The Only 4 Exercises You Need for an Effective Workout

The following article will prove to you that if you have a strong enough will-power, you will not need any fancy equipment or too many free hours so that you may start exercising.

Every time when you are entering into certain gym, the first thing that you may notice is that inside the gym there are more weights and machines than people. There are battle ropes, resistance bands, kettlebells, Bosu balls, etc. and I bet that small is the number of people who know what to do with all this equipment. It is true that this equipment may challenge your body and boost motivation, but honestly there is no need of overcomplicating the process of workout. In fact, the only equipment that you are in need is your body.

Despite what aims you have set for your body, the workout exercises are the basis of each workout. This is suggested by Bob Harper too, a professional trainer and TV fitness personality. He is the author of the book ‘The Super Carb Diet’ where you may read how he discuss about four simple bodyweight moves that are focusing primarily on the body core and raised heart rate.

Harper explains that there is no specific time when this workout may be done i.e. it can be performed anytime and anywhere. The best thing is that no special equipment is needed for the same. The same is time-saving, so you may insert between your daily activities very easily. Most of the readers are wondering why he is suggesting this 4-exercieses workout. He explains because it is quite good as a cardio workout and targets all key muscle groups of the body. It is quite interesting that although these exercises are moving all key muscles, the same are focusing on the core muscles, but from a different angle with every exercise. This workout allows you to increase your endurance and tone your abs at the same time.

The workout that Harper created is a bit fast and tough and that is because the same is a combination of upper-body, lower-body exercises, and functional movements. Do not get demotivated by this fact, because the ultimate results of the workout are amazing.

All four exercises are need to be performed into a circuit, so Harper is advising how easily to switch from one exercise to another, without breaking the circuit. In order to complete all the assigned repetitions, you need to perform the exercises as quickly as possible. You will need to move from one exercise to another without making pauses between them. Once you will finish the first circuit it is allowed to make a pause, but not a longer one because in that way you will allow to your heart rate to drop too low, which is not good for your body. The main goal of the workout is to be able to complete as many circuits as possible during a period of 20-30 minutes, depends how much do you want your exercise to lasts.

Following is the entire 4-exercises program, explained in details. Perform each exercise correctly as many times as it is asked from you in order effective results to be achieved.

  1. Push-Ups

– make 10 repetitions of the exercise;

            – modification: on your knees.

  1. Mountain Climbers

– make 20 repetitions of the exercise;

            – modification: slow down; elevate hands on a stepper or chair.

  1. Air Squats

– make 10 repetitions of the exercise;

            – modifications: alternating lunges.

  1. Sit-Ups

-make 20 repetitions of the exercise;

– modification: smaller range of motion.