Amazing Results With No Equipment

Kaleena Lawless

Personal Training Specialist

Despite having a complete free weight set, numerous fitness toys, and gadgets, I still find I get some of my best workout sessions with nothing more than a pair of dumbbells!

I always encourage clients working out on their own to experiment with different techniques and methods of exercise. Personally I love doing strength and cardio intervals using a pair of free weights, and body weight exercises.

Jogging with our iPhones...

Here are three ideas to get started on a hardly-any-equipment program:

1. Alternate a free weight exercise, such as the shoulder press with no-weight cardio, like jumping jacks. No-weight cardio elevates the heart rate really fast!

2. Try strength to cardio circuits. Strength train your way down your list of muscle groups, and don't rest much. Use both free weight and body weight exercises. You could even alternate. Example: One arm row, push ups, deadlift, squats. Then do another circuit with all body weight cardio exercises like jump rope (you don't even need a rope, just jump!), mountain climbers, burpees, and if you have stairs, do some laps up and down them.

3. No weights, no problem. Take your fitness program outside and try run/walk intervals. Run or walk for 5 minutes. Then do 5 minutes of body weight strength exercise. Repeat 2-4 times for a really great workout!

These workouts have shown amazing results for me, and my clients. It goes to show that you do not need a gym membership, or a whole bunch of exercise equipment to get into great shape.

Get Fit!

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  • samala says
    If you dont have weights then you can use a couple of cans out of the pantry. They work great.
  • Kiran says
    I know that every where you read, it always says "interval training" makes for the best results, but it truly does. What i like to do, is run on a nice suburb, and go from each lamplight / post, Deciding to sprint one, and then rest, or sprint the hill. It's more exciting than any gym equipment, and it gets your heart rate up. Also with the dumbells, doing short sprints up the driveways works wonders for those arms!
  • Marley says
    I love fresh air when I'm doing my excerise, cleans the head at the same time!
  • coco says
    Ive never tried interval training before.
  • Lauren says
    I've used cans for years :)
  • Roz says
    I have my feet, a swiss ball and a small set of hand weights.

    I've lost 30kg in one year using those two feet, and toned using the ball and weights. (and my own diet)

    The Rowing machine which I purchased years ago hasn't been touched once in all that time.
  • KH says
    run/walk intervals sounds good. I might have to give it a go!
  • Anna says
    Intervals totally work... It's like... Playing a game of soccer...
  • Soland says
    There are different types of weight loss regimen to lose weight and live healthy. You just need to find the right fitness program that best suits your schedule, just like the students working at, that writes article about different fitness regimen.
  • Sophia says
    Oh! Thank you for the nice way to practice without equipment.
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