To work out at home without weights, perform body-weight exercises, such as push-ups, pull-ups, squats, lunges and crunches. Add resistance by performing certain exercises with one limb, performing each repetition more slowly or flexing your muscles during the exercise.
Push-ups, squats, lunges and crunches do not require any equipment to perform. Pull-ups require a bar, but pull-up bars that fit in a doorway are available for at-home use.
Exercises that use one limb include one-armed push-ups, one-legged squats and one-armed pull-ups. These exercises require more balance and strength than the two-limb versions, making them less suitable for beginners.
When slowing down your repetitions, take about 12 seconds for the positive phase and six seconds for the negative phase. Instead of locking out or resting between phases, seamlessly move between phases.
Flexing during an exercise also slows down the exercise. Flex the muscles that are being stimulated by the exercise, keeping them tense throughout the set.
To add difficulty to the entire workout, decrease the rest time in between sets.
Items that add resistance to body-weight exercises include resistance bands and weighted vests. Household objects, such as a backpack full of books, can also be used as a substitute for weights.