A person can build a muscular, lean and ripped body without weights by using fitness plans that include calisthenics, according to CalisthenicExercise.com. Plyometric exercises, where jumping and other movements are incorporated into a cardiovascular and strength workout, also build muscle using body weight only, as demonstrated on Sports Fitness Advisor.Continue Reading
CalisthenicExercise.com recommends exercises such as push ups, pull ups, squats, dips, lunges, isometrics, and plyometrics that target all of the major muscle groups without using weights. Some benefits of calisthenics include better control of the body, increased flexibility and decreased chances of injury, which is a major factor in weight training because strength increases along with the volume of weights lifted. The intensity of the exercise program determines the amount of muscle developed and fat lost through training. Beginners can increase intensity over time, as their strength, flexibility and endurance increase.
Sports Fitness Advisor explains how plyometric training works and provides a variety of exercise information, including sport-specific training and a nutrition section. BeachBody.com offers free online programs along with Insanity, an intense 60-day program, which features a full workout and diet plan. Insanity workouts feature body-weight-only exercises in combination with high-volume cardiovascular moves. Both this type of follow-along program and basic calisthenics programs can be performed at home without weights.Learn more about Muscle Toning
There are several exercises that can increase your vertical jump, some of which involve weights and others that use just the weight of your body. Two effective exercises are the squat jump and athletic movement jumps, which can be performed as both a body weight exercise or with weight added. In addition to performing these exercises, it is also important to improve flexibility in the muscles of your legs.Full Answer >
The process for reducing the size of a woman's calf muscles is dependent upon the woman's current activity level, diet and body type. According to In Shape magazine, if calves are large because of an exercise routine such as running or weight training, a person must alter or completely change her workout. Naturally muscular women can employ muscle lengthening techniques and diet changes to get rid of overly muscular calves.Full Answer >
A person can lose weight in the legs by dieting, doing cardiovascular exercises and lifting weights. It's impossible to reduce fat in a specific area, so weight must be lost throughout the body.Full Answer >
By using a regimen of body-weight and plyometric exercise, a person can build muscles without weights, notes AskMen. Exercises utilizing gravity, body weight, momentum and instability similar to gymnastic training exercises enable a person to gain muscles without the use of additional weights.Full Answer >