ActiveWorkoutsYou only need these six exercises and a chair to pack on muscle at homeCan’t get to the gym? Don’t own any workout equipment? This workout is for you!When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsYou only need these six exercises and a chair to pack on muscle at homeCan’t get to the gym? Don’t own any workout equipment? This workout is for you!When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Can’t get to the gym? Don’t own any workout equipment? This workout is for you!
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
Not all of us go to the gym, or have a fully-fledged stock ofhome gym equipment, like apair of dumbbellsor kettlebells. Luckily, this total body workout doesn’t require any of this. Instead, all you’re going to need is a sturdy chair (or aweight bench) and a good pair ofworkout shoeson your feet.
Bodyweight workouts often raise eyebrows, but several studies have proven their efficacy in building muscle. A study published inPhysiology & Behaviorconcluded that as long as a muscle is worked through its full range of motion it can grow “independent of an external load”. While another study published in theJournal of Exercise Science and Fitnesslooked into the effectiveness of push-up training with a similar load to 40% of one rep max on the bench press. After 8 weeks, they found significant muscle thickness in the triceps and pecs in both groups.
This workout below is from Sweat app Founder, Kayla Itsines, and you’ve got six exercises to work through that will hit your arms, legs, glutes and core. Instead of set rounds and rest periods, set a timer for 15 minutes and try and complete as many rounds of the below exercises as possible. It’s one way to ramp up its intensity and progressively overload the muscles to help them grow (try and aim for at least four rounds). Here’s your workout:
As always, if you’re not sure how to do the exercises, then make sure you give the video above a quick watch! If you’re after more bodyweight exercises that leave your muscles burning, here’s a15-minute onefor your arms, chest and shoulders, or give thisfour-move workout a go if you want to focus on your legs and glutes instead. Alternatively, if you want something that’s a little more high-intensity, thisworkout from CrossFit athlete Lauren Fisheris a killer.
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