These days, getting fit while working a 9 to 5 job seems impossible. The hustle and bustle of daily life can be a hindrance in your fitness journey. Thankfully, with the innovations of modern fitness and exercise, we can eliminate these factors to help you get ripped in no time.
Everyone experiences a shortage of time and energy in prioritizing their physical fitness. Getting out of bed requires extra energy. You go from one meeting to the next, and by the time you are done, it’s late and you’re tired. You will have no time to work out and there is no way you can do a time-consuming weight training, crossfit, or a 10k run. Time seems to always be a hindrance in achieving physical fitness, which makes it the perfect excuse to skip your workout.
Worry no more; there are means to get fit without leaving the comforts of your home. In this article, we will give you ways to get ripped at home without going to the gym.
Home Workouts To Help You Get Ripped
Nobody gets any credit for their muscle mass until they have a low body fat percentage. If you want to hit that low body fat percentage and peak your physique then you will have to be prepared to put the muscle-building on hold first. Work on maintaining your current level of muscle mass while burning off all that unwanted fat.
This is where the number one barrier to people reaching their goal while stripping fat lies. While it is usually possible to maintain most of your strength and muscle size when cutting, you certainly won’t be making any “gains” when you’re working out in the gym.
Understand that you don’t have to be building muscle size or muscle strength to improve the quality and look of your muscle. Weight training without strength or size gains means you are still building muscle maturity which will improve the density, fullness, vascularity, and definition of the muscle.
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Bodyweight Workout
- 20 Bodyweight squats
- 15 Push-ups
- 10 Walking lunges
- 16 Dumbbell rows (use water jug or other weigh)
- 15 Seconds Plank
- 30 Jumping Jacks
- 10 Elevated Push-ups
- 15 Seconds Side Plank
- 10 Seconds Supermans
- 10 Forward Lunges
3 rounds in succession without a break.
Always remember to warm up before starting the workout. This gets your heart rate pumping and your muscles warmed up. Not starting your workout regimen with warmups can lead to injuries.
Do this routine two to three times per week, but not on consecutive days. Muscle building happens when your body is at rest, so training on consecutive days only leads to muscle loss.
Proper Diet To Help You Get Ripped
An intense workout with a crappy diet will not help you lose body fat and get ripped. Nutrition and diet are some of the vital factors you should always keep a record of if you want to have a ripped lean physique at home. Learn to track your calorie intake and supply your body with healthy food. Here are some guidelines you should remember regarding nutrition and diet –
- Eat natural and whole food
- Cut out soda, junk food, and processed food
- Cut back on sugar
- Eat vegetables
- Get enough protein from fish, meat, and chicken
- Drink plenty of water
- Complete 8 to 10 hours of sleep
Use High-Intensity Interval as Cardio
For most people to reach a body fat of around 7-8%, cardio training is not necessary. If you are about 90-95% consistent with your diet and keep up your weight lifting program, this will be sufficient. However, cardio is a good way to speed up the process or make up for a sub-optimal diet. If you do choose to include cardio into your workout regime, it is better to keep your cardio sessions short by doing something like an interval stationary bike session or a run for about 10-12 mins.
This means going as hard as you can for one minute and then going slow for another one minute. Simply continue alternating like this to see the best results. After just 10-12 mins, you will be as spent as any drawn-out cardio session. High-intensity cardio is great for cardiovascular health, improves testosterone levels and has little to no catabolic effect on your muscle mass. On the other hand, long-drawn-out treadmill or bike sessions of over 45 mins are more detrimental to your muscle mass, especially when at a calorie deficit.
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Walk
Walking places almost no stress on your body and therefore walking exercises do not compete with your muscles’ demand for nutrition and recovery like other forms of cardio do. However, to actually make a difference with walking, you are going to need to do at least 45 mins at any one time. Try walking first thing in the morning before eating breakfast; fasted exercise increases fat loss.
Freeletics To Get Ripped
Freeletics is a sport where you train only with your own body weight. The training system combines High-Intensity Training and High-Intensity Interval Training methods. Freeletics training sessions usually takes around 30 minutes and you will have more than 1,000 training variations to choose from.
Freeletics is a good option if you do not have the luxury of time to go to a gym or do outdoor sports. You can do freeletic workouts without the need to use gym equipment.
Freeletics Workout
Partial workouts are shortened versions of Freeletics. Sometimes your Coach might assign you Aphrodite, Kentauros or any other partial workout. What you are aiming for, however, is not the longest workout possible but the best training effect possible. Look at world-class athletes, their training contains not only long and intense workouts but also short trainings. Freeletics does the same by adding variety to your training sessions. On some days you will go through hell, and on others, you get to work easy because you’ve earned it. This variation in your routine will also allow you to recover faster. But don’t take this as an excuse to go too easy. Either way, your job is still to do the partial workouts as fast as possible.
Interval Training workouts include the exact same exercises and the exact same amount of repetitions done by every athlete. Intervals are performed at a specific pace – either slow, moderate, fast or maximum – and are to be completed without using a timer. Unlike partial workouts, with intervals, your progress is not measured in time but instead, through skill level and technique. Make no mistake, sometimes it can be harder to perform exercises at a slow pace. Intervals guide you towards mastering new exercises and help you to reach your goal more specifically. Most importantly, Interval Training helps you improve the quality of your movement in your own time.
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Different Freeletics Interval Training
Morpheus – Pushups, Lunges, and Jumping Jacks: that’s how you beat Morpheus. With an average time of 6 minutes and 13 seconds, it’s the fastest bodyweight workout you can do. But don’t underestimate it, Jumping Jacks are the cardio exercise to get your heart rate going.
Athena – Mixing Climbers, Situps, and Squats in one workout will train your legs and abs at the same time. Focus on the right execution to make every single second of this super quick workout worthwhile.
Nemesis – Situps and Climbers only, but after the first round you will already feel it in your abs. It is quick and effective.
Seth – Consists of short-distance sprints only and therefore is predestined to be done without a running track.
Xerxes – Four exhausting sprints and one short run make Xerxes the perfect workout to do anywhere. Take two sprints on the street, one short run through the neighborhood, two more sprints through the park.
Lastly, always remember to warm up before doing any of the workout activities stated. Warming up helps the body get ready for the exercise. Follow this guide to get a lean physique at home without going to the gym.
