People of the modern era live a faster life than ever before. With the advent of cutting edge technology especially computer, the internet and mobile phone, life of individuals around the world has undergone a drastic change.
To cope with the fierce competition, in every sphere of life individuals are compelled to change their lifestyle.
A radical shift in the food habit of every person is evident that lead them to a sick and unhealthy habit. You can find a large number of fast food centers in every corner of the street that sells a wide variety of junk and tasty food.
To save their time, modern people get habituated to take such food that fulfills their hunger and gradually tends them to several serious health issues.
Respiratory problem, heart problems all become an integral part of human lives that are in most cases the outcome of obesity. Moreover, due to lack of the time, people also avoid going to gym and take regular exercise.
If you are also facing such issues, do not neglect such issues and be serious to take regular workouts so that you can lead a healthy life for a long time and avoid such problems positively.
When it comes to burning fat and building muscles, bodyweight workouts are the most excellent option to go for. The workouts are a combination of the cardiovascular and muscle building exercises that facilitate increased metabolism and burning of fat.
These exercises are often considered in military fitness exercise, martial arts, dance, sports and other activities.
A great thing about the bodyweight workouts is that they don’t require any king of special equipment, and can be done easily at home, parks, offices, hotel rooms and in any free space for that matter.
Benefits of BodyWeight Exercises
Both bodyweight exercises and weight training exercises are beneficial, but the advantage of bodyweight exercises lies in the fact that it can be done anywhere at any time, without any equipment. You save time on traveling and on membership fees for gyms.
Greater strength building and fat burning can be achieved by just increasing the sets and repetitions, and there are no risks of injuries from heavy weights.
Additionally bodyweight training increases one’s lung capacity, endurance and strength naturally. It improves core strength and flexibility of legs, shoulders, abs and chest aids in burning fat and weight loss.
1. Bodyweight Jump Squat
Jump Squat is Plyometrics type of exercise that mainly targets the muscle group of quads, along with hamstrings and glutes.
Following the below-mentioned instructions if you wish to get well-developed muscle groups as mentioned earlier.
Stand on your feet and keep your shoulder width apart as much as possible. Standing in such way, cross your arms over your chest. Now bend a little on your knees and force your chest out and set straight on your back.
Remind that you need to squat down until your knees reach the parallel position of the floor. Do not force to reach the position, stay in the position that makes your comfort.
Now jump as high as you can and land on the floor with the support of your toes for the greatest impact.
Repeat this same set for your desired amount of times. If you are a beginner, it is advisable to repeat the set for ten to fifteen times at a time. Try to increase the number gradually.
Tips of this exercise:
- Try to keep the landings soft. Learn how to use the toes to land on the floor as sudden jerking with ankle can cause severe pain.
- If you have any problems in your back and legs especially in knees, consult your physician before starting this workout. Try to start his under the guidance of experienced professional that would enable you to take proper caution measure to avoid further complications.
2. Wide Grip Pull Up
Wide grip pull-up is considered as the most efficient back building bodyweight workout.
If you are interested in losing the extra fat of your back and develop well constructed muscle, this is a must performing exercise. All you need to execute the same is a pull-up bar.
Grasp the pull bar with a wider aspect than you can with an overhand grip. Now bend with your knees or step off the block so that you can take off your body weight from the floor.
Here starts the actual exercise. Now, look upwards to the bar and gradually pull yourself up. Continue the process until your chin cross the bar.
Stay in this position for few seconds and then again back to the previous position slowly and calmly. Do not rush over. Repeat according to your requirement.
Practicing this workout on a regular basis can increase your potential strength and help you to increase the number of the sets and repetition of the same during each set.
- If you are facing any problems in your forearms during the workout, it would be better for you to use a hook grip that enables you to be comfortable during the set.
- Ensure that you are repeating the entire process in a perfect manner that is to pull up and lower down perfectly to get the desired result within the least possible time.
- Focus on the fact that your lats will pull towards the center of the body during the pull-up. So be aware while doing this complex exercise.
3. Push up
Push up is one of the traditional bodyweight exercises that are performed to develop muscle of shoulders and chest and boost up strength. It is pretty simple to execute.
