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7 Strength-Building Exercises That Don’t Require Weights. Working out at the gym can be daunting sometimes.

7 Strength-Building Exercises That Don’t Require Weights

There are so many different machines that trying to use them can be confusing. Since we understand that sometimes you don’t want to leave your dorm room or embarrass yourself in the gym while trying to figure out how to set up the machine, we’ve compiled a list of strength-building exercises that require nothing but your own body to do. Whether it’s the freezing cold or the complexity of the machines that's been keeping you from the gym, now you can get a workout in the comfort of your room—no excuses! 1. Jump Squats Jump squats are a great way to mix it up when you want to challenge yourself.

Start by lowering your hips into a squat so that your glutes are parallel to the ground.Once you’re squatted in position, jump up and land back into the deep squatting position that you started in.Complete three sets of 10 reps. 2. Treadmill Workout: 30-Minute Pyramid Intervals. Spice up your cardio and target belly fat with intervals!

Treadmill Workout: 30-Minute Pyramid Intervals

This 30-minute treadmill workout, day five of our Better-Body Challenge, plays with speed and changes minute to minute. Playing with speed like this not only improves your overall running stamina, but it also increases the calories you burn when the workout is over. As always, feel free to adjust the speed up or down as necessary; just make sure you're challenging yourself. 30-Minute Treadmill Workout. It didn't take much convincing to see why Sandra Bullock, Amanda Seyfried, and Kim Kardashian all flock to Barry's Bootcamp — 15 minutes into my first class, I was in love.

30-Minute Treadmill Workout

The hourlong mix of high-intensity treadmill intervals and circuit training left me a sweaty mess, and I was already planning my next class on the way out of my first. While nothing beats the full 60-minute class, the running segments are a workout on their own. For days when strength training isn't in the mix, we have a 30-minute treadmill workout from Barry's Bootcamp trainer Alycia Stevenin to give you a taste of what the class is like. You'll move through sections of intervals, hill work, and sprints, which will challenge both your endurance and speed. While the workout is meant to be done as a whole, you can easily pull out any section and repeat it four to five times if you'd prefer to focus on a specific area.

Ready to do this at the gym? Image Source: POPSUGAR Photography. Interval Treadmill Workout. Kicking your cardio up a notch and adding different types of intervals to your run, like in this treadmill workout, will battle belly fat and increase your postexercise calorie burn.

Interval Treadmill Workout

We've also added some hill work to increase your calorie burn while toning your gams. Once the incline hits six percent, shorten your stride, pick up your knees, and push off from the balls of your feet. Pumping your arms will help you maintain your speed too. This treadmill run is part of our 31 Days of Fitness workout plan. High-Intensity Running and Strength-Training Workout. Burn 60 — Reese Witherspoon's a fan, and it shows.

High-Intensity Running and Strength-Training Workout

By combining high-intensity intervals on the treadmill with serious strength work, this 60-minute class targets every muscle group in the body while never letting the heart rate drop. Hard? Yes. Fun? Totally. Unfortunately, to get to an actual class, you need to be in LA. You'll begin the workout with the cardio section before moving on to strength, then repeat for a total of three times.

Cardio Determine your fitness level (walk, run, or jog) and repeat the three-minute cycle a total of three times. Here's a Full-Body Workout That Targets Your Legs. b6c6470d-cf4c-404f-9558-f6b72cb9a5f1.png (JPEG Image, 600 × 568 pixels) Outer and Inner Thigh Exercises for Toned Legs. 8 Week Plan to Go From Walking to Running. Websites That Offer Free Yoga Classes. Yoga may be blissful, but it isn't cheap!

Websites That Offer Free Yoga Classes

Depending on where you live, classes can run you an average of $15 to $20 a pop. Dropping $50 or more for yoga classes each week isn't an option for everyone, but we can all benefit from a regular practice. The Internet is bursting with free full-length classes or shortened yoga routines. If you're willing to pay a little, then you'll be able to view a greater variety of videos. Here are some sites to check out. Yoga Today: This site offers one free class each week, and if you're itching for more, download other classes for $4 each. Keep reading for more websites that offer inexpensive yoga classes. 7 Minute Work Out. BodBot: Personal Trainer, Nutritionist, and Coach. Free. The Scientific 7-Minute Workout. Photo Editors’ note: Here’s one of our favorite stories from the archives with a helpful tip for Smarter Living.

The Scientific 7-Minute Workout

For a greater challenge, see “The Advanced 7-Minute Workout.” And download our new, free 7-Minute Workout App for your phone, tablet or other device. Exercise science is a fine and intellectually fascinating thing. But sometimes you just want someone to lay out guidelines for how to put the newest fitness research into practice. An article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal does just that. “There’s very good evidence” that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,” says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the new article.

Interval training, though, requires intervals; the extremely intense activity must be intermingled with brief periods of recovery. Full Length Workout Videos. Have you got what it takes?