How to Get Ripped without Weights: A Beginner’s Guide.

Achieving a fit and healthy body is a dream for many individuals. While some people opt for a gym membership, others prefer to work out in the comfort of their own homes. However, not everyone has access to workout equipment, especially weights. If you’re one of those individuals, don’t let it deter you from achieving your fitness goals. You can still get ripped without weights. In this article, we’ll provide you with a beginner’s guide on how to get ripped without weights, so let’s dive right in.

What does it mean to get ripped?

Before we talk about getting ripped, let’s take a brief moment to understand what it means. When we say someone is ripped, it refers to a body that has low body fat, defined muscles, and visible veins. Essentially, it means being in great shape, which is what most individuals who hit the gym aim for. Not everyone is blessed with the genetics to achieve a ripped body quickly, so it takes time and effort to get there. But it isn’t impossible—here’s what you need to know.

How to get ripped without weights

Eat a balanced diet

Your diet is one of the most crucial elements when it comes to getting ripped. It’s essential to maintain a balanced, healthy diet while ensuring that you’re eating in a calorie deficit. It means you need to burn more calories than you consume. That way, your body will use stored fat as an energy source. Include enough protein, carbohydrates, and healthy fats in your diet to help you build and maintain muscle while losing fat.

  • Protein-rich food – chicken, fish, beans, lentils, nuts, and seeds.
  • Complex carbs – brown rice, quinoa, sweet potatoes, whole wheat bread, vegetables, and fruits.
  • Healthy fats – olive oil, coconut oil, avocados, nuts, and seeds.

Focus on compound exercises

Compound exercises are movements that work multiple muscle groups simultaneously, making them more efficient than isolation exercises (which point out a single muscle group). Compound exercises help you build better overall strength while burning more calories than isolation exercises.

  • Squat
  • Lunges
  • Push-ups
  • Dips
  • Pull-ups
  • Burpees

High-intensity interval training (HIIT)

HIIT is a type of exercise that involves alternating short bursts of intense exercise with low-intensity recovery periods. HIIT is incredibly efficient at burning calories and fat while building muscle. HIIT workout can be done from home, requires little to no equipment, and can be adjusted to your fitness level. Here’s a simple HIIT routine you can perform at home without any equipment.

Exercise Duration Rest Reps
Jumping jacks 40 seconds 20 seconds 3
Push-ups 40 seconds 20 seconds 3
Mountain climbers 40 seconds 20 seconds 3
Plank 40 seconds 20 seconds 2

Bodyweight exercises

Bodyweight exercises are exercises that rely solely on the weight of your body to develop muscle strength and endurance. These exercises can be performed anywhere, without the use of expensive equipment. Here are a few bodyweight exercises you can do to build muscle and burn fat.

  • Jumping jacks
  • Push-ups
  • Squats
  • Lunges
  • Burpees
  • Plank

Good sleep habits

A good night’s sleep is essential to getting ripped. Adequate rest can help your body recover and repair any damaged muscles, making them stronger. Typically, 7-8 hours/night of sleep is optimal, allowing your body enough time to recuperate and repair its tissues.

In conclusion

Getting ripped without weights requires commitment, discipline, and the right combination of diet and exercise. Keep in mind that Rome wasn’t built in a day, and getting ripped is no exception. Stick to the guidelines, stay consistent, and avoid getting frustrated when you don’t see results right away. Remember that results take time, but they’re achievable with the right dedication.


  • Can you build muscle without weights?
    Yes, you can build muscle without weights by doing bodyweight exercises and using resistance bands.
  • Can you get ripped in a month?
    Getting ripped is a long-term process that requires lots of dedication, and it’s not likely to happen in a month.
  • How can I lose belly fat?
    To lose belly fat, you need to be in a calorie deficit and do regular cardio exercise.


  • Bandyopadhyay, A. (2012). Exercise physiology. Academic Publishers.
  • Paoli, A., Moro, T., & Bianco, A. (2015). Lift weights to fight overweight. Clinical Physiology and Functional Imaging, 35(1), 1-6.
  • Schoenfeld, B. J., Peterson, M. D., Ogborn, D., Contreras, B., & Sonmez, G. T. (2015). Effects of low- vs. high-load resistance training on muscle strength and hypertrophy in well-trained men. Journal of Strength and Conditioning Research, 29(10), 2954-2963.

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