Spread the love Lately, the hype increases for HIIT. What actually HIIT is? Let me explain what it is, how can you benefit from it and why it works. Also, I will give you some workouts to do at home or in the gym. It introduces some fun…
Best Bodyweight Exercises To Do at Home (for Weight Loss)
There are tons of bodyweight exercises out there you can use to lose weight. Sometimes you do not have the time to go to the gym or just do not feel like leaving your home. It is true that you can work all of your muscles with exercises that require nothing more than your own bodyweight and still lose weight. Of course, you need to eat healthier and up the intensity a bit, but it does work.
Most important, you need to understand the meaning: Eating Healthy – Explain Simply & Benefits of Healthy Diet?
Also, you need to make sure your diet is on point: 9 Mistakes You Make in You Weight Loss Diet
Start in a standing position with your legs slightly wider than shoulder width apart and your knees need to be slightly bent. Also, hold your hands in front of you at chest height, palms facing down. You quickly dip into squat position and then rapidly explode upwards, bringing your knees to your chest. Try and touch your knees with your palm. Jump as high as you can. Ensure a good landing position. When touching the ground, bend your knees to absorb the impact. Remember to jump from the bottom, from a bent position. Additionally, in the beginning do this exercise slowly, as you progress increase the speed but make sure you keep the correct form. This exercise works the legs, calves and glutes.
Assume standing position with your feet together and arms hanging by your sides. Slightly bend your knees and jump few inches in the air. At the same time, spread your legs apart, shoulder width or more. Furthermore, as you move your legs outward you raise your hands above your head. Keep your arms slightly bent and lift your arms until you touch your fingertips. You should touch the ground with the balls of your feet at the same time when you touch your fingertips. Finally, the moment your feet touch the ground you jump back to the starting position. Put your feet together and arms by your side. This exercise works the quadriceps, calves, glutes, hamstrings and to a lesser degree- shoulders.
Start from a standing position with your legs hip width apart and your arms hanging by your sides. You begin by lifting of your knees up (at least hip height is advisable) and then quickly lower it down. As soon as you touch the ground with the ball of your foot, you lift the other knee to hip height (if you can you can go higher). Continue to alternate the knees as quickly as you can. Remember not to lean back. Keep your upper body straight. If you can, you can even slightly (and I mean really slightly) tuck in your abs. You can perform this exercise jumping in one place or running over a distance. Make sure you execute it with perfect form before starting to run forward. This exercise works the quadriceps, calves, glutes and if you tuck in a bit-the lower abs.
Split Lunge Jump
Before you start to jump you need to make sure that you have nice wide stance. Start in a split stance with a long stride, keeping your knee directly over you foot. But, when you go down into the lunge, your knee should not go over the big toe. You want to create a 90 degree angle between the upper leg and lower leg. Once you lower your body by bending the knees, you jump up. You push your front leg to the back, and your back leg to the front.
Most important, as you go down from your jump, the moment you touch the ground you start bending your knees and go down into the lunge. When you jump and come down, you do not want to land with your knees locked in and legs straight and then start to bend. By landing while bending your knees you soften the impact to your knees and prevent injury. This exercise mainly works the hamstrings, glutes, quadriceps and calf muscles.
This exercise begins in a standing position with arms by your sides and feet should be hip-width apart. You start by going down into a squat position placing your hands on the floor, in front of you. Next, you kick your legs back so that you are into a push up position. Do a push up. Then, you kick your feet back in so that you are in a squad position. After that, you jump up and raise your hands above your head.
You can modify this exercise by removing the push up and only kicking your legs back and than in. Also, you can get up slowly with your hands above your head instead of jumping. Burpees are full body exercise and work all of the muscles in the body. You mainly work the quads, hamstrings, calves, glutes, lower abs, triceps, chest and delts. But, all of the other muscles are not excluded.
