You may be surprised to learn just how effective bodyweight workouts can be for full body weight loss, and in fact, they can be just as useful for toning and tightening as weight lifting. “The best way to tone the body without doing heavy weight lifting would be to do body weight training, 3-4 times per week,” suggests Melissa Morey MS, RD, CPT. Improving your cardiovascular fitness while also making for a great at home workout, bodyweight exercises are great for using what you already have to allow you to achieve your results.
There’s a reason pushups are so difficult--they take strength to complete, and this is a move that can truly only be improved upon with practice. A basic bodyweight exercise, pushups can help to strengthen not only your chest, but your shoulders, core, and arm muscles as well. A full body move, this bodyweight exercise is the perfect example of a challenging workout that doesn’t require weights. “Your body weight strength routine could and should include exercises like the following: Planks, Push-ups, Squats, Lunges, and Glute bridges,” says Morey.
Outside of bodyweight exercises, using lighter weights with higher repetitions can also help to tone up the body, but if you’re truly opposed to lifting a single pound, resistance bands may be your new best friend. Clarence Geton, personal trainer and owner of Kratos Fit Gym created a sample workout below using only resistance bands which you can follow along at home for full body weight loss without ever joining a gym. Targeting the arms, back, and legs, this is the perfect workout to repeat 3-5x a week for noticeable results.
Arms: 3 Sets, 15-20 Reps
Banded Curls -- Stepping on the band and holding one end in each hand, curl the band upwards like a typical bicep curl while keeping your elbows pinned to your side to get the most out of this move.
Tricep Extensions -- Keeping the band under feet while continuing to hold each side, bring the band up above your head with arms fully extended. Bend and straighten your arms backwards over your head, feeling the tension in your tricep.
Back: 3 Sets, 15-20 Reps
Banded Bent Over Rows -- Standing on the band and holding one side with each hand, bend slightly forward and pull the band to your stomach while squeezing the shoulder blades. Make sure to keep your core tight while completing this movement.
Banded Pulldown -- “With the band supported between a door jamb and the door, pull the band in hand in a downward motion with the arms locked at the elbow while squeezing your shoulder blades together and return to the starting position,” says Geton. Release tension back to the top and repeat.
Legs: 3 Sets, 15-20 Reps
Banded Squats -- You can complete this move one of two ways: loop the band around your thighs to create tension and then proceed to squat. Or, if you have a long band, place the band beneath your feet and drape the top of the loop over the back of your neck. Then squat, keeping pressure in your heels the whole time.
Banded lunges -- “With your lead foot stepping on the band and the other end of the band around the neck, step forward with the lead leg and complete a lunge,” says Geton.