You Don't Need Exercise Equipment To Get In Shape...
Burning calories for maximum weight loss with body weight exercises can be done at home, in a park or anywhere you have some space. There's no need for expensive exercise equipment when you can get an effective weight loss workout with just your body.
Lowering bodyfat levels means you're going to have to burn calories above what your body requires each day. Using bodyweight exercises is a great alternative for busy people who don't have the time to go to the gym or just want a change of pace from your traditional "gym" workout.
Working out to lose weight doesn't have to be long, but it does require you to put in some effort. The harder you work out, the more calories you'll burn. More calories burned means more fat loss!
More fat loss means a leaner, more well defined body. That's what most of us are after and a fatloss exercise program using body weight can give you that...with some hard work.
The routine below can be used for young overweight kids, women, men, and just about anyone else who's trying to lose weight.
Don't make the excuse that you don't have time or the necessary equipment. The exercise program can be performed anywhere. Whether it be in a hotel room or your living room. All you need is some floor space and to provide some effort.
Give it an honest effort and I'm sure you'll see results.
Follow the routine below each day or on any day you don't feel like going to the gym. Only requirement is your bodyweight, a chair and a wall.
Jumping Jacks - 20 repetitions
Pushups - 10 reps
(on knees or regular)
Wall sit - 30 seconds
(sit against a wall with your feet shoulder width apart and knees bent at a 90 degree angle...hold that position like you're sittingin a chair)
Chair dips - 10 reps
(use a chair - facing away place hands on the edge with your legs bent at a 90 degree angle and your feet flat on the floor. Loweryourself as low as you can and return to the top pushing with your arms)
Squat thrust - 10 reps
(Standing erect, squat down placing your open hands on the ground in front of you. Next, while holding your body with your hands,kick your legs back until they're straight ending up in a pushup position. Kick your legs back under you and stand up....that's onerep.)
Abdominal Crunches - 20 reps
Deep knee bends - 20 reps
(Squat down as far as possible while keeping a slightly arched back. Your chest should try and remain as out and up as possible. Try to keep the heels on the floor.
Leg raises - 20 reps
(Lying down on your back, hands should be flat on the ground under your lower back or next to your sides. Raise your legs from a position just above the ground to perpendicular to the floor or straight up pointing at the ceiling. Always keep a slight bend in the knees. Lower and repeat)
****Repeat the cycle doing one set each per exercise. Try to rest as little possible. Each cycle will take about 2 minutes. Go for as many rounds in 20-30 minutes as you can. If that's too many, just do what you can. Try to get one extra round every time you perform the circuit until you're up to30-40 minutes non-stop.
Here's some additional exercises you can include or substitute:
**Use a Stability ball for the following**
Tucks - Using the ball, face the floor at arms length with your lower legs resting on the ball and tuck your knees into your chestwhile lifting your hips.
Lying hamstring curls - Heels on ball while on your back/ roll ball towards you with heels while lifting your hips
Ball Squats - Place ball against a wall while leaning against it.
There's a bunch more, but that should do it.
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