Workouts Without Weights

Every now and then, I get on a kick where I simply can’t stand the thought of going to the gym. Sometimes it’s in the summer, and I’d just rather be outside for as much of the day as possible. Sometimes it’s in the winter, and the weather is too cold and dreary for my to even consider leaving the house except under the most pressing circumstances. Regardless of the season or the reason, when these anti-gym phases roll around, I like to do my own workouts without weights.

The living room, the back yard, or a pretty spot on my favorite trail run are all great places to get in strength workouts without weights. With just a little knowledge and some creativity, almost any setting can become a workout space.

For the lower body, squats and lunges are classic, comprehensive exercises that can be modified to challenge any fitness level. Indoors, or in a static outdoor workout, try alternating sets of these with an upper body or core exercise. Outside, a tree can support back support during an isometric squat (just hold it as long as you can). When you’re out on a walk, run, or bike rid, take a quick “strength break” and do an endurance set of squats or lunges (go until your legs force you to stop!).

For the core and upper body, the push up is king among non-weighted exercises. By varying the position of your hands on the ground, or raising or lowering one end of your body (us a stair, tree stump, rock, couch