Simply read the following instructions carefully and get started to reach your target.
At first kneel down on the ground and put your hands on the ground in front of you in such a way that it keeps your shoulder apart. 36 inches apart is usually the ideal position of executing the same. Then raise your knees from the floor and stretch your feet backward.
Step back until and unless your legs are outstretched entirely and you keep your total bodyweight on the floor. Keep your body straight from head to toe.
Remember that it is the starting point of the exercise. Now keeping your body in the straight line, lower your torso down gradually as far as you can. Remind that your torso do not touch the floor. Now, stay in the position for few seconds and get back to the previous position unhurriedly. Repeat this cycle as much as possible for you.
If you are new in this exercise, try to repeat the cycle for ten to fifteen times. Focus to increase the number gradually to perk up your strength.
Tips for push ups
- Be sure of the fact that your leg is not dropped during the occurrence of the set. Ensure to keep your mid section of the body uptight.
- Do not keep your elbows off.
- Slow down the rep time
- Use a full range of motion. Try to lower your body as much as possible without touching the floor.
4. Walking Lunge
Walking lunge is a popular body weight workout practiced by large groups of people that wish to quads, glutes, hamstring and calves. Following would offer you the idea on how to execute the exercise.
Stand straight on the ground and bend the knees slightly. Now look forward. Remember that this is the point to start the exercise. Now step your right leg forward and maintain the balance of your bodyweight with your hips.
You also need to do squat down by your hips.
Maintaining straight torso and keep your head up. Ensure that your knees won’t take the weight of your body instead of toes. Then continue the movement by forcing and advancing your left foot into the floor maintaining the straight body.
Now, bring your right foot forward to join with your left foot. Carry on this process of moving forward with your left foot now. Keep continuing this process by altering the leg.
Alike most of the workout exercise, beginners should execute this workout for ten to fifteen times at a set.
- Perform this exercise in the place that has plenty of space so that you can step forward during this simple workout. If there is a lack of space simply turn around and go on with the process and reach the starting point. Same is applicable for a room with enough space.
- If you let your knees track out over your feet while performing the cycle, it can give excessive stress on your knee joints and cause severe pain.
- Ensure to maintain your head upwards and stretch your back straightly during the entire period of the walking lunge. If your back bends, you do not get the desired outcome.
4. Tricep Dips
Tricep Dips is the proper and effective exercise to lose the excessive fat of triceps and strengthen the muscle of the same. However, this is also effective for the muscle of the chest and shoulder.
Before starting this exercise, you must know the fact that you can execute the same in two ways. One is focused on your triceps, whereas the other focused on the chest.
Follow the below-mentioned instructions that are designed to hit on your triceps in the most efficient way.
You need dip bars, or table to execute this bodyweight workout. Firstly, take hold of the parallel dip bars from the inward grip. If it comes with an adjustment, it is advisable to make them adjust in a way that it comes round the shoulder keeping it width apart. Rise up and give your entire body weight on the bars. Do not lean forward and try to keep your body in a straight line. This would allow strengthening the triceps and losing the excess fat. Then, lower down slowly while keeping forward. Continue lowering your body until you reach the position when your elbow and shoulder is at the same height. Now raise upwards your back without keeping your arms off at the top of the process. Beginners can repeat the process for ten to fifteen times at a set. Alike most of other body weight workout, it is advisable to repeat the set several times according to your requirement.
Interesting tips to follow
- It is advisable not to lower down your body too much as this can cause serious pain on your shoulder and harm your shoulder.
- If you have any issues with your shoulder, you must consult your physician before starting same so that you can avoid complications.
- Try to start and learn this exercise under the effective guidance of professional trainers to get most of the triceps dips.
- Synchronization between mind and muscle is necessary to emphasize on your triceps during the entire cycle. To get the desired result do not ignore to grip your triceps firmly at the top of the movement and widen it on the way down.
- Do not keep your elbows off while moving upwards
- Continue the cycle at a slow pace to get the maximum result.
