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7 Home-Based Bodyweight Exercises To Burn Fat and Build Strength

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Achieve Your Workout Goals With This Comprehensive Set Of Exercises

bodyweight exercises

Opting to use bodyweight exercises as your route to fitness provides you with quite a number of benefits

Such benefits include being able to workout at home without the need  to fork out on expensive equipment.

Related Article: 3 Good Reasons You Should Be Doing Push-Ups Everyday

While some may argue that using equipment such as barbells and dumbbells make it far more easier to build muscle and tone your body, others will claim that with various variations, and the right knowledge, bodyweight exercises can help you burn body fat, and help you build strength, making it possible for you to meet whatever fitness goals you may have.

Related Article: 7 Fitness Mistakes Stopping You From Achieving Your Workout Goals

This is what this full range of bodyweight exercises are meant to do.

It is one of the most detailed muscle building guides you may come across, and both beginners and experienced exercisers will find it very suitable.

While beginners in particular may find some of the workouts challenging, with determination and willingness to learn you will be able to master all the exercises

If you are keen to burn body fat, build muscle and/or build strength, these exercises will not let you down. You will not only find some of them enjoyable, you will also find some very challenging and quite effective to help you meet your workout goals

01. Pistol squat

Sets: 3 / Reps: 14 / Rest: 30 secs

Stand with your feet in a narrow stance and lift one leg off the floor. Bend your standing knee to squat down as low as you can while keeping your back straight. Push back up to the start position through your heel, then switch legs and repeat. That’s one rep.

02. Medicine ball burpee

Sets: 3 / Reps: 20 / Rest: 30 secs

Get into a press-up position with your hands resting on a medicine ball. Bring both knees up towards your chest and then explodes upwards into a jump, lifting the ball above your head while in mid air.

03. Handstand wall walk

Sets: 3 / Reps: 10m high / Rest: 30 secs

Position yourself in a handstand position with your feet planted against a wall. Move your hands forward and walk down the wall until you reach the bottom.

04. Spaceman jump

Sets: 3 / Reps: 30 secs / Rest: 30 secs

With your feet shoulder width apart, sink down then push up explosively off your right foot to launch your body to the left, landing on your left foot. Sink as you land and immediately push off in the opposite direction. That’s one rep.

05. Standing long jump

Sets: 3 / Reps: 8 / Rest: 30 secs

Lower yourself into a squat position with your feet shoulder-width apart. Swing your arms back and use them to propel yourself forward, then bring your legs forward for additional momentum. Jump as far as you can and land on the soles of your feet.

06. Side planks

Sets: 3 / Reps: 4 / Rest: 30 secs

Lie on your left side with your knees straight and prop your upper body up to take its weight on your forearm. Brace your core and raise your hips until your body forms a straight line. Hold this position while breathing deeply. Then roll over and repeat on the other side.

07. Bench dips

Sets: 3 / Reps: 12 / Rest: 60 secs

Stand facing away from a bench, grab it with both hands at shoulder-width. Extend your legs out in front of you. Slowly lower your body by flexing at the elbows until your arm at forearm create a 90 degree angle. Using your triceps lift yourself back to the starting position

Source: Men’s Health.


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