What is hybrid training?
Lifting and running in the same week, without giving up either. What it means and how to get started.
No-equipment home workouts: the complete guide
No gym, no dumbbells, no excuses. How to build effective sessions with just your bodyweight.
Your bodyweight is enough to get stronger, fitter and more mobile. What's usually missing isn't equipment, it's a plan.
The basic movements
- Lower body: squats, lunges, jump squats, glute bridges.
- Upper body: push-ups and their variations, chair dips.
- Core: plank, side plank, mountain climbers.
- Cardio: burpees, jumping jacks, high knees.
Three formats that work
- Circuit: 5 exercises for 40 seconds, 20 seconds' rest, 3 to 4 rounds.
- EMOM: a different exercise every minute for 15 to 20 minutes.
- AMRAP: as many rounds as possible of a short sequence in 12 minutes.
Progressing without weights
Without weights, you progress by adding reps, slowing the movement down, cutting rest or moving to a harder variation, like decline push-ups or single-leg squats.
Select “no equipment” in Volta and the app only suggests workouts you can do with your body alone, from hundreds of WOD, calisthenics and mobility sessions.
Let Volta plan your week.
