Five Great Bodyweight Exercises For Quick Weight Loss
If you want to see the best weight loss success, it's important that you get both your diet and your workout in line. One problem that some people do run into though with getting a regular workout in is that they don't have access to a gym and cannot afford to purchase any of their own weight lifting equipment.
Does this mean you're doomed not to see good results? Certainly not. All it means is that you have to come up with a bit more creativity. Fortunately, there are a number of bodyweight exercises that will work perfectly for helping you see good weight loss progress.
Let's have a look at the best bodyweight exercises that you should be doing two or three times each week.
Bodyweight Squats The very first bodyweight exercise for weight loss is bodyweight squats. As far as working your lower body goes, these really can't be beat. By making sure that you lower yourself all the way to the ground while maintaining that upright position in the body, you'll know that you're targeting all the muscle fibers in the lower body and getting the best workout possible. Far too many people only go halfway down in this movement, which is something you must avoid. For best results, go as low as you possibly can.
Push-Ups Next up, push-ups are another exercise that's a 'must-do' for your bodyweight workout. Whether you're going to perform push-ups on your knees or the standard form of push-ups (maybe even one-arm push-ups if you're really advanced), by adding these in you'll be targeting the chest, shoulders, biceps, and triceps. In as little as 30 seconds, you'll hit almost every muscle in the upper body.
Pull-Ups Pull-ups are another great bodyweight exercise that oppose push-ups and will primarily focus on the back. Be sure when doing these that you alternate between and overhand and an underhand grip to change up the stimulus on the muscles slightly and ensure that your muscle don't get bored and stop progressing. When you're using the overhand grip with your pull-ups you'll find that you work the biceps muscle to a much greater extent, so anyone with this focus will love these.
Lying Leg Raises Since no workout would be complete without something for the abs, consider adding a lying leg raise. This one is especially great for the lower ab muscles, which is also commonly where most people have their problems. Be sure when performing these that you keep your lower back pressed flat into the floor as best as possible since that's what ensures you're using proper form.
Walking Lunges Finally, the last lower body exercise to add to your program are walking lunges. These are great for hitting the glutes, hamstrings, as well as the quads, and can be done anywhere you have an open space.
Aim to perform ten reps for each leg as you walk across the room. Then take a short rest and perform a second set. You'll likely get a cardiovascular workout at the same time just because this exercise is so intense.
So keep these bodyweight exercises in mind. Just because you don't have much for equipment doesn't mean you can't work towards the goal of weight loss and see great results while you're at it.
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Our Expert
Shannon Clark, BPE, AFLCA Certified, is a personal trainer and writer out of Edmonton, Alberta. She's been in the health and fitness business for over 8 years and is passionate in helping others achieve their goals
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Before undertaking any exercise regime you should always consult with a doctor.
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