A 30-day strength training routine — no equipment required

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Panicking about trading in your bulky, winter sweaters for sleeveless tops and swimsuits? If you’ve been slacking on your fitness, one of the quickest ways to start toning up is by incorporating strength training routine.

It’s an important part of a well-rounded workout program that many of us disregard in favor of cardio-focused exercise. The Department of Health and Human Services recommends incorporating strength training exercises for all major muscle groups into a fitness routine at least two times a week. Not only can it improve bone density and help reduce your risk of osteoporosis, but strength training builds lean muscle mass, which helps burn fat while torching calories (thus fast-tracking progress towards your beach body).

Not only will you get physical benefits from strength training, you’ll also score some pretty big mental perks as well. Research shows that strength training is associated with reductions in anxiety symptoms, improvements in cognition and self-esteem, and reduction in depression symptoms and improvement in sleep quality for adults with diagnosed depression. My clients have attested to feeling an increase in energy and feeling more positively about themselves with the addition of strength training into their workouts.

Convinced it’s time to put those muscles to work? We have a full-body strength training workout that doesn’t require any equipment whatsoever. Whether you’re pressed for time, lacking space or on a tight budget, this workout only requires your body weight.

Research shows that whether you decide to do all of your strength training in one day, or split up the workouts by muscle group (i.e. leg day and arm day), your results will be similar. So decide what works best for your schedule. For our purposes, we’ve split up the workouts into different days in case you’re short on time and only have 15 minutes a day to commit. But if you know you’ll be busier tomorrow than today and want to knock out two workouts, feel free!

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