A 12-minute full-body workout

These exercises will help you build muscle, even if you don't have weights

During the pandemic, we have had to find new ways of staying fit while we spent more and more time and home. However, it is impossible to get all the equipment we normally get in any gym. Well, here's the solution!

Did you know you can build muscle without lifting weights? "Many people have had success in building muscle with bodyweight-only calisthenic workouts," says Sten Stray-Gunderson, MS, an exercise physiologist and trainer at Reach Outcome.

Stray-Gunderson said that high volume and high rep training lead to building muscle, also known as hypertrophy. In addition to training in the hypertrophy phase,

"the key to building muscle is to promote muscle protein synthesis (a natural process that allows your body to produce protein in order to repair the skeletal muscle damage from exercise and promote skeletal muscle growth) through nutrition and exercise stimuli."

Of course, building muscle is not something that will happen overnight. "Changes in muscle composition require six weeks of training to see significant changes, so do not get discouraged if you do not see changes right away. Consistent training and nutrition intake (primarily high intake of protein and the timing of carbohydrate intake after training) will yield results — it just takes time," he explained.

What are the best exercises to build muscle?

A 30-minute HIIT workout for small spaces

A 30-minute HIIT workout for small spaces

Exercises:

180 jumps
Mountain climbers
Superman to plank
Reverse lunge with a twist
High knees

Directions: You'll do three rounds of this workout, which consists of five moves in total. For the first round, do each exercise for 40 seconds and rest between each move for 20 seconds. During the second round, aim for 50 seconds of work with 30 seconds of rest, and in the final round, one minute of work with 40 seconds of rest. Don't forget to warm up before you get started and to cool down once you are done!

A four-move glute workout

A four-move glute workout

Exercises:

Glute bridge with an opening: 10 reps
Double pulse squat: 10 reps
Fire hydrant: 12 reps on each leg
Glute kickback pulse: 12 reps on each leg

Directions: warm up with five minutes of cardio, like jogging in place or jumping jacks. If this is going to be your stand-alone lower body exercise, complete the four moves as a circuit, with little to no rest in between. Don't forget to cool down once you finish!

A 12-minute full-body workout

A 12-minute full-body workout

Exercises:

X plank: 30 seconds, followed by 30 seconds of rest
Sprawl: 30 seconds, followed by 30 seconds of rest
Russian twist: 30 seconds, followed by 30 seconds of rest
Burpee and push-up: 30 seconds, followed by 30 seconds of rest
Bear crawl: 30 seconds, followed by 30 seconds of rest
Jump squat: 30 seconds, followed by 30 seconds of rest

Directions: Complete two rounds of the above workout, taking little no rest in between each round. If necessary, feel free to take a break in between rounds. To make this workout more challenging, perform each exercise for 40 seconds, followed by 20 seconds of rest or simply complete more rounds. It is really important to warm up before getting started and don't forget to cool down once you are done!

Nick Connelly

Though he spent most of his time on camera, covering major sports events, Nick’s life-long dream was to become a sports columnist. Today, Nick researches and covers workout routines, exercise-related tips and tricks and sports diets. In need of an effective training routine? Look no further than Nick’s articles.+ info

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