If your goal is to lose those few extra pounds and improve your definition, there are many ways to do it, but not all of them will give you the results you want as fast and efficiently as the one we’re about to uncover in this article.
The duration of your workouts and the number of different exercises you perform are not the key factors contributing to weight loss – but which exercises you choose to do will greatly affect the outcome. And for best results, you don’t have to perform lengthy sessions of steady state cardio or spend hours jogging. Instead, try bodyweight training to improve your strength, conditioning and body composition.
Benefits of bodyweight exercises
Besides losing weight a lot faster, bodyweight training will improve your metabolism in the long run, increase your anaerobic endurance, tone your muscles and help you achieve a leaner and tighter physique.
Additionally, the health benefits of bodyweight training include improving bone and joint function, bone density, heart and lung health, posture, digestion and brain function.
Studies suggest that it can assist prevention and management of type 2 diabetes by decreasing visceral fat and improving insulin sensitivity, as well as enhance cardiovascular health by reducing blood pressure and lowering the levels of cholesterol and triglycerides.
Most recently, a study which examined the effects of this type of training on the metabolic constraints of fatty liver disease found that 12 weeks of training significantly reduced the levels of fat, iron and insulin in the subjects, thereby alleviating the symptoms of metabolic syndrome in terms of a non-alcoholic fatty liver disease.
To reap these benefits, you don’t have to turn to expensive equipment and complicated training routines. Instead, try these classic compound movements which will help you build a lean musculature, boost your metabolic rate and help you burn big amounts of fat in a short period of time.
1. Burpees
Burpees are great because they hit every major muscle group in your body and raise your heart rate almost instantly. They can be a lot to take at the beginning, but they will definitely help you torch more belly fat than hours and hours of regular cardio.
2. Pull-ups
The pull-up is a powerful old school exercise that can help you build a strong back, improve your posture and tone your whole body. In short, pull-ups are an absolute must for anyone looking to improve their body composition and overall strength.
3. Squats
Squats are the ultimate compound movement for completely reshaping your behind, thighs and legs. After you gain enough skill and expertise with the bodyweight squat, try them with a barbell for even better results.
4. Push-ups
Push-ups help you strengthen your shoulders, triceps and chest, while also maximally activating your core, especially the abs. Among other things, having a tight and strong core will improve your posture, back health and stability.
5. Lunges
Lunges come with a variety of great benefits, including building a tight butt, strong quads and hamstrings and increasing core strength. Performing them regularly will help you run faster and improve your flexibility.
6. Spiderman crawls
This underrated move effectively targets your abs, chest, shoulders and triceps. Besides improving the mobility of your hips and toning your core muscles, spider crawls will raise your heart rate and help you burn more fat.
7. Plank
This simple exercise is one of the best when it comes to core conditioning, toning the glutes and hams and improving endurance in the abs and back. The long list of benefits of the plank also includes improved posture, balance and overall strength.
8. Jumping rope
Did you know that skipping rope for 10 minutes is equivalent to running an 8-minute mile? And even jumping at a moderate rate burns around 15 calories per minute. This exercise is excellent for burning a ton of calories, improving agility and building stronger arms and legs, so if you hate running, you can substitute it with rope skipping for even better results.
If you don’t have the time for long sessions of resistance training in the gym, perform this list of highly efficient fat-burning bodyweight exercises for 15 minutes every day and get the body of your dreams. Start today!
Related:
Sculpt & Burn: A 15 Minute, Intense Bodyweight Routine
The Basics of Bodyweight Bodybuilding
Charles Bronson’s Brutal Bodyweight Workout
The Basics of Bodyweight Bodybuilding
How many sets of each do you recommend for someone who works out 6 days weekly. Would you do all these exercises everyday or spread them out?
Try doing these exercises in cycles, like a circuit training. Do your first cycle with 15-20 reps for each exercise and see if you can do another cycle. If you can, try doing a third cycle.
Love this thank you 😉
Do you have suggestions for remplacement exercises that are easy on the knees?
Here are a few exercises you can try if you have knee problems. Of course you’ll need to adjust the weight to your abilities.
https://www.fitnessandpower.com/training/bodybuilding-misc/leg-exercises-bad-knees
As always, please consult with your physician to see if you can do strength exercises and make sure you don’t have any serious injury.
For those that have knee issues; how would you do some of these exercises?
I would switch the squats with box squats and the lunges with reverse lunges. Also instead of jumping rope you could do some cycling.
Starting today- Love it ! Thank you
For jumping rope, what ‘s the best jumping rope recommended since they are made with different materiales. I look forward to hear from you.
I don’t have any preference to be honest. It’s important that the rope does the job for me. I use a plastic material rope.
Great list – how about pushups when recovering from rotator cuff injury? Same with pull up…
How can you slowly do those?
Pushups against wall then on mat with Kneew down? Other idea?
Pull ups do seem to be great but as a 67 year old with shoulder weakness is it to dangerous to try pullups at any time unless using an assisted machine at a gym?
Hi Patty.
yes you can try doing push ups against the wall or inclined on a table. As for pull ups, unfortunately there is no way to do them without equipment. If you are looking for a home workout, you can do pulldowns with an elastic band and a broom handle for example. Or you can do pull downs at the gym.