No space? No problem. This intense workout delivers huge results without any equipment

Even if lockdown is over, there are still times when we need to complete a session without the necessary tools or space. Take inspiration from folks who build their muscles with quick solutions to your low equipment problems, whether you’re working in a small hotel room or have time constraints that prevent you from going to the gym.

Bodyweight exercises, the greatest workouts, and the reasons they should be part of your arsenal of equipment-free training.

These Insane workouts are high-paced and typically use minimal space and equipment. focus on the bodyweight exercises:

• Squats
• Lunges
• Press-ups
• Pull-ups
• Dips
• Sit-ups
• Hanging leg raises

The exercises provide increasing loading to produce strength and muscle growth. The rep schemes focus on a hypertrophic impact to produce a huge pump with large rep ranges. Plyometric jumps are frequently incorporated into workouts to increase cardiovascular fitness and intensity.

Given your time constraints, it would be ideal to train twice a day in order to build muscle. Nevertheless, the following routine can be divided up and repeated:

• Day 1: Upper
• Day 2: Lower
• Day 3: Full body
• Day 4: Rest

How You Get So Big Without Weights?

A normal person can gain muscle so quickly due to the high rep ranges of the workouts and high workout frequency, in combination with as much food as possible. you could easily put yourself in a calorie surplus (consuming more calories than burning) in order to gain weight.

Follow these easy guidelines if you want to make your own version of the bulking diet:

• Consume three well-balanced meals each day that include a good amount of fat, carbs, and protein. Also, two snacks, if you can.
• Learn how many calories your body needs. Aim for a steady calorie surplus of between 200 and 400; if you consume more, you’ll probably acquire fat rather than muscle. You don’t have to keep a strict calorie track, but if you’ve been maintaining your weight, you’ll probably need to increase your portion sizes in order to gain weight.
• Consume adequate protein. This is typically between 1.6 and 2 grams per kilogram of body weight for muscular growth. Multiply your body weight in kilograms by two as a general rule.
• Prioritize sleep and incorporate rest days into your regimen to concentrate on healing. It should be enough to take one or two days off each week.

3 Day Workout Plan

Upper

In this workout you’ll be alternating pull-ups and press-ups in a superset. Pull-ups will descend in reps from 20 down to 1, paired with press-ups which will ascend from 1 up to 20. To regress the exercises, you can cut the reps and sets to 10 for each move, or use bands. For example, complete 20 pull-ups and 1 press-up, on your next set 19 pull-ups and 2 press-ups and so on.

1. Pull-Ups

Descending reps from 20 down to 1 rep – 20 sets

Grasp a pull-up bar with an overhand grip over shoulder-width apart, lift your feet from the floor, hanging freely with straight arms. Pull yourself up by flexing the elbows while pinching your shoulder blades together. When your chin passes the bar, pause before lowering to the starting position.

2. Press-Ups

Ascending reps from 1 to up to 20 reps – 20 sets

Hit a strong plank position, with your core tight and hands under your shoulders. Bend your elbows to bring your chest to the floor. Keep your elbows close to your body as you push back up explosively.

Lower

1. Air squats

Standing tall, keep your chest up and sink your hips back, before bending your knees to drop your thighs until they are at least parallel to the floor. Drive up back to standing, ready to repeat.

2. Split Squat Jump

20 reps EMOM for 10 minutes

Set the timer for 10 minutes. Every minute on the minute complete 20 split squat jumps. Step one foot backward and sink into a deep lunge with your rear knee lightly touching the floor. Explode upward, switching legs mid-air to land in a lunge position with the opposite leg forward. Repeat the movement, alternating legs each rep.

3. Calf raises

20 reps – 5 sets

Engage your core and glutes and keep your knees straight. Lower your heels off a bench or plates stacked until your heels nearly hit the ground, then press back up, trying to point your toes.

Full Body

In this workout you’ll be alternating burpees and hanging leg raises in a superset. Burpees will descend in reps from 20 down to 1, paired with hanging leg raises which will ascend from 1 up to 20. To regress the exercises, you can cut the reps and sets to 10 for each move or step in the burpees and take out the jumps. Hanging leg raises can be regressed to knee ups. For example, complete 20 burpees and 1 hanging leg raise, on your next set 19 burpees and 2 hanging leg raise, and so on.

1. Burpees

Descending reps from 20 down to 1 rep – 20 sets

Crouch down and place both hands on the floor. Jump your feet back into the top of a press-up and lower your chest to the ground. Straighten your arms and hop your feet forwards, before jumping into the air with hands above your head.

2. Hanging Leg Raises

Ascending reps from 1 to up to 20 reps – 20 sets

On your last burpee rep, jump up and grip a pull-up bar and hang with your core engaged and shoulders pulled away from your ears. Lift both legs until they are horizontal before you slowly lower them. On your last rep, drop down to your next burpee rep.