Strength training is an important part of any workout plan, but that doesn’t mean the dumbbells have to be involved. In fact, there are plenty of ways to tone up using only your body weight. Workouts involving no equipment are good to have on hand because then you can sneak in some exercise no matter where you are. No-equipment total-body toning workouts are perfect when time is tight, you’re on vacation, or just don’t have access to a gym.
Warm up for these workouts with either a 5-minute jog or 100 jumping jacks. It’s important to get your heart rate up and lightly move your muscles before contracting them in isolated movements.
Dynamic Toning Workout
To do this workout, you’ll need to set your timer for 20 minutes and go through the sequence as many times as possible. The sequence includes 10 push-ups, 15 squat jumps, 20 triceps dips, and 30 bicycle crunches.
- To perform a push-up, begin in the plank position.
- Make sure your butt is in line with your body, your neck is neutral and your hands are below your shoulders.
- Lower down by leading with your chest. Your elbows should point back at 45-degree angles.
- When your chest reaches the ground, push back up for one repetition.
- Make this easier by putting your knees on the ground throughout the movement.
This move targets the chest muscles.
- Start in a hip-width position with toes pointed out at 45-degree angles.
- Push your butt back and lower down into a squat.
- Make sure that your knees form a 90-degree angle with the floor.
- When you get to the bottom of this movement, explode up into a jump before lowering back down into the squat position.
Squat jumps target the legs, and more specifically the glutes.
Who doesn’t love toning up the back of their arms?
- Find a ledge or chair and place your palms down so that your wrists are facing away from you.
- Straighten your legs out in front of you and begin to bend your elbows until they hit 90-degree angles.
- At that point, stop and then straighten them back out to get back to the start of the movement.
- To decrease the intensity, bring your legs closer in by bending them in lieu of keeping them straight.
This move defines your obliques, which are better known as the side abs or love handles.
- Lie down on your back and bring your knees up to 90-degree angles.
- Clasp your hands behind your head and curl your head in toward your body.
- Make sure to keep your neck in a neutral position.
- Bring your right knee in toward your left elbow, hold, and then come back to the start.
- From there, bring your left knee in toward your right elbow.
- Perform this sequence in a fluid manner on each side to complete one repetition.
Burn-Out Full Body Toning Ladder
This toning workout incorporates just three movements, but works to smoke multiple muscles groups at one time. It includes burpees, plank jacks, and tuck jumps. Prepare to get some cardio in along with these toning moves. You’ll do 10 repetitions of each move, then 20 repetitions of each move, and finally 30 repetitions of each move. From there, you’ll work your way back down the ladder with 20 and then 10 repetitions of each move.
- Start in a standing position and jump down to lower into a plank.
- From the plank position, jump both feet in toward your hands at the same time.
- Squat as you jump to contract your butt muscles to get back to standing.
This cardio and strength combination move will work your entire body as well as raise your heart rate.
- Start in plank position with hands under your shoulders, neck neutral, and body in horizontal alignment.
- Jump both feet outwards at the same time and then jump them back into the original position to perform one repetition.
This move focuses on the core, but also fires up the shoulders and glute muscles.
- Begin in a standing position and squat back to build some momentum.
- From there, explode upwards in a jumping motion while bringing both knees into your chest.
- Tuck your arms around your knees at the top of the movement and then quickly release to the start for one repetition.
This full-body blaster will crank up the heat in any workout.
There’s no excuse to miss out on a toning workout when you don’t have equipment. Use these exercises when you’re in pinch or just want to sweat without weights.