These five exercises are considered as the full and comprehensive package of body weight workout. If you are interested in acquiring the most effective outcome from the same, try to execute each of the exercise regularly.
Simply find out some time from your busy schedule and practice each of this exercise on a regular basis, it is advisable to go through each of the set for at least three times. Do not forget to take few minutes of rest between each of them. Also take the minimal amount of rest between each of the sets of exercise.
Try to increase the number gradually. Do not rush to boost up the number. Continue the same as much as you are comfortable with the same.
It is worth mentioning over here that you should carry on walking or light jog before and after the workout to warm up and cool down. If you find it difficult to continue the above mentioned body weight workout consider following the series mentioned below.
5. Leg Lifts
If you have problems with your hip flexors, obliques, or abdominals, leg lift can serve the purpose of you. Simply lie down of the ground, place your hands beside and uplift your legs and hold it for few minutes and lower them down slowly. Repeat the same procedure for several times.
6. Down-Dog to Up-Dog
Persons that wish to get well structured shoulders, arms, back, can try out the Down-Dog to Up-Dog. Kneel down on the floor keeping your torso straight. Now, lift upwards forcing on hand and feet. Then lower down and keep your knee of the floor again. Now lift upwards with the feet and tilt the pelvis to safeguard your back. Repeat it for five to ten times at your own comfort.
6. Butt Kicks
Butt kicks are that bodyweight workout that targets quads, hamstrings, shins, glutes, and calves. Interestingly, it also takes crucial part in controlling the heart rate. Simply keep running at a place and keep on kicking your butts with our heels with each stride. Increase the speed gradually and take three to five rounds with twenty to thirty second bursts. Do not forget to take rest of at least twenty to thirty seconds within each round.
7. Mountain Climbers
Targeted muscles of mountain climbers are hamstrings, quads, shoulders, triceps, chest, hip flexors etc. bend down with your knees. Provide the pressure on your hands.
Now move forward your left leg towards your chest and then move it back and bring the right leg forward.
Try out alternative process as fast as you can. It is advisable to continue three to five sets at a time with a nominal amount of rest within each set.
Experts in the field are of the opinion that such body weight workout will help you to keep fit and healthy. However, it is highly suggested following the proper diet chart that would enable you to reach your target with great pace.
It is interesting to note that you lay proper emphasize on the exhale and inhale during each exercise as it is proved that without proper exhalation and inhalation during the workout, you cannot get the satisfied result of body weight workout.
Some More BodyWeight Exercises List
Here is a video that contains 79 core exercise
The squat is one of the most important exercises for burning fat and building muscle, strength, and power. It mainly works on the buttock regions, the quads or outer thighs and the leg muscles. Squats are great bodyweight exercises for strengthening the lower back and abdomen region. Swimmers Athletes, skiers, dancers and also martial artists benefit most from such exercises.
Try the Lunges
Lunges are mostly considered subsequent to squats in terms of developing the glutes and thighs. They are simple to carry out but are a great exercise for people with extra weight; it works as great fat burning and strength building exercise for them. Lunges aided with dumbbells can be a great bodyweight workout for weight loss beginners as doing this does not require any squat racks.
Rotational Push Ups
For a variation from the standard push ups, come back to a starting push-up position, then rotate your body towards the right and extend your right hand overhead, making a T with your arms and torso. Come back to the start position and do a normal push up, and rotate towards the left.
The L Seat
Get seated with your legs extended and your feet flexed, then place your hands on the floor and slowly around the torso. Lift your hips off the ground and hold for a few seconds and release them. Repeat at will.
The Flutter Kicks
Lay on your back with your arms by your sides and your palms facing down. Extend your legs and lift your heels up about six inches off the floor. Try and make quick and small up-down pulses with your legs, while keeping your core engaged. Keep kicking for a minute, if you can.
The Dynamic Prone Plank
Start in the standard plank pose, lift your hips, as high as you can go, and then lower them down. Continue the movement, as long as possible. Try to make sure your back is straight and that the hips don’t droop.
