People of all walks of life use body weight exercise to stay in shape. From the military to athletes to the elderly, everyone can benefit from body weight exercises.
We squat all day long, without even knowing it. To get out of a chair or to reach down and pick something up, we are squatting.
Use the following exercises in your current workout routine or to switch it up for an extra fat burn.
1. JUMPING JACKS
I love jumping jacks for warming up and throughout my workouts. They are a simple way to get your heart rate up FAST. Remember back in the day, when you did jumping jacks for the first time?
There is a reason why we continue to do them, they burn fat! Remember to jump both your feet and arms out at the same time and return back to start with your arms by your side.
We squat all day long, without even knowing it. To get out of a chair or to reach down and pick something up, we are squatting. It’s important to continue to work on this movement, with proper form, so that we continue to stay strong. Squatting is also a calorie torcher, since its multi- jointed and uses a lot of muscles. The more muscles you use, the more calories you will burn!
You can even turn these into squat jumps to add an extra calorie burn! Remember to keep your feet shoulder width apart, chest up, keeping your heels on the ground, pushing your bottom and hips back and bending your knees until they are parallel to the ground, like you are reaching for a chair. As you stand, squeeze your bottom and abs to stand tall. If you decide to jump, make sure to land in a squat to protect your knees!
One of the best and hardest upper body exercises. They are always challenging! If you cannot do a “real” pushup, try starting on a wall, making your way down to a bench, to the floor. Try to avoid doing them on your knees. Practice makes perfect and going to your knees usually puts you in an awkward position.
While doing them, make sure to keep your body in a straight line, including your head. Arms in line with your chest, squeeze your bottom and abs and dive your chest towards the ground as you bend your arms.
DO NOT let your stomach fall or sink, this will just make your lower back hurt. There are many variations to a push-up, so you won’t get bored!
4. MOUNTAIN CLIMBERS
Boy, does this burn! A full body workout and ab killer, you aren’t messing around if you do these correctly. Make sure to keep your body in a straight line (like push-up) and alternate your knees towards your chest as you squeeze your abs. Keep your bottom down, it usually likes to slowly creep up into a V as you get tired.
5. SPLIT SQUAT (STATIONARY LUNGES)
Working on your balance and strengthening your legs also burns fat like crazy. Plus, you will get a great booty lift too! As you lunge, make sure to keep your front heel on the ground and the back heel off, keeping both knees at a 90 degree angle. As you stand, squeeze your bottom and abs like crazy and try not to tip over!
You can also jump these, but make sure you keep amazing form and land in a lunge or split squat.
The dreaded burpees are killer and worth all bragging rights! These are one of the hardest and most effective, full body exercises out there. They are high intensity, so you want to make sure you ease your way into them, if you have never tried them before. As you perform a burpee, remember to keep great form.
From a perfect squat down to jumping your legs back into a perfect push-up, to jumping back up to standing, you want to control the movement with strength and keep your heart rate up with speed.
Try this simple, fast, fat burning workout with all the exercises listed above or try adding them into your current workout plan. Have fun!
- 100 Jumping Jacks
- 25 Squats
- 10 Pushups
- 50 Mountain Climbers
- 15 Split Squats (each side)
- 10 Burpees
- Repeat 1-3x