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Reduce Flab by Exercise Without Weights

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Do you need equipment?

No, all that’s needed is some open space — use your living room!

Is it for sportspersons only?

No, anyone can follow to quickly lose flab. And you don’t need to go to a gym either.

It’s for those who don’t have equipment and just their body to rely on. No dips, pull ups, or body row — it’s pure and simple ”no equipment” regime.

Plus, it’s a 31 day schedule so no cardio on treadmill treks for a month and one day.

<div id=”attachment_1069″ style=”width: 810px” class=”wp-caption alignright”>exercise without weights

exercise without weights

Photo Credit: www.fitsugar.com

6 exercises in total —– Squat, Lunge, Push Up, Squat Jump, Hop Scotch, and Baby Burpee. Of course, pushups from the knees if regular pushup is an ordeal.

Warm Up

3-5 minutes jogging in place is enough.

Workout A:

Squat: 25 reps — increase gradually before you take the breather.

Hop Scotch: 30 seconds of peak exertion.

Push Up: 25 reps —- increase gradually before you take the breather.

Hop Scotch: 30 seconds of peak exertion.

Repeat cycle 4 – 8 rounds.

Workout B:

Baby Burpee: Work for 30 seconds, rest for the next 30 seconds.

Repeat 4 – 12 times.

Workout C:

Lunge: 15 reps each leg —– increase gradually,

Hop Scotch: 30 seconds.

Push Up: 25 reps —– increase gradually.

Hop Scotch: 30 seconds.

Repeat cycle 4 – 8 rounds.

Workout D:

Squat Jump: Work for 30 seconds, rest for the next 30 seconds.

Repeat 4 – 12 times.

Workout E:

Lunge: 10 reps each leg.

Baby Burpee: 10 reps.

Repeat 5 – 7 times.

Workout F:

Squat Jump: Do as many reps as possible in 10 minutes. Take a rest as per need and finished. Try and increase rep count each time you start a fresh session.

Workout G:

Tabata Intervals of the following:

Hop Scotch

Squat

Baby Burpee

Push Up

Tabata means one exercise done in 20 seconds (super quick speed) then a 10 seconds breather. Carry out for each exercise for 4 minutes. A complete workout is of a 16 minutes duration.

Stick to a 4 days on, one day off, 3 days on, one day off cycle in this way:

31 Day Workout Plan

May 1. Workout A

May 2. Workout B

May 3. Workout C

May 4. Workout D

May 5. OFF

May 6. Workout E

May 7. Workout F

May 8. Workout G

May 9. OFF

May 10. Workout A

May 11. Workout B

May 12. Workout C

May 13. Workout D

May 14. OFF

May 15. Workout E

May 16. Workout F

May 17. Workout G

May 18. OFF

May 19. Workout A

May 20. Workout B

May 21. Workout C

May 22. Workout D

May 23. OFF

May 24. Workout E

May 25. Workout F

May 26. Workout G

May 27. OFF

May 28. Workout A

May 29. Workout B

May 30. Workout C

May 31. Workout D

What about diet?

It’s gonna be a crash course. If you’ve decided on cutting the flab off, then keep away from cheat meals.

Eat lean meats, plenty of fruits and vegetables, a few nuts, and moderate amount of starchy carbohydrates and dairy. Eat carbs after workout only.

All the better if you keep meats to around the size of your palm and nuts to single layer in the middle of your palm (around 6 almonds). When hungry make some salad —- have raw or sparsely steamed veggies.

Hopefully, you’ll see results at the end of the workout.

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