You don’t need home weight bench or a gym membership, to burn fat and build lean muscle. Too many people become dependent on gym equipment for their workouts. All you really need is a little floor space and some energy. If your main goal is burning fat and building lean muscle than you can not ignore the benefits of body weight exercises. Following a high intensity body weight routine I lost 30 pounds in 3 months. If you are stuck in a routine and not getting results it is time to change things up.
A lot of people think body weight means easy. Do not be fooled. Body weight exercises are extremely challenging and build lean muscle and burn fat to give your that chiseled defined beach body. Other advantages of body weight exercises are improved flexibility, coordination, balance, and the ability to workout anywhere even on vacation. If you are ready take on this Killer Body Weight Workout:
Burpees
After doing a set of burpees anyone who thought body weight exercise was easy will quickly learn they were dead wrong. Burpees are the ultimate body weight move. This one move works legs, chest, arms, calves, and will burn fat like nothing you have tried before. If you are looking to really challenge yourself complete 3 sets of burpees to failure with 30 second rests in between.
Static Hold
These exercises look easy because they require no movement but after a few seconds you will start to feel the burn deep in your muscles. Some of the most popular static hold exercises include; quad sits, plank, side plank, pull up hang, and wall supported hand stand. After about 30 seconds do not be surprised if your arms and or legs are shaking. Try to maintain steady breathing throughout the exercise. Hold static position for about 90 seconds or as long as possible. Complete a total of 3 sets.
Push Up
Too many people over look the benefits of push ups, especially athletes. The push up is a highly functional movement with a lot of real world and sport related applications. It is also one of the top exercise for developing your chest. When push ups are done right they will work not only the chest but also the triceps and back. Using a variety of push up you can get a full chest workout. Some of the top variations include diamonds, wide stance, dive bombers, decline, and clapping. Choose 3 different variations and complete 3 sets of at least 35 for each variation.
Bench/Box jumps
While jumping onto a box 50 cm high sounds extremely easy after just 50 jumps you will realize just how weak you really are and your legs will feel like they are on fire. It is important that you always land soft and keep the tension in your legs as much as possible.
Working out without a olympic weight bench or other equipment can do a lot to improve your body. Do not fall in the trap of lifting weights constantly. Change it up and improve your body fast.