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WEIGHT TRAINING

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Cardio and resistance training workouts no gym required

by

 Many people might find gym memberships extremely expensive or might simply not have access to a gym. Although I highly recommend joining an affordable gym (if your budget allows it), here are a few cardio workouts and a complete strength training routine which you can do from the comfort of your living room.  

Each workout has been linked to a youtube video to show you how to do the movement.

You’ll find cardio workouts and one strength training full body workout. If you are able, separate your cardio workout and the strength training routine into different sessions (cardio in the morning and strength training in the evening) for a serious body transformation. Follow through for at least eight to twelve weeks to see the final results.

Cardio workouts

You’ll find a total of three different cardio workouts. Start off doing the workouts 3 x a week and gradually increase it up to six times a week according to your fitness levels. ­­Each workout will last for a total of 20 – 30 minutes. Many of these exercises are moves from the Insanity workout DVD.

Beginners: rest for 45 seconds between each exercise. Repeat through 3 times.

Intermediates: rest for 20 - 30 seconds between each exercise. Repeat through 4 times.

Advanced: rest for 15 seconds between each exercise. Repeat through 5 times.

Make sure you move at your own pace. If you are still tired after one exercise, simply increase your rest time.

Workout One:

Jog on your spot for 2 minutes

High knees for 30 seconds – watch video here 

Squat jumps for 30 seconds – watch video here 

Burpee’s – repeat x 15 – watch video here 

Maximum number of pushups you can do in 30 seconds (If you are a beginner, do knee pushups) Watch pushup video here or knee pushups here 

Workout Two:

Jog on your spot for 2 minutes

Jumping lunges for 30 seconds – watch video here 

Mountain climbers for 30 seconds – watch video here 

Diamond jumps – repeat x 15 – watch video here 

Jumping jacks for 30 seconds – watch video here 

Workout three:

Jog on your spot for 2 minutes

Lateral bench hops for 30 seconds (use a chair for this) – watch video here

Airborne Heisman for 30 seconds – watch video here 

Power jumps – repeat x 15 – watch video here 

High knees for 30 seconds – watch video here 

Strength Training Full Body Workout:

Do this workout no less than three times a week. Do three sets of 15 reps for each.

Biceps: biceps pushup – watch video here

Triceps: chair dips – watch video here 

Back: superman’s – watch video here 

Legs: squats – watch video here 

Step ups – watch video here 

Hamstrings: kickbacks – watch video here 

Chest: decline pushup (use a chair or a couch for this) – watch video here 

Abs: floor bicycle – watch video here

and

Bent knee hip raise – watch video here 

 

 

Comments  

0
Beenu
2014-03-12 08:49
I want to make sure that it is very important to see whether or not his is something that is going to improve in many way.
0
Aline
2013-08-17 14:07
Amazzzzing tips!Thank u, will try them out!
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Maya Nassar
2013-08-16 14:06
Hi Tina,

You can definitely do this when you travel! Yes, do 3 sets of 15 reps for each leg.Leah: I'm glad you found it helpful! Let me know how you get along or if you have any questions about the workouts!
0
Leah
2013-08-15 14:05
SO SO SO SO Helpful! thank you!!! seriously these workouts are amazing and I can just do them home! safe tons of time and money by going to the gym. THANK YOU!
0
Tina
2013-08-15 14:04
Hi Maya, nice workout to do when I travel! When doing the step ups, do we do 3 sets for each leg?
Best,Tina

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