Who says you need a gym to get your workout done? From burpees to high knees and diamond push-ups, there are lots of different exercises you can try at home. Surprisingly, some are even better than traditional gym workouts. All you need is discipline and consistency.
Bodyweight training benefits your heart, muscles, and brain. Due to its intense nature, it raises your heart rate and burns calories. Certain exercises, such as the push-up and squat, increase testosterone levels, leading to faster gains. On top of that, they boost your metabolism and improve functional fitness.
Rev up your workout with these bodyweight exercises:
Jumping jacks aren’t just for children! Actually, many elite athletes do this exercise regularly to warm up and maintain their fitness. The jumping jack provides a full body workout and gets your heart up while torching calories. In the long run, it improves cardiovascular health, muscular endurance, and bone density.
Whether you’re training for fat loss, muscle growth, or endurance, jumping jacks are a great choice. This exercise will strengthen your bones, burn fat, and increase metabolic rate. The faster you move, the more calories you’ll burn.
Unlike traditional push-ups, this exercise involves pushing up hard in an explosive motion. As a result, your heart rate will go up and you’ll burn more calories.
Plyo push-ups activate the fast twitch muscle fibers, leading to greater endurance and stamina. They work your arms, delts, back, chest, and core muscles all at once. As you progress, try more advanced variations, such as the clapping push-up.
Touted as one of the best exercises out there, burpees provide a full body workout in less time. This dynamic movement improves functional fitness, hitting your arms, core, quads, glutes, chest, and hamstrings. It also revs up your metabolism and increases overall endurance.
The burpee is great for developing conditioning and torching fat. Since it requires no equipment, you can do it anywhere. It’s perfect for both aerobic and strength training, and burns more calories than steady state cardio. Make sure you also try push-up burpees, flamingo burpees, box jump burpees, double burpees, and other burpee variations.
Box jumps increase your strength and muscle tone. All you need is a sturdy box to land on. When done regularly, this exercise will boost your explosiveness, strengthen the hip flexors, and skyrocket your metabolism. It’s also a great way to spark cardio conditioning and improve your balance.
With this exercise, you’ll burn 800 to 1,000 calories per hour. Your physical performance will improve too. If you’ve never tried the box jump before, use a lower box. Keep your knees in line with the long toe and land softly.
For stronger abs and quads, add the mountain climber to your routine! This full body movement increases core strength and sculpts your legs. It also tones your arms, shoulders, and back muscles, builds cardiovascular endurance, and revs up your metabolism.
This exercise will get your heart up within seconds. It hits nearly every muscle, leading to a strong, lean body. For best results, do it after finishing your workout. This will deplete your glycogen stores and speed up fat loss.
Now you have no excuse to skip your workouts! With these bodyweight exercises, you’ll get better results in less time. Try them today – after all, you don’t need any gym machines or special skills.