No time for exercise you say? No problem! We’ll show you some exercises that deploy body weight will torch tons of fat and calories, and definitely build muscle in little or no time, without the use of machines or weights. The key to deploying weight for effective weight loss is focusing on compound movements, rather than isolating one muscle at a time.
All these movements are compound movements that challenge your body and can help you torch fat, says a professional trainer Nick Rodocoy who created them. Compound exercises help to work multiple large muscle simultaneously, and the more a lot more muscles are involved, the more work that would get done, ergo more calories will be burnt.
Asides the sheer convenience, there are other numerous reasons to add this type of training in to your routine. Rodocoy also said that body weight exercises are great if you want to give your body a break from heavy lifting or just to switch your program up. Although it is great for bulking up quickly, heavy lifting isn’t exactly gentle on your joints and muscles. So it can be said to be low impact work that still promises you serious results. It also ensures you stay injury free and healthy.
The whole program is split into 5 days and is meant to be increased in some capacity every week whether you are looking to beat a time or beat the rep count. You could also just do them individually as one-off workouts whenever you have the time.
Do one move after the next without rest. Be sure to record your time. Repeat 3-4 times. Also try to beat your collective record every week.
- Bodyweight squat x 15
- Jump squats x 15
- Reverse lunges x 10
- Sumo lunges x 10
Spend 45 minutes running through these movements, only resting is needed. Record your time and try to beat it every week.
- Clap push up x 10
- Bodyweight row/inverted row x 10-15
- Pistol squat to bench x 8
- Feet elevated push up x 10
- Pull up x 7
- Single leg hip bridge on bench x 8
- Plank to push up x 10 each side.
Perform this routine as a ladder sequence,t hat is you do 1 of each exercise, then 2, etc way up to 10. Then you go back down from 10-1. Rest when needed and record your time. Try to beat it every week.
- Pull up
- Jump lunges
- Leg raises