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Feb 03

Create a Simple Bodyweight Routine to BURN FAT

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I love bodyweight conditioning! Bodyweight exercises are an effective option to incorporate into your fitness routine to burn fat, increase strength and agility, and build muscle. It is a core component of military and athletic training programs. Additionally, there is a wide range of exercises to choose from making it very easy to add variety into your fitness routine.

 

 

 

 

Additional benefits include:
It’s Free! – All you need is you. No expensive gym membership is necessary!
Convenience – No equipment is required and you can do them anytime and anywhere.
Adaptability – There are a diversity of exercises that can be modified to the needs of any fitness level.

Bottom line, there are NO EXCUSES to shy away from a bodyweight workout! So, are you ready to burn fat? Here are a few moves you can incorporate into a simple bodyweight workout routine consisting of cardio, upper and lower body strength, and core. Don’t forget to begin with a brief warm up and end your session with a cool down stretch.




Burpees
Burpees give muscles in your body an intense workout and get the heart pumping. It is extremely effective in whole body conditioning and will improve your endurance and stamina.

What’s working: upper/lower back, arms, chest, shoulders, abs, quads, hamstrings, glutes

Possible options based on fitness level:
1. 5 sets of 10 burpees with a 1-minute rest period between sets
2. Do as many burpees as possible for 20 seconds, rest for 10 seconds, repeat for 8 rounds

Get moving:

  • Squat down placing your hands on the floor in front of you and kicking both feet back so that you are in push up position
  • Do a push up, then return your feet to the squat position as fast as possible
  • Immediately jump into the air, reaching your arms straight overhead
  • Repeat

Squats
Although they are considered a leg exercise, squats are actually a fantastic exercise for full body conditioning. You gain strength, flexibility and balance while working large muscles groups and burning fat. No wonder they are a mainstay in many workout routines.

What’s working: quads, glutes, hamstrings, calves, core

 

 

 

Possible options based on fitness level
1. One to three sets of 10-15 squats

Get moving:

  • Begin your feet shoulder-width apart
  • Sit back lowering your body as far as you can by pushing your hips back and bending your knees. Thighs should be parallel to the floor
  • Pause, and then stand back up

You can view a good instructional video here.

Plyometric Push-Up
Ready to rev up the traditional push up? The plyometric push-up incorporates an explosive power movement to build strength, speed, and power through the traditional range of motion.

What’s working: chest, shoulders, triceps

Possible options based on fitness level:
1. One to three sets of as many reps as possible

Get moving:

  • Start in a traditional push-up position
  • Lower down into a low push-up position
  • Push up hard enough to rise off the floor and be airborne for a second; clap your hands together once
  • In a fluid movement, land in a traditional push-up position and continue to lower back down to a low push-up position
  • Repeat as swiftly as possible

Planks
Planks are one of the most effective ab exercises for core strengthening, which help you to improve posture and stability.

What’s working: abs, traps, delts, pecs, glutes, quads

Possible options based on fitness level:
1. One to three sets for as many seconds as possible

Get moving:

  • Lie face down with forearms and hands flat on the floor
  • Extend legs behind your body and rise up on your toes; Keep your back straight and core tight and engaged
  • Hold position





Alternating Lunges
Alternating lunges are a great exercise to strengthen and build lower body muscles while stabilizing your core.

What’s working: quads, hamstrings, glutes, calves

Possible options based on fitness level:
1. One to three sets of 10 reps each leg

Get moving:

  • Begin with feet together
  • Lunge forward with your right leg
  • Jump straight up, switch legs while in the air, and land in a lunge with the opposite leg forward
  • Repeat

Mountain Climbers
Mountain climbers consist of cardio and strength elements to elevate your heart rate and build muscle.

What’s working: back, shoulders, core, hip flexors, quads, hamstrings

Possible options based on fitness level:
1. Do as many mountain climbers as possible for 20 seconds, rest for 10 seconds, repeat for 8 rounds

Get moving:

  • Begin on your hands and knees
  • Bring your right foot forward directly under your chest while straightening the left leg. Jump and alternate your legs keeping your hands on the floor and core engaged
  • Repeat as swiftly as possible

– Wishing you continued success in your fitness journey!

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Copyright 2016 Nichole Michele