Stand with your arms extended in front of you. Balance on one leg and extend the opposite leg forward. From this position, slowly squat down while keeping the elevated leg off the floor. Then you slowly go back up. After you achieve the wanted number of repetitions on one leg, switch. Remember to keep the supporting foot flat on the floor. Do not lift your heel or toes up. Because it is harder to master, even for professionals, you can start by holding onto a poll. As you progress, you will use the poll less and less. This exercise works the quadriceps, hamstrings and glutes. Also, it promotes balance, coordination and strength. It also encourages greater core strength.
Get into a high plank with your hands in line with your shoulders. Lower yourself until your chest almost touches the ground. As you get lower, keep your elbows close to your body. Keep your neck neutral. Do not flare out your elbows, arch your back or sag your hips. Keep your core and glutes contracted to help you keep your hips up. If it hurts your wrist to put your hand directly on the floor, you can place a pair of dumbbells and grasp the dumbbells handles to keep your wrist straight. In this exercise, the triceps, shoulders and chest are worked primarily.
Bulgarian Split Squad
Position yourself in a staggered stance with rear foot elevated behind and front foot forward. You execute this exercise by going down until your upper and lower part of the front leg form a 90 degree angle. How far you stand from the bench is different for everybody. Basically, when you lower yourself you want to form a 90 degree angle with the front leg without going over the big toe with your knee. After you lower yourself, hold and squeeze for a moment and go back up. Repeat for the recommended amount of repetitions.
The closer you stand to the bench, the more you emphasize the quads, but if you are too close you may start to experience knee pain. On the other hand, if you stand too far you may feel pain in the groin and hip flexor for the rear leg. You should feel a slight stretch in the rear hip flexor, but no pain. It is best to do few reps without weights to adjust your form and see what leg position works best for you. With this exercise you work the quadriceps, hamstrings and glutes. Also, you work on your balance and coordination.
Floor Triceps Dips
You start by sitting on the ground with your feet slightly bent and hip width apart. You support your body by placing your hand behind your back. Your wrists should be in line with the shoulders. Elbows should point backwards and fingertips are pointed to the feet. Lift your hip up and keep your back straight. You start by slowly bending your elbows. You go down until you almost touch the ground with your glutes. Then you push back up. To prevent elbow injury, always keep your elbows slightly bent, never fully lock them in. This exercise works the triceps the most. Shoulders and abs are worked also, but to a lesser degree.
Sit on the floor with your knees bent. Place your feet underneath something that will not move, or ask your partner to hold them. Elevate your upper body so that your upper legs and abs form a 90 degree angle (basically, you form a V shape). Your arms should be fully extended in front of you, perpendicular to your chest. Twist your arms to one side until your hands are parallel to the floor. Hold and squeeze for a moment. Then, you twist to the other side. Repeat for recommended amount of repetitions.
As you get stronger you can hold a weight in your hands. To make it even harder, you can perform this exercise with your fit above the ground, but remember not to move your feet up and down. Hold them in one position. This exercise works the abs and obliques. If you hold a weight in your hand, to a lesser degree, you work the shoulder too.
Combinations of exercises
You can use different combinations with these exercises. You can do every exercise for 30 seconds and then rest for 1 minute. That will be one circuit with duration of 6 minutes. You can repeat that circuit and have a great 30 minute workout. Also, you can do all of the exercises for 1 minute and 10 seconds rest between each exercise. That is one circuit with duration of 11.5 minutes. Repeat the circuit 3 times and you have another great workout.
You can even do supersets with this exercises. Do 20 repetitions from the first exercise, followed by 20 repetitions from the 10th exercise. Rest for 30 seconds and then do 20 reps from the second exercise followed by 20 reps from the 9th exercise. And so on and so forth. Sky is the limit. Get creative and make your workouts fun for you.
If you do not have the equipment you need, it does not mean your workout is doomed. Use the exercises above and use them to your advantage. You can get creative and create your own workouts. Just make sure you are not making them too easy. Not having the necessary equipment is not an excuse anymore.
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