Home body weight exercises are great for health and stress reduction during these stressful times.
Body weight exercises use natural body motions that don’t limit your natural range of motion like machine lifting does.
Body weight exercises allow you to develop strength that allows your body to stabilize itself. Also, no two people have the same exact motions. So, adjustments are made for your unique challenges.
Take 20-30 minutes out of your day and improve your health!
Here are 5 Top Fat-Burning Body Weight Exercises for Your Home Workout:
1. The Burpee exercise. It sounds kind of gross but it burns body fat like crazy and its good for you! Always do burpees under control with good technique.
If you want, you can do full-speed burpees for 10-20 minute intervals (1 minute burpee, 2 minutes walk).
The burpee is a great full-body exercise that will increase your strength endurance, power and anaerobic conditioning (remember, aerobics is an exercise done for more than 2 straight minutes).
Research has proven that anaerobic conditioning will give you superior fat loss and heart health.
Do the burpee this way: From a squat position with your hands on the floor, kick your feet back to a pushup position. Quickly return your feet to the squat position and jump as high as you can from the squat position. Repeat this exercise at full speed for 1 minute! Whew! Walk or jog for 2 minutes and burpee again!
2. Jump Rope with your body weight to burn more fat, improve your heart health and better lean and tone your body.
Jumping rope will also help improve your balance, coordination and overall core strength.
Buy a jump rope and practice for 5-10 minutes every day and soon you’ll be jumping for 20-30 minutes. I can make you a promise if you will jump rope for about 20 minutes a day, 4-5 days a week: your body will burn fat and get leaner like never before!
Just do intervals for 20 minutes when you jump rope such as jumping for 1 minute and walking for 1 minute. As you improve, you can begin to jump faster and faster and burn more and more fat!
Be sure to look straight ahead, keep your body erect, your core braced (as if taking a punch to your gut) and use your hands/wrists to propel the rope. Keep your arms and body as still as possible as you jump. Land on the balls of your feet and not your toes.
3. Cross-Body Mountain Climbers
Cross-Body Mountain Climbers work the calves, quadriceps, glutes, back, chest, triceps and shoulders.
a. Start by getting in the push up position with your arms fully extended. Keep your hips and torso in a straight line. Don’t let your hips sag and don’t point your butt in the air during this exercise.
b. Do the exercise by moving your left knee straight up and across your body to the right armpit area (keep your abs braced). Also, don’t let your foot touch the ground as you do the movement. Move your left leg back to the starting position and repeat with your right leg. Alternate your leg movements until you have completed all repetitions.
4. Pushups – Close-grip pushups, pushups on stability ball, power pushups, regular pushups, incline pushups, decline pushups, uneven pushups…. take your pick! Pushups are one of the all-time best bodyweight exercises.
How to do the standard pushup movement: Keep your body straight and torso braced throughout the movement. Keep your head in line with your torso at all times. Lower your body down to the ground and back to starting position. Repeat as required.
5. Bulgarian Split Squats
a. Start by standing with feet shoulder width apart, like you’re going to do a squat. Place one foot on the bench, 2 feet behind you and stand on the front foot.
b. Lower your body until the front leg is parallel to the ground.
Keep your back upright (90 degrees) and abs braced (like taking a punch to your gut).
Just because you are at home doesn’t mean you can’t stay fit!
Do you want to:
Eat Better to be Healthier, Burn More Fat and Lose Permanent Weight?
Have Your BEST Looking Body Naked or in Smaller-Sized Clothes?
Feel Better than You have Felt in Months or Years?
Have the Energy to Accomplish Your Daily Goals?
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