, the living room at home can easily serve as a training area.

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This is how you plan your bodyweight workout

For your home workouts without equipment, we will show you the best bodyweight exercises in the areas of strength and cardio.

Put them together according to your needs: If your focus is on fat burning and increasing your endurance, integrate more cardio exercises into your routine.

Those who mainly want to build up muscles focus more on strength exercises.

That's how it's done:
Choose from 5 to 10 exercises. Do each of these for 30, 45 or 60 seconds depending on your power, then take a 10, 15 or 30 second break. Repeat the sequence as often as you like - ideally three times.

It's best to train three times a week for about 30 to 45 minutes. Vary the exercise or intensity every eight weeks so your body doesn't get too used to the strain. Muscles always need new stimuli in order to grow. Stay tuned!

10 cardio exercises without equipment

Here are the ten most effective no-machine cardio exercises:

Squat jumps

Trained:Thighs, buttocks, abdomen, lower back
Difficulty:light
Note:Knees and toes rotate slightly outwards, the upper body remains upright
Trained:Stomach, thighs, arms
Difficulty:light
Note:Pull your knees up to your chest, keep your upper body upright, pull in your belly button
Trained:Stomach, thighs, arms
Difficulty:medium
Note:Arms and legs stay straight, using the strength of your middle to bring your feet up towards the ceiling
Trained:Thighs, buttocks, abdomen, lower back
Difficulty:difficult, better left out if you have knee problems
Note:Crouch down low with your front knee at heel level
Trained:Stomach, back, shoulders, legs
Difficulty:light
Note:Bottom and shoulders at the same level, relax neck, look down on the floor
Trained:Stomach, back, legs, shoulders
Difficulty:medium
Note:Buttocks and shoulders at the same level, looking down at the floor, pushing your heels back
Trained:Stomach, back, shoulders, legs, buttocks
Difficulty:medium
Note:Hold a stable plank, gently jump forward and push off your entire foot from a deep crouch
Trained:Stomach, back, shoulders, legs, buttocks
Difficulty:heavy
Note:Wrists are under the shoulders in push-ups, jump off and land in a controlled manner
Trained:Thighs, buttocks, abdomen, lower back
Difficulty:heavy
Note:Squat down low, toes and knees pointing slightly outwards, upper body straight
Trained:Thighs, buttocks, stomach, back, shoulders
Difficulty:medium
Note:Bring your foot next to your hands, push it out of your shoulders, your stomach is firm

10 strengthening exercises without equipment

Here are our ten most effective full-body exercises without equipment and jumps for joint-friendly strength training:

Squat walk

Trained:Thighs, buttocks, abdomen, lower back
Difficulty:medium
Note:Stay low in the crouch with your knees and toes rotating slightly outwards
Trained:Thighs, buttocks, lateral abdominal muscles
Difficulty:medium
Note:Pull your knees up, push off your entire foot, tense your stomach
Trained:Lateral thighs, buttocks, abdomen
Difficulty:light
Note:Push off the entire foot and straighten up completely, pulling your knees towards your chest without swinging
Trained:Thighs, buttocks, abdomen
Difficulty:medium
Note:Upper body remains upright, front knee rotates slightly outwards
Trained:Back of thighs, lower back, buttocks
Difficulty:heavy
Note:push the upper heel towards the ceiling, keep your pelvis straight, bring it up high
Trained:Buttocks, back of thighs, back
Note:Look at the floor, push your heels towards the ceiling, keep your knees in the air
Trained:Thighs, buttocks, lower back
Difficulty:light
Note:The back remains straight, the stomach is firm, and the hips are parallel to the floor
Trained:Stomach, back, arms, shoulders
Difficulty:medium
Note:Body forms a line, navel in, push heels back, hands under shoulders
Trained:Arms, shoulders, upper back
Difficulty:medium
Note:Elbows point backwards, upper body remains upright, fix shoulder blades: do not sag

Tip: If you run out of arm strength, put your legs up at an angle, they will carry part of your body weight and the exercise will be a little easier.

Push ups

Trained:Shoulders, arms, upper back, stomach
Difficulty:medium
Note:Bottom and shoulders at the same level, wrists under the shoulders, stomach is firm

Tip: Do you want more and are you looking for a challenge? Then take part in the push-up challenge.

Before boredom or paralyzing routines arise, take a look at our workout section, where we regularly provide you with new fitness videos with capable trainers free of charge and for direct participation.

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