Bodyweight Exercises

Bodyweight exercises have many benefits. They can be done by almost anyone regardless of their fitness level. These types of exercises can also be done almost anywhere, at work, at home, or even outside. Because they require no equipment, bodyweight workouts often take far less time to complete than normal weight training.

Just because there aren’t any weights doesn’t mean these types of workouts are easy. Most bodyweight workouts are done in circuits with no rest between exercises. Doing each exercise back-to-back combines the dynamics of weight training and the fat burning you get from cardio exercises. If you are looking for an alternative workout to add some variety to your fat loss program, I suggest you give bodyweight workouts a try.

How to Lose 10, 20, 30 pounds or More without Going to the Gym . . .

Here is an example of a great fat burning workout using only bodyweight exercises.

Perform these four bodyweight exercises consecutively with no rest.

1. Prisoner Squat
- Place your hands behind your head, keep your elbows back, and squat down halfway to the ground
- Keep your shoulder blades together to work your upper back and push your hips back as you squat to work your back of your legs
- 10-20 reps depending on your strength level

2. Push-up Plus
- Do a regular pushup, but at the top, add a little extra push to round your upper back and make your shoulder blades move away from one another.
- Do 4-12 reps

3. Plank
- Support yourself on your forearms and toes and keep your body in a straight line from ankles to shoulders - you'll be "hovering" just above the ground
- Keep your abs braced and hold for 10-60 seconds depending on your endurance

4. Split squat
- Stand with one foot 2 feet in front of your body and the other foot 1 foot behind your body - this is a stationary lunge position
- Bend your back knee and drop your hips to the floor
- Then push up using the muscles of the lead leg
- Use a wall for balance or support if needed
- Do 5-12 reps per side depending on strength level

At the end of the circuit, rest 1 minute then repeat up to 4 times.

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