If you don’t have time for a gym or have a busy life, you can still get ripped at home easily without equipment, if you follow the guidelines required to lose fat and get shredded. There are many true and tested methods of exercising that will allow you to get a toned muscular body.
In fact, you can successfully a achieve toned body with HIIT (high-intensity interval training), calisthenics, and a guided, healthy diet plan.
Lose Fat While Building Muscle
Your main goal while getting a shredded body should be maintaining your muscle mass while burning fat. Although can seem complicated, a caloric deficit is, in fact, one of the effective methods of reducing body fat.
This means that you should consume fewer calories than you burn during your daily life. On the other hand, one of the drawbacks of this method is that your body will also start to lose muscle.
According to the experts, if you want to maintain your caloric deficit by simply eating less, then you are going to lose the same amount of fat and muscle. However, by changing your diet and exercises in a certain way, you can preserve muscle mass while significantly reduce body fat.
In reality, reducing calories seems to be a quick solution to this issue. By consuming fewer calories you can reduce fat slowly which helps to maintain muscle tissue while still helping to get rid of unwanted fat and finally get ripped.
Use Body Weight Workouts
Many compound bodyweight exercises, such as pull-ups, push-ups, squats, lunges, dips, and especially burpees are true and tested methods of workouts that help individuals to get ripped and build muscle.
When it comes to getting shredded and building muscle mass, it is crucial to choose the type of exercise wisely. By doing cardio, for example, you can work your aerobic muscle fibers, which help to maintain muscle mass and lose weight. On the other hand, by implementing strength training you will also gain muscle.
Therefore, it’s important to keep these two types of workouts in balance and alternate them on daily basis (or simply alternate them between your workout days). It’s a known fact that resistance training has always been a key method of retaining muscle no matter how old an individual is.
If you want to see an effective outcome from your workout routine, you need to consider training at least 3 days a week, using compound exercises that use your entire body muscles. For example, pull-ups use more muscles than chances, since it involves many muscle groups in your body.
The best way to get ripped at home without equipment is to incorporate HIIT with bodyweight resistance training, such as pull-ups, push-ups, dips, and lunges.
Get Ripped At Home In One Month With Body Weight Exercises Only
If you follow the plan suggested below, you can successfully burn a significant amount of body fat, while building muscle during one month. However, in order to become successful, you must stick to the rules, literally.
1. Quit Sugar
Stop eating sugar, completely. If you have only one month to lose fat, you need to take into account all the factors that are contributing to weight gain and eliminate them. Sugar is one of the key reasons for excess fat in your body. So by quitting sugar, you will not only achieve a toned body but a healthy lifestyle too.
2. Build a calisthenic workout routine
You can either create a workout plan by yourself or use an app to follow the training plan. The goal is to stick to the plan and work out at least 3 to 4 times per week no matter what. You can consider splitting the training regime as shown below. For this workout plan, you need no weights.
Sample Bodyweight Workout Routine
Monday – Upper body
Perform 4 sets of the following exercises in a given order. Give 2 minutes of recovery time between each workout. Make sure you do full movements during the reps. This is important to make sure that all your targeted muscles work at the same time.
- Pull-ups (5-10 reps)
The number may seem a lot if you are just starting to work out. You can either do pull-ups or use a resistance band to perform assisted pull-ups. It can seem one of the hardest exercises, however, this is what makes pull-ups a perfect workout to build perfect V shape and back muscles.
- Dips (7-10 reps)
Dips are a great way that will help you gain strength and muscle mass in your chest, triceps, shoulders, and back. For best performance, integrate them into your strength training regimen during upper-body days. Give enough time in between sessions for the muscles to completely recover.
- Push-ups (15- 20 reps)
Push-ups are one of the best exercises for your chest muscles. Considering that there are almost countless advanced variations of push-ups, you will find easy to hard ones depending on your fitness level.
- Hanging leg raises (7-10 reps)
Hanging leg raises is actually one of the best movements for improving your abdominal and core strength. Raising your legs activates all of your abdominal muscles, including the lower ones, which makes it a better workout than crunches, which just work the upper abs. Leg circles can be used to bring a new challenge to this intense workout by strengthening the obliques. Hanging from a bar often improves your hold and requires you to maintain equilibrium and stability in the movement.
- Burpees (7-10 reps)
Burpees are a full-body calisthenics exercise that focuses on increasing muscle strength and stamina of both the lower and upper body. The muscles in your legs, hips, buttocks, abdomen, arms, chest, and shoulders are all strengthened by a regular burpee workout.
- Jumping Jacks (20-30 seconds)
Jumping jacks, like most aerobic workouts, are good for the heart. It regulates your heart rate, improves blood supply in the body, reduces and regulates blood pressure, helps in the lowering of bad cholesterol levels in the body, and protects from strokes and heart attacks.
- High Knees (20-30 seconds)
High Knees are a high-intensity aerobic workout done quickly. It stimulates your core, strengthens all of your leg muscles, raises your heart rate, and increases your momentum, balance, and endurance. High-knees are used in a number of exercises due to their many physical advantages.
- Mountain Climbers (15-30 sec)
Climbers are excellent for increasing cardiovascular stamina, core strength, and agility. With mountain climbers, you exercise several specific muscle groups. It’s like doing a full-body workout with only one exercise.
- Plank (30-60 seconds)
The plank strengthens your back, rhomboids and trapezius muscles, and abdominal muscles, both of which contribute to a strong posture as they gain strength. Developing a good posture will help with a variety of conditions as well as prevent the onset of others. Maintaining good balance involves keeping the bones aligned.
Friday: Lower body
- Alternating lunges (7-10 reps for each leg)
Lunges are a common strength training workout among people who want to build muscle, shape their bodies, and improve their general health and athletic performance. This resistance exercise is well-known for strengthening the spine, hips, and legs while also enhancing mobility and flexibility.
- Squats (20-35 reps)
The squat is a compound strength training movement that involves many upper and lower body muscles working together at the same time. Many of these muscles help in everyday activities like cycling, ascending steps, leaning, and lifting heavy loads. They will even assist you in athletic activities.
- Alternating split squats (7-10 reps for each leg)
The split squat is a leg movement that provides flexibility, better balance, unilateral strength and hypertrophy, and improved coordination. Workouts like the split squat can help to increase joint mobility and reduce the risk of injury caused by muscle imbalances and movement asymmetries.
- Squat jumps (7-15 reps)
Jump squats are a high-intensity interval training (HIIT) variant of squats. Squat jumps are another name for them. The glutes, lower abs, and leg muscles are all worked out in this workout. Squat jumps and variations help you lose weight in your lower body, tone your hips and thighs, and strengthen your strength and balance.
At first glance, these workouts may seem a bit hard for beginners, which is true. However, by adjusting the repetitions and the rest intervals between sets you will be able to get used to your training plan.