How to Create a Workout Plan Without Weights

All you need for a good workout is your body, a plan and some time to exercise.

You don't need a trainer, gym or extravagant equipment to achieve a good workout. In fact, all you really need is your body, some time and a little knowledge of exercise to make a workout regimen that is right for you.

Instructions

1. Set a goal surrounding your workout. Think about what you want to achieve, whether it is just general fitness or a major weight loss. Start out by setting small goals to work toward. Making small goals will allow you to reach them faster and celebrate more often on your way to your end goal.

2. 

   Cardio is anything that gets your heart pumping and keeps it there. Try swimming, jogging or hiking.

   Use the five elements of a good workout routine laid out by the Mayo Clinic in "Fitness Training: 5 Elements of a Rounded Routine," to set up a weekly exercise regimen. These elements include: stretching before and after you work out; at least five 30-minute sessions of cardio per week; two weekly 30- to 45-minute sessions of full body strength training; a core workout and balance training.

3. 

   You don't need weights for strength training. Using your own body weight and gravity are enough.

   Create a routine that fits your schedule. Any of the five elements of a fitness routine can be mixed and matched to work for you. If you only have 45 minutes in the morning to stretch and go for a power walk, do your strength training at a different time or on a different day. A well-rounded routine takes all five elements, but they don't have to be done at the same time.

4. 

   Tai chi and yoga work through all of the elements of a good workout.

   Be creative in planning workouts. Many elements can be combined. For instance, an hour long yoga class meets all the criteria for a well-rounded routine. Strength training and core training can also be combined because they both use many of the same exercises: squats, crunches, lunges and push-ups.

Tips & Warnings

• If you need help coming up with exercises you enjoy, check out the fitness section in a big box or book store. Many fitness DVD's, books and audio tapes out there teach a variety of exercises from belly dancing to hard-core boot camp routines.

References

• Mayo Clinic: Fitness training: 5 elements of a rounded routine
• Shape Magazine: Weight Loss Tips & Workout Tips: Take Control