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There is no best.
First of all, what results do you want? What kind of shape are you in at the moment? What kind of stuff do you have available? etc.
I suggest just starting with some standard calisthenics routine and some barbell work if you’re not already working out. It’s a good place to start, then you just develop your routine as you make progress. It’s up to you. What results do you want and how are you gonna get them?
If youre trying to lose weight/burn fat, the best way to go is interval training. Interval training is where you start off with a warm up, then escalate from there, then push yourself the hardest you can go, then take it easy, then push yourself the hardest you can go, then take it easy…and so on. For example, warm up, walk one lap, sprint half a lap, walk one lap, sprint half a lap. If thats too easy, you can make your sprint a whole lap or longer.
If you look at http://www.crossfit.com, they always have a workout of the day, and different crossfit workouts are amazing when you add two or three together in a day, however they are very intense, so i suggest either starting out lighter with one per day, or even working your way up to being able to do them.
Also, if there is any chance of you getting the workout called insanity, i definitely recommend it, a 60 day program with each day following a strict routine and videoed to let you know what you need to do.
Both of these types of workouts require minimal equipment, the insanity being totally bodyweight, and the crossfit being mostly bodyweight but can be made into totally bodyweight if you want.
I really like to do bodyweight workouts myself, and I typically tend to make up workouts either on the fly or just before working out, using different exercises from different sources, another source being http://www.bodyweightculture.com
I tend to keep the crossfit and insanity workouts to what they recommend, but both are high intensity interval training which is the best for getting in very good shape quickly.
Hopefully this helps somewhat!
@Danny High energy you say? Do you mean strengthwise or high energy in general? If you want high energy muscle work, lifting weights is probably the best. But if you want no equpipment, just do the good old calisthenics and isometrics. For cardio, sprint uphill, it’s great exercise for your legs too. Sprint to the top, walk down, and repeat until you can take no more. Once or twice a week.
I don’t know how you define minimal equipment, so this may or may not be good advice. Get a sandbag (or make one yourself, much cheaper) and a pullup bar, that should be all you need. A set of rings would be even better than a pullup bar, but this requires more space. A weight vest is another great investment, because it lets you increase the intensity of body weight workouts. Rubber bands are nice too, they’re really cheap and don’t take up much space, there are myriads of ways to use these.
But I suggest doing more full body strength stuff, like climbing, or carrying heavy things around. Don’t do isolated muscle workouts, these are only for fags who want to look buff and don’t give you proper strength. You don’t need to buy any equipment at all to get a good high energy workout, if you do things right.
Manimal is right (occasionally). There is no best. I like to incorporate a little bit of everything into my workouts. When I’m training for fights I don’t have as much of a choice in what I do, but when I get to decide for myself I just have fun. I like to mix up the equipment I use (dumbells, barbells, boxing equipment, cable machines, bands…), the type of workout (anaerobic, aerobic, both), the place (gym, outside, pool) and all the other factors involved. That keeps it fresh and yields good results.
I don’t know why people suck body weight exercises dick. Yes you should use them, and you should be able to control your own weight before you use big ass weights. BUT there is no substitute for big ass weights.
Now for some exercise suggestions:
+Handstand pushups. Just do them against a wall. Great for upper back, shoulders and arms.
+Hyperextensions. You can use a chair and a bed, lay belly down and lower your upper body down to the floor, then raise it up again. You need something to hold your legs down. This is great for your back.
+Super burpees. Squat, kick your legs back so you get into pushup position, do a pushup, get back into squatting position, then jump up and put your thighs to your chest and wrap your arms around your legs mid-air, then get back into normal position before landing. This is a high-intensity full body workout, and you need to do it on a soft surface to avoid injuries.
+Power-ups if you have a pullup bar (you can also use a swingset or a tree or any horizontal bar.) Hang from the bar, raise yourself up so your waist is parallel with the bar. This takes a lot of strength.
+Bicycle crunches This is high-intensity ab work. This will build your abs pretty fast. Hands behind head, touch elbow to opposite knee.
+Planks, for core stability and endurance. Don’t underestimate these, the’yre really great.
The kind of stuff from the video luigi posted the other day is super awesome too. It builds lots of endurance and it engages your whole upper body. It isn’t as hard as it seems, once you get into it.
@ Clintbeastwood. Ya despite being really hot, she actually has some great workouts.
@ Danny, I myself hate the gym. I hate having to go to a place to show off or build my ego instead of my body so I do what Manimal suggested.. Calisthenics and isometrics. The Workouts he suggested are really good.
All I use is:
Pull up bar, two different types
Equalizer bars (dip bars)
You won’t even need all of those, but you can get a lot done with what is there.