“This is a great workout for someone looking to build strength and muscle”—a coaching duo shares a 30-minute full-body workout you can do without equipment – Fit and Well
Two friends engage in a planking workout at the gym, exchanging smiles and encouragement, capturing the fun and motivation found in shared fitness activities and determined efforts.
No gym or weights required
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There are no two ways about it: building muscle takes time, patience and consistency. But while the gym can be a great place to throw around some weights, you can still tick off an effective workout at home.Personal trainers Julius and LaToya White, the duo beyond the YouTube channel Juice and Toya, have created a 10-move, 30-minute full-body workout that will help you build muscle from just about anywhere—and better yet, all you need is your body weight.The workout features 10 exercises, each lasting 60 seconds, divided into three 20-second sections.In the first 20 seconds, you will complete one exercise as many times as possible. You then perform a static hold (or isometric exercise) for 20 seconds. For the last 20 seconds, you return to the dynamic move.Once you’ve finished the first set of 10 exercises, you have a 60-second break before repeating them.The duo demonstrates each move, and two different exercise modifications are available. The session also includes a warm-up and cool-down.”This is a great workout for something looking to build strength, build some muscle and like I mentioned, it’s bodyweight, so you’re not going to need any equipment,” LaToya White says at the start of the workout.Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.”An isometric exercise is one where the muscle is contracted, but there’s no movement at the joint,” explains Rowan Clift, fitness trainer for Freeletics.Exercises like planks or wall sits are great examples of isometric exercises—and doing moves like these can bring several benefits.”First, they’re excellent for building strength,” Clift says. “By holding a muscle contraction, you can really target specific muscle fibers, especially in positions where you might be weaker in dynamic movements.”Clift says isometrics exercises also help with improving stability. “That’s because they activate stabilizing muscles that we might not always engage with traditional exercises,” he adds.Another advantage is time efficiency. “Isometric exercises can be done in a relatively short amount of time but still provide a strong training stimulus,” the trainer tells us.A study published in the Journal of Strength and Conditioning Research found that isometric training can provide similar benefits to plyometric training but with reduced impact forces. “This makes them fantastic for rehabilitation and injury prevention because you can build strength without putting too much strain on the joints,” Clift adds.”Finally, there’s a mental aspect, holding a position under tension for a period really challenges your mental resilience, helping to build mental toughness alongside physical strength,” says Clift.Becks is a freelance journalist and writer with more than 7 years of experience in the field. She writes health and lifestyle content for a range of titles including Live Science, Top Ten Reviews, Tom’s Guide, Stylist, The Independent, and more. She also ghostwrites for a number of Physiotherapists and Osteopaths. Health has been a big part of Becks’ lifestyle since time began. When she’s not writing about the topic of health, she’s in the gym learning new compound exercises. And when she’s not in the gym, she’s most probably reading.
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