Need a few exercises you can do anytime, anywhere, to help you burn fat and lose weight.
Below are the three best body weight exercises you can do. These exercises are efficient and effective at burning stubborn body fat without any equipment.
1. Bodyweight Single-Leg Exercise
Most any single leg exercise will be effective. Here are some of the better ones.
- The pistol – a single-leg squat, but to the floor. This is the most advanced bodyweight exercise you can do.
The great thing about this exercise is how scalable is. You can do a bodyweight single leg squat with the assistance of a band, stability Ball between your back and the wall, onto a bench, or simply holding on something close by.
If you aren’t ready for single-leg squats, you can use Bulgarian Split Squats, Reverse Lunges, regular split squats, or lying 1-leg hip bridges if you are a beginner.
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2. Bodyweight Push-ups
Again these are scalable and at various versions. Of course the most basic of the is a classic hands on the floor and wait on the needs.
Different versions:
- knees on the ground
- regular
- decline with feet elevated
- close grip with hands in tight
- hips up high and above your shoulders
- one leg off the ground
- one handed
With the decline version it is harder than normal pushups, thanks to your elevated feet. And in this position, you can still use a close-grip to fatigue your triceps, a “piked-hip position” to build your shoulders, or even the Spiderman leg motion to work on your abs.
3. Bodyweight Inverted Rows
I choose these over chinups and pullups because bodyweight rows let your chest rest, while your back is strengthened. It’s the perfect compliment to a pushup. Plus it is easy to change the angle to increase or decrease the difficulty.
Do 8-12 repetitions per exercise. Don’t rest between exercises. Go through the circuit up to 3 times, resting 1 minute after each
circuit.
For a once-per-month challenge, do each exercise to failure in your final round through the circuit.
Get in shape fast with Turbulence Training,
This was a guest post by a buddy of mine, Craig Ballantyne, CSCS, MS and author, Turbulence Training workout programs. Craig is a Certified Strength & Conditioning Specialist, writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines and is a trainer.
Craig’s trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week.
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