Move Your Fitness To A New Level With These Challenging Workouts
One of the many advantages of bodyweight exercises is that you don’t need any fancy equipment to go through them. In effect, they can be done anywhere and out of the gym area
Adding many bodyweight workouts to your fitness regimen will ensure you can fit your training and exercises easily into your lifestyle. With these, you can build muscle fast, no matter how busy your life is
Related Article: 3 Good Reasons You Should Be Doing Push-Ups Everyday
In order words, you may be able to invent as many excuses as to why you can’t exercise, but no time to go to the gym, and, not having any equipment should not be some of them.
If you are really committed to burning body fat and getting fit, there are a large number of exercises that can give you a killer workout for the well-toned healthy body you had always wanted. These bodyweight workouts rely mostly on the weight of your body to provide you with all the resistance you need to help you build muscle and strength very quickly. All what is required of you is your commitment and willingness to go through them.
If you are short of ideas, then, these are some of the top bodyweight exercises that can help you boost your metabolism and torch fat. They can push you to the very limits, work various parts of the body and help you build muscle fast. Go through with virtually on breaks in-between them, and if possible, repeat the cycle 2 or 2 times for some great results
Build Muscle Fast With These Bodyweight Workouts
1. Jump Squats
- Begin by standing with your feet shoulder width apart and with your arms down at your sides.
- Bend your knees and sit back to lower down into a squat position.
- Next, swing your arms forward, allowing the momentum to assist you as you jump vertically.
- Brace the landing in a controlled fashion and return to the starting squat position.
- Repeat this movement repeatedly for high intensity cardio.
Start in plank position with your shoulders directly over your wrists and your legs and feet at hip width.
Begin the exercise with your elbows close to your sides.
Your core should be engaged so your back is flat and your body is in a straight line.
Slowly lower your chest and body toward the ground by bending your elbows to a 90-degree angle.
Hold this position for a second or two before extending your arms and returning to the starter plank position.
A modification for this movement is to do the pushups on your knees rather than on your toes.
3. Mountain Climbers
- Begin in a regular pushup position with your arms fully extended.
- Next, lift your right foot off of the floor, crunch it toward your chest and touch it to the ground.
- Then, quickly return to the starting position before doing the exact same thing with the left leg.
- Alternate, rapidly switching back and forth between touching your right and left feet to the floor below your stomach area.
- Begin standing with your feet shoulder width apart.
- Bend your knees and hips to lower down and place the palms of your hands on the ground.
- Next, jump and catapult your legs backwards into a plank position with your toes on the ground, arms straight and shoulders over your wrists.
- Then, quickly jump your legs back toward your hands.
- After that, stand and jump upwards with your hands reaching for the ceiling.
- Repeat this exercise by cycling through each of these motions.
5. Tricep Dips
- Begin sitting with your feet flat on the floor.
- Place your hands on the ground so you’re on all fours with the top of your head pointing at the ceiling.
- Your arms should be fully extended and directly under your shoulders, and your fingers should be pointing forwards.
- Next, lift your hips so your knees are bent at a 90-degree angle over your toes, and engage your core so your stomach is parallel to the floor.
- Then, while keeping your elbows at your sides, bend them in order to lower your butt as close to the ground as possible.
- Hold this position for a second before slowly pushing back upward by straightening your arms.
6. Split Jumps (also known as Jumping Lunges)
- Start by standing with your feet hip-width apart and your arms at your sides.
- Next, jump vertically while moving your right leg forward and left leg backwards simultaneously, so you land in a lunge position.
- Upon landing, your right knee should be bent at a 90-degree angle and should be directly over your ankle.
- The key is to make sure your knee doesn’t go past your toes.
- Your left knee should also be at a 90-degree angle, and your landing should be controlled.
- Jump again to reverse the lunge position so you land with your left knee in front and your right knee behind you.
- Repeat this exercise and alternate the leading leg.
7. Gluteal Bridges
- Lie on your back with your knees bent so your feet are flat on the ground, and place your palms down at your sides.
- Engage your gluteal muscles and push from your feet through your hips, raising your butt off the floor and as high toward the ceiling as possible.
- Hold this for a few seconds and then slowly lower yourself so you’re an inch or two above the ground.
- This makes one repetition.
Source: Adapted from Finess Republis