Gym vs. Home Workouts

Circuit Training Without Weights

By Shawn Kocab

Making the decision on where you will go exercise is a very important step in reaching your fitness goals. Many factors will go into this decision, and each one should be well evaluated before you start exercising. Once you have made a decision on where to go exercise, you can move on to deciding how you plan to work out.

As you probably know, working out at home has many advantages. Two of the most obvious are convenience and finances. The cost of a monthly membership, the time it takes to drive to the gym, high gas prices, having no one to watch your kids, can make it difficult for most people to consider the gym as best option to get in shape. On the other hand, one might consider a big disadvantage from working out at home instead of the gym, that of coarse would be access to weight equipment.

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It is quite expensive and can require a lot of space to fill your house with good weight equipment. Regardless of popular opinion, you don’t need weights to build muscle, get ripped, or gain strength. Even with the lack of resources, with the proper knowledge, you can put together the most effective of workouts and do them in the most convenient of places.

Home Workouts Without Weights

To get a great workout, you don't need a garage filled with expensive weight equipment. With a well designed program, achieving your goals of building muscle and losing fat can be accomplished with as little space as your living room or bedroom. This is done by implementing Calisthenics and Plyometrics into Circuit Training.

Calisthenics + Plyometrics = Circuit Training

This form of circuit training, consist of using your own body weight as resistance(calisthenics) to build muscle, strength, and flexibility, combined with using explosive movements to develop muscle power(plyometrics). Plyometrics involves the development of speed, acceleration, and power. Plyos is also referred to as jumping or bounding exercises. Plyometrics will increase your overall athletic performance by teaching your muscles to react quickly and explosively.

Many of the exercises you will do consist of doing a calisthenics movement, while incorporating plyometrics into the movement itself. An example would be medicine ball push ups, clapping push ups, or squat jumps. Most of these workouts consist of working out your entire body at once, thus increasing functional strength, core strength, balance, coordination, and flexibility. This is much more effective at burning calories and toning your entire body, then if you where to just focus on individual muscle groups.

Instead of doing a certain amount of sets and reps, every movement is grouped up into rounds. Each round takes five minutes to complete and each movement last the duration of one minute. Each round will consist of five different movements, each one done one right after another, with no more then 15 seconds of rest between each one. This adds the element of aerobic conditioning, which will build your cardiovascular strength and burn a crazy amount of calories. You will complete three to four rounds, with a minute rest between rounds. The five movements performed in the first round, you will perform again in the third round. As with the movements in the second round, you will perform again in the fourth round.

One thing to remember is that when doing any exercise movement, even as basic as a pushup, it can be difficult to do it correctly if you have never done it before or if you never were taught how to do it right. What ever movement you are trying to master it’s important to not give up trying to perform it correctly. Make sure you are always maintaining the proper form, even if this means starting really slow. You might not be working as hard while trying to learn the proper form at first, it will take time and patience, but if done correctly you will start to see results a lot sooner. If you do it wrong and keep doing it wrong, you will not see much progress. It’s good to have a mirror or even video record yourself to make the proper corrections to your form.

Body weight circuit training should be done 3x a week with Interval Running done twice a week, to achieve the best results to building your ideal body. You won’t build as much overall strength or muscle mass as you could by weight lifting. However, if done right, working out with your own body weight, is as effective when building a ripped, strong, muscular body as it is with weights.

(Each round last for 5 mins, 1 minute per-exercise. 1 minute rest between rounds. You will complete each round twice consecutively, for a total of 4 rounds. It will look like this. Round 1, rest, Round 2, rest, Round 1, rest, Round 2, finish.)

Round 1:

Wall Walk
Burpees
Split Jumps
Hindu Push-Up's
Mountain Climbers

Round 2:

Squat Jump
Clapping Push-Up's
Skaters
Military Push-Up's
Punching with Weights (3 to 5 pound dumbbells preferred)

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