It does burn the fat and builds abdominal muscles. Lie straight on your back with your knees bent and your feet flat on the floor. Put your hands behind your head, and place your chin down and pull your head, shoulders and arms off the mat while engaging the abdomen of the body. Continue to curl up till your upper back is off the ground. Hold the position briefly, and then lower your torso back to the mat gradually.
Lie with your knees bent and your hands behind your head. Bring the knees in towards the chest and the right elbow to the left knee while straightening the right leg. Continue it by alternating sides as if you’re pedaling.
The Shoulder Bridge
Lay on the back with your knees bent and your feet hip-apart. Place your arms at the sides and lift the spine and hips up. Keep the arms, head, feet and shoulders on the ground. Lift one leg up, keeping the abdomen tight. Slowly lower the leg back down and lift it back up. Try doing 10 reps for each leg, and then bring your knee back in place and the spine back on the floor.
Target the oblique by lying on the back with the knees bent and your abdomen tight, and let the knees drop gradually towards the left, feeling a nice stretch. Hold for a few seconds, and return to the center, repeat on the other side.
Double-Leg Abdominal Press
It is done with two legs; just follow the same pattern of the single leg press, but with both legs up at the same time, and by pushing both hands against your knees.
The Single leg abdominal press
Perform this by Lying on your back with your knees bent and your feet on the floor. Stiffen the abs and lift the right leg, with your knee and hip bent at 90-degree angles. Push your right hand on top of your lifted knee, and use the abs to generate pressure amidst the hands and knees. Hold the position for 5 seconds, and then lower down and repeat with your left knee and hand.
The Sprinter Sit-Up
No racing track required just, lie on the back with your legs straight and the arms by your sides and elbows at a 90-degree angle. Now sit up and bring the left knee towards your right elbow. Lower your body and repeat on the other side.
The Russian Twist
This requires you to sit on the floor with your knees bent and with your feet together, lifted a few inches from the floor. With your back at a 45-degree angle from the ground, move your arms from one side to the other in a quick, twisting motion. Here, the slower you twist, the deeper you will feel the muscles burn.
The Side Plank
Roll to a side and bring yourself up on one foot and elbow. Try to make sure that the hips are lifted and the Abs pressurized. Hang in there for 30 to 60 seconds or, as long as you can bear. The exercises are ideal for burning fat and building muscles without having to spend hours in the gym.
The Dolphin Push-Ups
Start out in a push-up position with your torso and buttocks pointing upwards, as if, you are about to dive in a dolphin pose. Then lean forward, lowering your shoulders till your head is over your hands. Pull your arms up and return to the starting position and repeat.
Well, this is indeed a classic, in case you do not know this already, start with your hands shoulder-width apart and keep your feet apart at a hip distance. Now bend your elbows until your chest touches the ground, and push back with your arms strength by keeping the elbows close to the body. Repeat this for as long as you can for best results.
Head-stand Push Ups
The exercise is meant for the pros, but you can do it by getting set in a head-stand position up against a wall and by bending your elbows down at a 90-degree angle. It is like doing an upside-down push-up, so your head moves towards the floor, and your legs stay against a wall. The first timers are suggested to grab a companion for assistance.
The Donkey Kick
Start out in a push-up pose, with your legs close. Tighten your core and kick both your legs onto the air by keeping your knees bent and reaching toward your feet back towards the buttocks. Try to land gently while reversing to the starting pose.
Judo Push ups
From the push-up position, raise your hips up and in one fast motion, use your arms to lower the front part of your body till the chin comes near the floor. Swoop your head and shoulder upwards and lower the hip, by keeping the knees away from the ground. Reverse the process to return to the hip-raised position. Repeat this for 30 to 60 seconds for best results.
Get ready to catch some fresh air by starting on a well-padded surface and completing a traditional push-up then, in a fiery motion, push-up strongly enough to come off the floor and try and hang in there as long as you can. Being back on the mattress, immediately start the next repetition for a full body workout.
The Bear Crawl
Push your inner grizzly for this one. Start on your hands and knees, and rise on the toes, constrict the core, and slowly go forward with your right arm and the right knee, follow the sane on the left side. Try and continue the bear crawl for 8-10 reps until you wear off, to burn fat and strength muscles.
