Some people have the misconception that you need equipment to maximise calorie burn, whether it's machines like a treadmill, or dumbbells to lift. Though these can be a great help, your body can do just fine on its own.
Relying on bodyweight exercises provide a number of benefits, with the most obvious being cost. We're not discouraging anyone from a gym membership, but not everyone can afford it. Also, bodyweight exercises are literally DIY, making it easy for you to execute in private if you don't feel comfortable around a crowd.
Here are some of the best bodyweight exercises to help you burn calories, fat, and get those muscles showing.
You've heard about burpees time and time again. They just work. These full-body fat blasters are the epitome of plyometric exercises. They get your heartbeat up, and those calories off. Start off in a plank position, then jump your knees towards your chest. Then, jump up, raising your hands above your head as you point your toes. As you land, bring your body down so your knees touch your chest, kicking your legs out as you return to plank position. Do these in a circuit, or just burpees alone, and you'll be shedding off those pesky pounds you never thought you could.
Exercises that require you to jump or hop tend to burn far more calories than regular ones, because they get your heart rate up. Jump lunges are another super effective move, and they train your legs as well. Begin with your feet together, one arm forward and one back, with both elbows bent at 90 degrees. Jump up, and land so that you're in lunge position. Jump again, and land with the opposite foot forward this time. Repeat for as many reps as possible.
PLANK PUSH UPS
This move is a favourite amongst training athletes as it engages your hips, chest, shoulders, abs and triceps. This full-body exercise begins in a plank position, with your bodyweight resting on your forearms, which should be flat on the ground. Extend your elbows, moving to bringing your weight onto your palms, and assume push up position. Do the push up, then return to start.
This is a more dynamic variation of the plank, which engages the entirety of your abdominals, from the core to your obliques. Begin in plank position, and use your core to jump both feet outside of the line of your hands. First, jump to the left, then return to centre, before jumping to the right again. Try to bring your feet as close to your hands as possible each time you jump.
Although pull-ups remain in the realm of bodyweight exercises, it does require some equipment. You could invest in a bar to install over your door, or to save some cash, simply go to your neighbourhood exercise corner, where a pull-up bar will be readily available. Begin by hanging from the bars with your shoulder blades taut, tilting your chin up and puffing your chest out. Engage your back muscles to pull the body as high as you can, then get your biceps to lift your chin over the bar.
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- October 03, 2017
- Beatrice Bowers