You have probably studied what should be done to lose those few extra pounds and improve your definition. Too many ways to do it can just confuse you, as they all not the capacity to give you the results you want.
The key contributing factors to losing weight is not the duration of your workouts and the number of different exercises, but which exercises you choose to do. The best results can be achieved by bodyweight training to improve your strength. In addition to losing weight a lot faster, bodyweight training increases your anaerobic endurance, improves your metabolism, in the long run, help you achieve a leaner and tighter physique and tone your muscles.
And that is not all, the health benefits of bodyweight training include improving bone and joint function, heart and lung health, bone density, digestion, posture, and brain function.
As a result of decreasing visceral fat and improving insulin sensitivity, according to many studies, bodyweight training can assist prevention and management of type 2 diabetes. Having in mind that it reduces blood pressure and lowers the levels of cholesterol and triglycerides it improves cardiovascular health.
It is also found that 12 weeks of training significantly reduced the levels of fat, insulin and iron in the subjects.
Another advantage of these type of exercises is that there isn’t need for an expensive equipment and complicated training routines.
Follow the instructions (Photo’s) bellow
They raise your heart rate almost instantly and work for every major muscle group in your body. From the beginning, they can be difficult for you, but be patient as they will definitely help you torch more belly fat than hours and hours of regular cardio.
- Hanging leg raises
Keep your legs straight and perform this exercise with slow movements. If you want, you can add some weight between your legs.
Squats are shown as the perfect exercises that completely reshape your legs, thighs and definitely butt. To make it harder, after you gain enough prowess with the bodyweight squat, you can add some weights.
The benefits of Push-ups are seen in strengthening your chest, triceps and shoulders. In addition, they maximally activate your core, especially the abs.
By performing them properly and regularly, besides the strong core, you will improve your stability. Posture and back health.
Performing lunges you’ll get a variety of great benefits, such as strong quads and hamstrings, building a tight butt and increasing core strength.
In addition, they will help you run faster and improve your flexibility.
- Spider crawls
This move targets your shoulders, triceps, abs and chest.
Besides toning your core muscles and improving the mobility of your hips, the spider crawls will raise your heart rate and help you burn more fat.
When it comes to core conditioning, improving endurance in the abs and back and toning the glutes and hams, the plank is one of the best simple exercises.
In addition, the benefits of this exercise are improved posture, balance and overall strength.
- Jumping rope
The experts suggest that skipping rope for 10 minutes is equivalent to running an 8-minute mile. While you are even jumping at a moderate rate it burns around 15 calories per minute.
The benefits of this exercise besides the burning tons of calories are shown in improving agility and building stronger legs and arms. For all of you who hate running, you can substitute it with rope skipping.
Instead of the resistance training in the gym, you can perform this set of highly efficient fat-burning bodyweight exercises for 15 minutes every day, so it is time to start now.