Starting with the hands and your knees, bring your left foot frontward directly under your chest while you straighten the right leg. Keep your hands on the ground and your core tight, jump by switching your legs. Now extended your left leg behind the body and bring your right knee forward.
This is one of the most efficient full-body exercises available; it starts in a low squat pose with your hands on the floor. Then, kick your feet back to the push-up position and complete a push-up, then instantly return your feet to the squat-posture. Leap-up, as high as possible before you squat gain and move back to the push-up position, repeat this 8-10 times for best results.
No, there isn’t a plank required for this. You just have to lie face down with the forearms on the floor with your hands clasped. Extend your legs behind your body and rise-up on your toes. Keep the back straight and tighten the core, hold this position for 30 to 60 seconds or more for best results.
Time for a challenge. Complete a traditional forward lunge, then take a big step to the right and lunge again. Finish off the semicircle with a backwards lunge, and then return to standing. And all that’s one rep! Aim for 10 reps and then switch legs.
Start by standing with your hands on your hips with your feet apart by a hip-width. Lunge your right leg forward and gradually lower the body until your right knee is close to touching the floor, then bent around 90 degrees. Then return to the starting position and repeat it with your left leg. Try a different technique by stepping back for the lunge.
The Wall Sit
All you need is wall for this exercise. Begin by slowly sliding your back down a wall until your thighs come parallel to the ground. You have to make sure that the knees are in a straight line above the ankles and keep your back straight. Go for it, 60 seconds per set or longer till your legs hurt. To add more fire, you can add some bicep curls along.
The Curtsy Lunge
Lunge while stepping your left leg back of the right leg, bend the knees and lower the hips till your right thigh is nearly parallel to the floor. Beep in mind to keep your torso erect and your hips square.
No, there aren’t any guns required. You just have to stand with your arms straight in front of your body, and raise your right leg by flexing your right ankle and pushing your hip back. Then lower your body by keeping your right leg up. Hold for some time and then return to the standing position.
Standing with your feet parallel or at 15 degrees in a comfortable position, slowly start to bow by bending your hips and the knees until your thighs are parallel to the floor. Keep the heels on the floor and press, with the heels, to go back to the standing position.
Squat-Reach and Jump
To do this you have to carry out a normal squat, and have to jump up right away, stretching the arms directly overhead. Try to do 15 reps, taking a swift breather before repeating the set.
Single Leg Dead-lift
Starting in a standing position with your feet together, lift your right leg a little, and lower your arms and the torso while lifting your right leg behind your body. Keep your left knee bent and stretch the arms as near to the floor as you can. Raise your torso as you lower the right leg, repeat it by switching legs.
You don’t need to be inside a ring to try this one out. Start with your feet hip-length apart and your knees bent, keep your elbows in and punch one arm forward while the other arm stays back. Pull the arm back in and switch the arms and repeat.
Seat yourself near a step or a bench. Now, sit on the floor with your knees bent, then grab the edge of an elevated platform and straighten your arms. Bend the arms to a 90 degree angle, and set them straight again. Push your body up from the floor with strength of your heels and arms. You can try reaching the right arm out or lifting a leg while doing this.
The push-ups require a diamond-shaped hand position situate the hands and elbows in a way that your thumbs and index fingers touch, making a diamond shape. The hand readjustments give the triceps some extra burn.
If remember P.E. class, you will remember standing with your arms stretched at the sides of the torso. Slowly make the clockwise circles for around 20 to 30 seconds with about one foot in diameter. Reverse the exercise, going anti-clockwise.
Another great exercise to get your heart rate up and burn fat are the Frog jumps it helps to strengthen your muscle power, the glutes. Start with your hands on the hips and bend down with our knees parallel to the ground and start jumping like a frog and fell your muscles burn.
Bodyweight training or exercises can be considered as one of the best ways to burn fat, as well as build muscle. Regrettably, most people tend to believe or are led to believe that they require a room full of equipments or a costly gym membership to lose weight and improve their physique. People completely miss the fact that burning fat and muscle building are potential bodyweight exercises. People should start considering the possibilities of using the ultimate gym that are born with, their body.
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