You have extra kilos…You want to lose weight. Following a diet is not enough! You must exercise. You don’t have the means to do it.
Working all day long and you cannot go to the gym. You cannot afford to pay a coach. Don’t mind! You can use your bodyweight to achieve your goal.
Here are the 10 top weight workouts to burn a tone of calories:
1- 7 Minutes Body weight Blast workout
This workout is a combination of various exercises to not only burn your calories but also to train your muscles.
Exercise 1: Jump Robe
You can do it for 30 seconds then move to the next exercise.
“Hi there. We’re Dan and Brandon (The Zen Dudes). We’re here to help you get lean and have fun with a jump rope. We created Zen Dude Fitness because we lost 130 lbs. collectively after years of struggling to attain the physiques we desired.
With just a jump rope and the world as your gym we are here to teach you how to do the same.”
Exercise 2: Run in a place
Run in your place for a moderate pace for 20 seconds and rest for another 20 seconds.
“Jogging in place can be an effective way to burn calories, helping you to lose weight. It’s easier to do than jogging outside or on a treadmill, and the fact that you can do it inside — away from the heat in summer and the cold in winter — can help you stick to this as an exercise routine.
If jogging in place is your exercise of choice, it’s important to do it at an intensity that gets your heart pumping. If you challenge yourself, you can burn more than 500 calories per hour.”
2- Weight Less Workout Challenge
You need to move your pace of exercising a bit harder. If you want to burn more calories, you must opt for more challenging activities for your muscles deriving from pushups to squats.
Exercice 3: Squats
You can start with 3 sets of 10 as a beginner. Each time, you can diversify your exercise.
“There’s a million different ways of doing a squat. The basic body weight squat, meaning you don’t have any weight that you’re working with except yourself. As you get stronger, you might want to progress – holding a medicine ball, holding a weight, or even holding your kid, anything that’s going to add weight to your legs.
This is predominantly a lower based exercise so you’re going to focus on your quadriceps muscle groups, your gluts, your hamstrings, and your whole posterior chain. Basically, all of the muscles of the lower body are going to be working in this exercise.
You want to start with your feet probably about shoulder width apart. When you’re doing a squat just watch out that your knees are not adducting and collapsing in or abducting and going out. You want to try to maintain the knee in a neutral position.
So, standard squat, shoulder width. Something comfortable. You’re going to imagine like you’re sitting back into a chair, lengthening your spine, reaching your hips back, bending your knees, and then exhale to come up. You’re always going to inhale as you lower your body and you’re always going to exhale as you lift any weight. In this case, the weight is your body.
Exhale, pull the abs in, and come up to vertical tall spine. My tips for the squat, again, aside from the knees is what’s going on with your spine. I’m going to show you from the side. If you’re facing side you could look at yourself in a mirror and watch your positioning if that helps you when you’re first learning.
Then just do as many reps as you can do, maintaining good form, breathing in on the way down, exhale on the way up, targeting all the major muscle groups of the lower body.”
3- Slim down with the walk/ Run plan
Walking is a considered a good exercise for both your mind and body. You must alternate between running and walking.
Exercice 4: Walking/ Running
Studies have shown that fast running is the best tool for weight loss. A morning walk may help you to enjoy a good sleeping as well.
4- Fat blasting, body sculpting workout
Exercises like squats, pushups, crunches, knees-up are very effective for beginners.
Exercise 5: knees–up
Standing in your place, you can lean your knees down and go back straight for few seconds. You can rest between each set. You can follow the example above and opt for 3 sets of 10.
5- Fat blaster, butt tightening workout
Bodyweight training is adequate for beginner as well as for those who suffer from injuries. They can modify a bit the exercise to fit their situations.
Exercise 5 : crunches
You can adjust your daily workouts in order to make your program more interesting and various.
HOW TO DO CRUNCHES For everyone out there who wants to start working out but doesn’t exactly know where to start or what to do, this fitness series is especially dedicated to you!
6- Fabulous Abs in 30 days –challenge
training with your bodyweight do not only boast your metabolism and burn your calories but also offers you a flexible body. You will become more in control with your body parts. Being in control means being in balance.
Exercice 6 : Classic Pushups
There are many variations of pushups. You can start with the easiest ones and enhance the difficulty of workouts by time. Within one month, you can see the results. Enjoying a flat stomach is worth doing it!
“Whether you’ve done hundreds of push-ups or are just getting started, it’s easy to lose sight of your form when doing such a basic move. But poor form can equal some big mishaps: namely an ineffective workout and possible injury.
Give yourself a refresher by learning the most common mistakes people make when doing their push-ups, and how you can perfect your own. Whether your push-ups are hitting the floor, or you need a little assistance in the form of a chair, Anna is going to take you through the process from start to finish!”
7- 4 Minutes lean down challenge
You are impatient! You cannot wait for long hours in the gym to get your turn. Right! We all do not like that. You can just learn bodyweight exercises and help your body to enjoy a fast fat blast and strong muscles!
8- 4 Minutes Afternoon Burning Workout
Learning many bodyweight routines makes your schedule of workout interesting. It is helpful because your are free.
You will be not tied to the time or place. You can just do your routines before your TV set or in your living room.
9- Fat Burning Boast Camp
If you want to get your heart pump in a good way , all you need is to choose the best routines . while exercising , you allow your body to get rid from all the fat and strengthen your muscles.
Your heart, as well, will be in a good shape. mountain climber , pushups , jump squats are famous types of bodyweights routines you can add in your list of top 10 7 minutes workouts .
Exercice 7: Moutain climber exercise
You can as well try 3 sets of 10 .It is a good routine for cardio.
“Mountain climbers are great total body exercise. You are going to be utilizing your core because you are starting from a plank position. Your shoulders have to stabilize your upper body.
Your triceps have to work isometrically to keep you in place. And then you are gonna be moving your legs, so you are getting some work in the hip joint.”
10- Melt fat in Minutes with Hit
Using your bodyweight routines is a good way to keep your training program in a progress. You can just choose the routines fitting your current condition. If you are at home or outside, you can just use your bodyweight to follow your journey in blasting your fat.
You can use your bodyweight to follow your journey into losing weight. Burning your calories and getting your heart in a good shape requires a persistant program.
Either it was a rainy day or busy day at work, you can achieve your goal by only learning few bodyweight routines. From pushups , squats , lean knees to walking and running , you can make home , work or the park your own gym.