Exercise without equipment at home?

[ragtag]

I'm looking for some good tips on exercise you can do with more or less no equipment or very simple equipment, at home and on my small catamaran (about 5 square meters of flat deck space). I know push ups, sit ups (and swimming when anchored out somewhere)...but what else? And is it possible to set up a training program within these limitations?

[Zane]

i suggest yoga it doesn't need big space. u can learn the way from books and internet.

[AlexG]

Yes.

I would suggest setting up a circuit with bodyweight exercises. Where you do 5-7 exercises in a row non-stop, rest 1-2 minutes and repeat the circuit again.

You can also do time limits. Where you can do a certain exercise for 30-60 seconds before switching to another.

So you have variety and don't have to do just reps.

Also having 1-2 dumbells helps too.

There are hundreds of bodyweight exercises out there.

[PianoManGidley]

Get some good-quality resistance bands.

[chiffonade]

T-pushups, dips, and pull-ups (palms away) and chin-ups (palm toward you)

Your boat might have hardware you can perform the hanging exercises on...

Also, I have been doing interval sprints and tabata intervals for the past 2 months, and have lost a considerable amount of fat while maintaining all the muscle I've gained through strength exercises. These may sound easy - I assure you they're not.

Interval sprints: sprint as hard/fast as possible slightly uphill for 15 seconds, jog back to where I started. Repeat 8 times.

Tabata rope: jump rope as hard/fast as possible for 20 seconds, rest 10 seconds. Repeat 8 times.

I've done these 2-3 times a week with terrific results. I hate doing cardio for more than 10 minutes. And as you can see I try to keep it under 5 mins.

[liverpool footballer]

One-arm push ups, pistols, L-seat, bridge, putting lots of heavy books in a luggage bag or something like that and then lugging that thing around like a sandbag.

[AlexG]

Originally Posted by chiffonade

T-pushups, dips, and pull-ups (palms away) and chin-ups (palm toward you)

Your boat might have hardware you can perform the hanging exercises on...

Also, I have been doing interval sprints and tabata intervals for the past 2 months, and have lost a considerable amount of fat while maintaining all the muscle I've gained through strength exercises. These may sound easy - I assure you they're not.

Interval sprints: sprint as hard/fast as possible slightly uphill for 15 seconds, jog back to where I started. Repeat 8 times.

Tabata rope: jump rope as hard/fast as possible for 20 seconds, rest 10 seconds. Repeat 8 times.

I've done these 2-3 times a week with terrific results. I hate doing cardio for more than 10 minutes. And as you can see I try to keep it under 5 mins.

Yeah!

Thats good stuff right there.