The idea of home gyms isn’t new at all, but we’ve all tried to come up with something like this when the pandemic kicked in, and gyms had to shut.
I remember when the government announced the shutting of gyms. I’ve rushed to Decathlon to find queues and literally no weights on the shelves.
I tried to find weights online, doable, but prices were about three times higher than normal. No way!
So to many of us, a different kind of concept came up… Learning how to get ripped at home without equipment wasn’t just an option, but the only option.
Is it doable? Totally… Let me explain.
Is it possible to get ripped at home in 30 days?
The truth is it’s difficult to get ripped in 30 days, whether you do it at home or in a gym. It’s doable, though. We’ve all gained some pounds during the pandemic, and losing them isn’t impossible.
Intense workouts represent a must here. You’ll probably need more than just one workout a day. Get a tough weightlifting workout in the morning and intense cardio in the evening.
But getting ripped in 30 days isn’t just about the workout, but your diet as well. You’ll need enough food to support your energy during intense workouts. But you’ll also have to be in a caloric deficit.
In other words, burn more than what you eat. Do it daily, and you’ll notice impressive results in a month.
If you’re really interested in making positive changes to your diet or workout routine, enlisting the help of an expert can be invaluable. I suggest going through Fitlifefanatics as here you will get practical tips on how to fit exercise into your daily routine.
Can you get ripped without equipment?
How do you think soldiers used to train hundreds of years ago? Of course, you can get ripped without equipment.
Your body weight can often exceed the weights you use in a gym. Sure, there’s more complexity in a gym, more equipment, and the option to target your muscles from different directions.
But then, throughout the pandemic, I’ve trained with nothing but my body weight.
Basically, you get back to the basics. It works wonders… No fancy equipment, no posh pads. Just pure body weight.
How to get ripped at home In 4 weeks without equipment?
Not sure how to get ripped at home without equipment? There are lots of ideas and workout plans out there. Feel free to customize and do your own too.
Anyway, if you’re not sure where to start, here’s a simple workout plan over a week. It’ll work on your whole body, as well as your heart.
It goes on a daily basis. I know, most bodybuilders recommend taking at least a few days of the break on a weekly basis, but if you want to get ripped, you can forget about them. Instead, consider cardio days to be your rest days.
There’s not much effort involved there anyway, at least not when it comes to strength.
Perform each exercise in three sets, with not more than eight or 10 reps. Rest for 30 seconds between sets and two minutes between exercises. When it comes to cardio, planks, or other similar exercises, go for as long as you can.
Monday:
Focus on the chest and triceps, so try out three variations of push-ups and two variations of triceps.
Tuesday:
Go for legs and abs. Do squats in two different variations, as well as lounges. As for abs, there are countless exercises you can do, from crunches and sit-ups to hollow holds and dead bugs.
Wednesday:
Your arms are better, so go for the back and biceps. Do reverse snow angles, dolphin kicks, and the Superman exercise for your back. As for the biceps, do side planks and push-ups. They’re complex and will also target the chest and other arm parts.
Thursday:
This is your so-called rest day. Focus on cardio and abs only. Try burpees, mountain climbers, planks, and so on. Do about 10 exercises altogether.
Friday:
Going back to the core, mix the chest and back together. Such exercises will inevitably work on your arms as well. Get at least three exercises for the back and three more for your chest.
Saturday:
Go for legs and abs.
Sunday:
Another day with cardio and abs.
How to get shredded at home – Top 5 calisthenics exercises
You might’ve heard of calisthenics before, it’s widely advertised today because anyone can do it. You rely on gravity and your body’s resistance to improve everything. Curious about how to get ripped at home without equipment? Calisthenics is the answer.
Anyway, you may find some of these exercises basic, but small tweaks here and there will help you target muscles from more directions.
Squats
Classic! Everyone hates them, but we all have to do them. Squats are some of the best options when it comes to getting ripped at home, as they work on the lower body, as well as the abs.
Stand with feet slightly wider than your hips. Tighten the core, shift the weight back over your heels, and push the hips behind as you bend with your back straight.
This is the classic squat, but you can bring in some variations, such as the pistol squat, which works on the balance too. How about some cardio with jump squats? Exactly, you do have options.
Push-ups
Interested in the upper body? You can’t go wrong with push-ups. They’ll boost your chest, but you can widen your arms or bring your palms closer to target different parts of your arms too. Keep the back straight too.
You’ll also engage the abs, not just the chest. Bring your palms closer, and you’ll smash the triceps. You’ve got military, wide hands, triangle, pike, staggered hands, or sidekick push-ups too, your options are countless.
Burpees
Burpees work on the whole body and will also give you a solid cardio workout. It’s a hated exercise, but we all know it’ll help, so we do it.
Keep feet shoulder-width apart and push your hips a little back, trying to get in a squat position. Place your hands on the floor, right in front of you, then jump your feet back while keeping your back straight.
Do a push-up, then jump the feet forward, close to the hands. Jump back up, and there’s a repetition.
Have fun, and remember, the more you hate it, the better it is for your body.
Plank
No matter what you train or what you do, you can always implement planks into your workouts. They’ll give your whole body a good beating, but especially the core. Chest and back will also “suffer”.
Hands go under your shoulders in the push-up position. Rest on your elbows, then, and keep them in a straight angle. Squeeze abs and glutes to stabilzie the body and hold the position.
Go for 30 seconds first and push yourself further and further, until you can reach at least two minutes.
Mountain climbers
Ideal for fitness and not so much for strength, you’ll work your back, arms, chest, abs, and legs, but also your heart.
Get in the plank position, pull one leg close to the chest, and return. Do it quickly, and then do the same for the other leg. It’s like a running movement in a horizontal position. Tiring, but trust me, it works wonders.
Bottom line
Learning how to get ripped at home without equipment is not that difficult. The exercises I’ve mentioned are classic and complex. But if you do miss the complexity of a gym, there are lots of alternatives, as well as variations and tweaks.
Having no equipment doesn’t mean you can’t use anything at all. For instance, you can do curls for the biceps with some heavy water bottles. Your options are countless, and you can always improvise. If it challenges you, go for it.
Dr. Aditya Gupta is a highly accomplished Indian doctor with extensive experience in the field of neurology. Born and raised in New Delhi, India, Dr. Gupta completed his medical degree from the prestigious All India Institute of Medical Sciences (AIIMS), followed by his postgraduate studies in neurology from the same institution.
